working out

Workouts For Winter

1024 512 One You

It can be hard to find the motivation to workout during winter months; it’s cold outside and those extra layers help hide our extra layers.

But it’s not all about what’s going on externally; exercise is extremely important for our bodies internally. And remember, our body is the only real home we have.

It is medically proven that people who do regular physical activity have up to a 50% lower risk of diabetes, 35% lower risk of heart disease and stroke and 30% lower risk of depression and dementia[1]. So we want to help you get fit and not quit!

Yoga workout

How do I get fit and not quit?

To ensure that weather can’t be used as an excuse not to workout, we’ve compiled some exercises that can be done indoors or at home.

A great way to boost workout motivation is to join an exercise class or group. Classes can increase both your commitment and enhance your competitiveness, both of which improve your output.

One You Haringey has a range of fun, indoor exercise classes for you to try:
Healthy Cardio
The aim of this session is to improve the capacity, efficiency and strength of your heart and lungs.  It also helps with weight loss/maintenance, helps to increase stamina, endurance and general improvement on overall fitness levels. This is done through a variety of light exercise activities such as walking, brisk walk, mild jog, jogging, skipping, dancing and light fun exercise routines incorporate these movements and others.
Building Strength

The aim of the session is to help improve your muscle strength and endurance, maintain posture and body shaping of the legs, stomach, arms, chest, back, shoulders. The class incorporates a progressive programme of light weight strength exercises. This can be performed with or without light weight, such as dumbbell’s, bars and can be performed standing, sitting or lying down.

Women’s Fitness

Women’s Fitness is a women’s only class designed to incorporate a combination cardio and strengthening exercises. We use light, fun exercise routines to improve your muscle strength and endurance.

Piyo Stretch

Piyo Stretch with Sunny is a unique combination of strengthening exercises of Pilates combined with fluidity of Yoga.

Zumba

If you’re overweight, over 50, or just don’t enjoy working out, Zumba may be one of the best workouts for you – and the most fun type of exercise. Dance to great music, with great people and get active without realising it.

FUN-ctional Pilates

The aim of this session is to help improve the mobility and movement of your body by strengthening it for everyday activities. Key pilates techniques help to improve: flexibility, breathing, core stability, coordination and balance.

Home workoutView our full timetable of free classes (including outdoor exercise)

Here’s a list of our favourite types of exercise you can do at home:

HIIT (High Intensity Interval Training) involves short bursts of exercise and is intended to intensify your cardio workout.

Dance is a fun way to raise the body’s heart rate and improve stamina.

Yoga is great way to increase your flexibility, muscle strength and tone up your body, all while improving your mind-body awareness.

Pilates, like yoga, is a low impact exercise that strengthens your muscles. However, instead of working on flexibility, it focuses on relaxing tense muscles.

A fitness app can be a great tool when working out at home. There are so many out there, many of them free, that you’re sure to find one that you both enjoy and that suits your lifestyle.

Group workoutIt can be super hard to stay on track and it’s usually for 3 reasons:

  1. Not seeing results quick enough

The key way to counteract this problem is to use an app to track your body measurement, calorie burn and BMI. It can be difficult to see changes to your body until your clothes start to feel a bit looser, so this is where tracking helps. Tracking your progress will enable you to see the gradual improvements and could push you to and achieve your goals.

  1. Reaching your goal and considering it job done

Find exercises that you enjoy and work them into your weekly routine. It has been found that it takes an average of 66 days for a habit to be formed[2], so once you’ve managed to workout for 66 days, you should begin to find it easier to get into the mind-set for exercising.

  1. Boredom

If you find you get bored of exercising quickly, try and do a range of exercises so they don’t become boring and monotonous.

It has also been found that working out with friends greatly increases the likelihood that you’ll stick to your workout[3]. So why not take your friend or partner along and motivate each other?

If you’re interested in signing up for one of our classes, or simply want to find out more, you can sign up to our free Move More programme.

 

[1] https://www.oneyouharingey.org/move-more/

[2] https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674

[3] https://www.sciencedaily.com/releases/2016/10/161004081548.htm