冬天可能会严重影响我们的减肥或maintenance goals. Temperatures dip into the single digits making outdoor workouts less than desirable, and diets shift from green smoothies to heavy soups and holiday treats. It’s nearly impossible to stay on track.
In short, the season makes packing on the pounds all too easy. “Staying fit in the winter definitely takes more motivation,” saysMichelle Gabriele, an ACE-certified personal trainer with more than 20 years of fitness experience.“早晨天黑，寒冷，当然，下午也早得多。”
But staying in shape this winter is possible if you incorporate a few, or all, of these ideas:
1. STEP ON A SCALE
You might want to consider adding a bathroom scale to your home. In a study published in the October 2017 issue of theJournal of Behavioral MedicineDrexel University的研究人员发现，随着时间的流逝，每天都有体重的人会注意到体内脂肪百分比和体重指数的大幅下降，即使没有参加任何类型的减肥计划。
2.增加锻炼的多样性
Whether you workout at home or at the gym, try mixing things up, according to艾莉森·杰克逊，NASM认证的私人教练。她说：“我喜欢在冰棒棒上编写一堆不同的单独练习（例如，下蹲，burpees，俯卧撑，俯卧撑），将它们混合在一起，然后选择30-60秒的时间。”
If you are gym member,帕姆·谢尔曼（Pam Sherman）,21岁的私人教练认证，建议尝试新课程。“让别人告诉您该怎么做是一种保持健康并在您的日程安排中获得很多种类的简单方法。”2017年创新的，需求的课程包括磅，一种有氧运动，使用加权鼓刀雕刻您的手臂；划船，被称为“新旋转”；和尊巴舞步骤，将老式的步骤有氧运动与受欢迎的Zumba锻炼相结合。
3. DO BODYWEIGHT EXERCISES DURING COMMERCIALS
选择您喜欢的电视节目或足球比赛，然后在锻炼装备中观看。“在商业休息期间，在木板，俯卧撑，空气蹲和弓步之间旋转，”纽斯认证的教练肖·王说，科纳·铁人资格赛，通过波士顿冬季的培训训练。
4.春季比赛的火车
Register for a spring race, and then spend time crafting your training schedule, rather than simply downloading a pre-made calendar or paying for a coach to write one up. Why? You might stick to the schedule better — even when working out through the winter doldrums. In a study published in theJournal of Strength and Conditioning Research, researchers suggest that athletes who put forth effort into planning their training were likely to experience less effect from the discouraging factors that impact performance.
通过参加计划创造体验，您可以使培训娱乐。“注册一些节日比赛，”Martise Moore, running coach and founder of GreenRunner. “The fun and accomplishment you’ll enjoy along the way will warm you up and keep you in shape.”
5.切换传统的举重技术
“Kettlebell swings are a fantastic off-season training tool that helps engage so many posterior muscles that have the tendency to not properly activate during endurance sports,” says Mike Klaus, Russian Kettlebell Certification Level II trainer at向前健身。
壶铃培训的研究与克劳斯一致。在2013年2月发行的一项研究中Journal of Strength and Conditioning Research, data suggests that kettlebells might serve as an effective alternative tool to improve performance in weightlifting.
READ MORE >THE 30-DAY PLAN TO TONED ARMS
6. GET OUTSIDE
When running, snowshoeing or hiking in the snow, you receive the benefits of vitamin D, which can lift your spirits after spending all day indoors. The activity also burns more calories, as you need to lift your knees higher than you would on a treadmill.
只需确保穿合适的衣服即可。“你必须打扮自己的衣服，就像（比外面的那样）要温暖10度。”Gabrielle Bolin, ACE certified personal trainer. “Although you might be chilly as you leave the house, right around the first mile mark, your body temperature will have increased enough to initiate sweating, which will warm you from the inside out.”
