If you can’t beat ‘em, join ‘em… In this case, we can’t beat winter so we might as well embrace all of the opportunities for unique workouts it offers.
Winter is typically a time for staying indoors, which often means that we move less, much less than we would be in the summer when the outdoors is inviting.
If you’ve been snuggled up on the couch with your matcha latté, waiting for the winter to pass, you’re missing out on the best winter workout (and you don’t even need to wear bulky snow pants to take part).
MoveCo HQ is in Ottawa, Ontario which is home of the world’s largest outdoor skating rink, the Ottawa Canal. We looked into it, and as it turns out skating also has serious body-sculpting potential.
“It has cardiovascular benefits as it trains both your aerobic and anaerobic systems, and it’s a fantastic overall body challenge to your core, your balance, your coordination, and your posterior chain,” said Peter Zapalo, the director of sports science and medicine for U.S. Figure Skating. “Also: Skaters have great butts,” he deadpanned. “But the really cool thing is that [the sport] trains total body proprioception—the ability to sense your own body’s position, motion, and equilibrium,” which means better balance and grace off the ice, too.
Warm up Before You Hit the Ice
Like with any workout, warming up your muscles and joints is important. You can start before you hit the ice with warm up movements like lunges, high stepping, and maybe testing your balance with some yoga moves like tree pose. Warming up your ankles is also important, which you can do by making circles with your feet, and making small forward foot flicks (like quick kicks to an invisible soccer ball) to warm up the muscles that contribute to your balance.
When you’re ready to step out onto the ice, stay at a sustained pace for maximum cardio benefit. Then you can throw in a few sprints if your body is up for it. Approach skating the same way you would running or cycling; maintain a consistent ‘work load’ as you move. As your skills improve, you’ll be able to go longer and skate better.
The Cooldown
After spending some time on the ice, the cold temperatures might tempt you to get back inside as quickly as possible. It’s important not to neglect the cool-down period after activity though.
If your body is not used to skating, you want to take some extra time for passive stretching when you get off the ice. If you’ve really worked your body, you’ll also want to think about recovery nutrition and getting some quality protein and carbohydrates in as soon as you can.
Get Outside
For those who are not blessed to live near the world’s largest outdoor skating rink (we’re not bragging, promise), most local ice rinks offer family skates. Some cities even have a municipal run outdoor skating rinks when the weather is cold enough. Search for one in your area to take part in this great winter workout. Happy skating!