Mar 8, 2010
North Carolina is blessed to have mild weather most of the year, but even in these parts, the winter winds howl from time to time. Winter is fun when the winds bring snow, but more often than not, we are treated to big doses of cold, wet, miserable rain.
How does an active teenager stay fit during the nastiest of winter weather? No problem if you swim, wrestle or play basketball, all indoor sports. But most sports are the outdoor variety, and face it, there’s no better motivation to get moving than fresh air, sunshine and wide open spaces.
Exercise can still be great, even when it is confined to indoors.
Scott Emerson, owner of VERT in Morrisville says simply “bring the outside inside.”
VERT stands for Velocity Enhanced Resistance Training. It is a system of equipment that uses technology to set a level of resistance in proportion to the effort the user is putting out.
“At VERT, all of our exercise equipment is supervised by a strength coach who provides positive motivation and reinforcement,” Emerson said.
The coach is also there to make sure exercises are performed correctly, and to provide instruction on how to use the equipment effectively.
John Hinkle, owner of Move It Be Fit in Durham advocates circuit training.
“Just set up four to six exercise stations. Line them up and do them all back to back several times to keep your heart rate elevated,” he said.
For kids whose attention span cannot outlast a 30-minute treadmill run, circuit training provides enough variety and movement to put excitement into even the most boring activities.
“For circuit training, put in some jump rope or jumping jacks, lunges, push-ups, and abdominal work, such as crunches and planks,” Hinkle said. “It’s also best to set up a program that progresses over eight to 12 weeks, starting out as a beginner and working to more advanced exercising.”
It helps if exercise can be fun.
Emerson creates exercise groups of four and plays into an athlete’s natural inclination to be competitive.
“We set up record boards, and list the athletes who set VERT records in the 40-yard dash and other events,” he said.
Emerson also runs body fat loss contests with prizes for the person who loses the most body fat in a designated period of time.
Hinkle agrees that the fun factor is a good motivator.
“I find that kids enjoy more game-like activities versus the pure drudgery of routine exercises,” he said.
Sometimes fun simply doesn’t happen, and that’s all right too.
“Many of these kids are athletes, not recreational exercisers,” Emerson said. “They know they are there to train, and sometimes it’s not fun; it’s hard work.”
Many kids are specializing in one sport and doing so at younger ages.
“I find that kids who stick with just one sport train in certain ways, and not all over,” Hinkle said.
“Athletes need to focus on muscle balance and joint mobility,” he said and recommends yoga.
“Yoga helps increase flexibility; it gets the mind and body to focus on the here and now, and if you do that, you can really relax,” he said.
Staying focused on keeping fit for your sport, the incentive to try something new, and opportunities to have fun with friends can keep even the laziest couch potato motivated to move, even on the coldest of winter days.
Tips for Staying on Track
Find a buddy and schedule play dates. It’s harder to slack off if you know your friend is waiting.
Take a cue from the Olympics and try something new. Have you ever ice skated? Take a lesson. The Factory Ice House (Wake Forest, N.C.) even offers lessons in the sport of curling.
Baby, it’s cold outside, but you can still enjoy the great outdoors. Head up to the mountains and learn to ski. You can conquer the bunny slope in one day.
Hikes on area trails and greenways are a good way to keep in shape and enjoy the stark beauty of the woods in winter. Take along a camera to document your adventures.
Grab a mountain bike and go for a ride. Sure, it may be damp and cold, but mountain bikes are built for riding in the mud.
Weight training can be fun. Get in on a strength class or team up with some friends and hire a trainer. If your school offers weight training, sign up!
Form a bowling team and get in on some league action. Take swimming lessons. The many local indoor pools offer opportunities to improve your technique and get you into great swimming shape for summer.
Make it fun. Load some great tunes on your iPod, and get moving!
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