It's holiday season and lots of us will be travelling and having fabulous times away from home. This often means leaving our fitness routine behind. But it doesn't have to be that way. Whilst for most of us holidays are not the time to push our fitness to the next level we can all find a spare 10 minutes a couple of times a week to try and maintain what we have achieved over the last months.
High-Intensity Holiday Workout
My lovely Edinburgh boot campers have asked me to come up with a holiday workout that is quick and doesn't require any equipment. Whether you are in the back garden, in a hotel room or at the beach this 10-15 minute high-intensity summer workout ticks all the boxes: It's a full body workout, time saving but effective and works on both cardio and strength.
I recommend that you download an interval timer for your phone, it makes keeping track of workout an rest times much easier. Choose to go through the circuit 2 or 3 times depending on how you feel on the day and how much time you have. Get your partner, friends or kids to join in to help you stay motivated.
Enjoy and happy holidays! I look forward to seeing all my personal training clients as well as boot camp clients in August!
When most people think of winter in Edinburgh, they imagine dark days, horizontal rain and cold easterly winds. This is not a picture that entices you outside. Instead it makes you dream of warm homes and cosy blankets.
We could remind you of the stunning winter days that are just a little chilly but have clear blue skies, sunshine and no wind. But whatever the weather there are many great benefits of exercising outside in Scotland.
Boost Your Immune System
There are many articles that state getting outside on a regular basis boosts your immune system. Most researchers say that they cannot scientifically state why but people who go outside into a green space every day, whether for a walk or run do seem to have a healthier immune system. And if my anecdotal evidence counts, I am certainly much much healthier since starting my outdoor boot camps.
Reduce Your Chances of Getting Winter Colds and Viruses
Winter in Scotland is dark and for many people this seems to increase symptoms of depression and in particular SAD (Seasonal Affective Disorder). You must see your GP if you are affected but both preventative treatments and ongoing treatments will include lifestyle changes such as getting as much natural sunlight as possible and taking regular exercise.
Benefit From Getting Vitamin D
Vitamin D is required in our bodies to keep us healthy and in particular to keep our bones strong. Most people get the majority of their Vitamin D from sunlight and a small amount from foods such as oily fish and red meat.
However the problem in Scotland is that we don’t get very much strong sunlight from October to March. For a while it was thought that if you went outside at midday you would benefit from some Vitamin D but recent research states that there is not enough UVB radiation in a Scottish winter for our skin to make vitamin D.
What better reason to exercise outdoors in the winter than to become happier.
There are hundreds of articles on the internet and in the newspapers that will tell you the latest scientific benefit of being outside in green spaces. If you don’t believe them, do you remember your parents sending you outside to play to get some fresh air or to blow away the cobwebs. Previous generations may not have had scientific proof why being outside was good but it was certainly expressed in their actions and sayings.
At Fit & Happy we believe exercising outside, whether at our boot camps or personal training sessions, will result in many benefits even in the winter. All the benefits above merge to help you become fitter and happier. The endorphins created from exercise make you feel good and help reduce stress. Being surrounded by green spaces and trees, and breathing fresh air makes you breathe better and feel better. All of which improve your immune system and help with your mental health.
Get fitter and happier with Fit & Happy.
Note: If you do have a condition such as asthma you should check with your GP before training outside in cold weather.
Exercising outdoors has been shown to have numerous benefits over exercising indoors. If you are struggling to be consistent with your exercise you will be pleased to hear that there is also some research* that suggests you are more likely to stick to your exercise routine if you take your workout outdoors. That's great news for all reluctant exercisers. There is hope after all. Before you give up exercising altogether you might want to try the great outdoors. Let me know how you get on.
My name is Julia and I am a personal trainer and nutrition coach in Edinburgh.