Ringing In The New Year Means A Solid Winter Workout Plan
Preparation, Stretching Will Help Keep Those Resolutions
By Paul Muschick

The icy jogging trails and snow-covered tennis courts do not mean exercise is impossible during the winter. There are plenty of workouts people can do in their own homes while it is cold outside, without spending big bucks.

"Don't let [bad weather] stop you," said Jim Palonis, who helps people stay in shape as part of his job as supervisor of comprehensive outpatient services at Mercy Hospital in Pittsburgh.

Palonis and Stasi Longo, a personal trainer from the Green Tree/Crafton area, both say it is fine to exercise outdoors in the cold, if you are used to it and prepare yourself by stretching and dressing properly.

However, if you are the average couch potato just starting an exercise program in mid-winter as a New Year's resolution, you might want to stay indoors.

"I train a lot of people in their homes with no equipment whatsoever," said Longo, who owns Sonshine Fitness Personal Training with her husband. "If you have a flight of steps in your house, that's all you need."

The best exercise program is a mix of strength-training and cardiovascular exercise, Palonis said. The cardiovascular burns fat, and a little weight work, pushups or other exercises can tone the muscles.

"You've got to tone, too," Palonis said.

Longo, who has trained everyone from beginners to professional athletes, stresses cardiovascular workouts that raise the heart rate and keep it raised for between 20 minutes and an hour, depending on your skill level and how much you work out.

"The single most important way to keep in shape is cardiovascular exercise," she said.

That can be done indoors on a treadmill or stationary bike for people who want to spend a little money. It's also possible to buy a treadmill-type device that lets you mount your mountain or street bike and ride it indoors.

But winter workouts don't have to cost much at all, according to Longo and Palonis.

Walking up and down stairs, jogging or walking in place, doing aerobics from a videotape or television shows all will work.

"If it gets easy, hold hand weights," Longo said.

Vary the routine by taking stairs two at a time to push yourself, she said.

Some people even will find room in their basements or other places to jump rope, Palonis said, adding, that jumping rope is an outstanding form of exercise that costs virtually nothing.

For those who feel the need to get out and exercise but do not want to get outside, many gyms offer winter specials including the use of amenities such as swimming pools, basketball courts, racquetball and tennis courts.

Playing basketball, racquetball or tennis is a good workout, Longo said, but it still is best to mix it with cardiovascular exercise such as aerobics, walking or running that keep your heart rate accelerated continuously for a longer period. The sports and recreation activities have down time that lets the heart rest.

"Don't totally rely on them to get you in shape and keep you in shape," she said.

Another popular way to work out is to head to the local mall in the morning. Many places open the doors well before the stores open so walkers can do laps. The visits are especially popular with seniors.

Palonis said exercise can be more fun when done with others. That can mean heading to the mall with a friend, joining a walking or running club or just doing aerobics with your spouse or children.

For the advanced athletes, there is no reason to stay inside during the winter, especially if they are yearning a morning run.

"If people are runners by nature, they love to run," Longo said. "I wouldn't tell a beginner to start that way."

The key to working out outside in cold weather is preparation, Palonis said, emphasizng the importance of stretching well and wearing clothing that is not too constrictive.

"You've got to [be careful not to get] overheated," said Palonis, who also works as a physical therapist. He suggests warming up inside the house for 10 minutes or so before embarking outdoors.

"You don't want to go out into the freezing cold totally cold," Palonis said. "[If you do] You're going to ask for some problems."

Extreme diehards will even coat their faces with Vaseline or other creams to keep them from chafing in the cold wind, he said.

"You can train as long as you want out there," Palonis said.

Paul Muschick is a Pittsburgh native and former writer with the Pittsburgh Tribune-Review. He now writes for the Greensboro (N.C.) News & Record.