Fall fat-busters: quick and easy ways to move your workout indoors - Body Talk

AS the fall and winter seasons approach, it's time to put the swimsuit away and break out the heavy--but stylish--sweaters, boots and bulky pants. In short, it's time to cover up. And if you're not paying much attention to your body, you're going to neglect it during the winter months.

With the shortened hours of daylight, cooler weather and less people around, many people start to lose that spark--that desire to exercise and look good, fitness experts say. They begin to care less about how they look in a bikini or while playing volleyball on the beach. The solution? Perhaps the need to employ some fall fat-busters--quick and easy ways to move your workout indoors.

"In the summer months, everyone's out and about and throwing off a lot of energy," says Lee Allen, a personal trainer at the Grand/Wabash Crunch Fitness in Chicago. "When the weather starts getting cold, personal training slows down ... Everyone wants to stay indoors in front of the fireplace, make that big pot of beans and cuddle up with their honey. That's where our clients lose a lot of their motivation."

One way to combat those cold-weather workout blues is to exercise at home. Find different types of exercises to do in your living room. It's not necessary to go out and spend hundreds of dollars on a treadmill or stair climber to get a good workout at home. There are tools and equipment available at discount sporting goods stores that may accomplish the same--or better--results, according to fitness experts.

Simple items, such as a set of five-pound dumbbells, a four- to six-pound medicine ball, ankle resistance bands, regular resistance bands, a large exercise ball and an aerobics stair step can be purchased with minimal cost and hassle.

You're going to get a cardio and endurance workout, resistance training, and an effective abdominal workout, Allen says, but only if you know how to use the equipment properly. Consult a doctor and a personal trainer and read the instructions before beginning any workout program or using new exercise equipment.

"I would not recommend to anyone who does not know what they're doing to go to a sports store and purchase those items and just set up in your living room," says Allen. "Because one, you're not going to know what to do with the equipment, and it can become very discouraging. And two, if you don't use the equipment properly, the exercises are not going to be effective, and you could wind up hurting yourself."

If you're going to work out at home, it's important to maintain the same intensity that you would at the gym or outdoors, experts say. If you don't keep your heart rate up and bust the fat, you're not going to see any results.

Another quick and easy way to stay active through the winter months is to join a fitness class. What better way to stay motivated than to burn fat and tone muscle with dozens of people doing the same thing? Check out classes at the local gym, YMCA or community center. Find out what they have to offer and take the plunge. Don't pass up the yoga classes, kickboxing or Pilates. Try them and see what classes work for you. Classes at some facilities are free with membership. Other gyms and fitness centers charge a nominal fee.

But Chicago trainer Allen also says it's important to vary your workout routine. Not only can the same routine or exercise become boring, but it also can become less effective. When muscle memory kicks in, your muscles don't work as hard and your results are not as great.

"You're not going to get that weight loss and muscle growth that you were getting in the early stages of training," says Allen, whose clients take two classes a week and work with him twice a week. "You have to keep the body in shock by constantly switching up the workouts."

The main thing to remember about making the transition from outdoor to indoor workouts is to find your motivation. Is it fitting into that new swimsuit when next summer rolls around, or are you training for that triathlon next fall? Whatever the case, find your motivation, set a goal and stick to the plan. That will keep you going through the long winter months.

5 Tips For Beating The Winter Workout Blues

1. Make indoor workouts productive and fun, whether you're exercising at home or in a group.

2. Avoid distractions. Find a baby-sitter if you have children; make sure the family dog is otherwise occupied. The best way to maintain a high-intensity workout is to stay focused.

3. Get the right equipment and learn how to use it properly.

4. Consider investing in a set of workout videotapes or DVDs.

5. Try to find a workout partner and alternate houses or exercise classes.

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