Fitness, Health and Wellness

Should you work out every day? There's no universal answer, but most people who work out regularly find that it's a good idea to do so. Why? First, it makes you feel better. A regular workout can improve your mood and energy levels. Second, working out is one of the best things you can do for your health. It reduces stress, strengthens your muscles, and improves your digestion. As such, proper exercise routines are vital to staying motivated and staying in shape. But if you find yourself wondering 'if you should work out every day', or better yet, 'can you work out every day?' then the following text would give you some insight.   What happens if you work out every day? Working out every day has many benefits. Yet, at the same time, there are downsides to it. Let us have a look at each of them in more detail:   Benefits of working out every day  Engaging in full-body exercises every day benefits your entire body. The benefits of cardio every day ranges from improved heart health, lowered blood pressure (especially if you have hypertension) and generally helps remove stress from your system. In addition, increases in muscle strength and mass alongside enhanced muscle tone are some of the benefits of going to the gym every day.  Additionally, working out gives you excellent mental health benefits. Studies show that physical activity leads to positive changes in the brain[1] and body that make you feel happier, healthier, and more energized. When you exercise, chemicals in your body change and become more efficient at using fats and carbohydrates as energy. This makes it easier for you to stay focused on your day job or other goals when you're feeling tired or sluggish. After a complete workout, your body releases dopamine - the same chemical that gets you pumped after a big win. And if you're exercising regularly, your body learns how to manage fatigue much more effectively - leading to less sleeplessness and a more productive day.   Signs and dangers of over-exercising Exercising brings a sense of enjoyment and well-being to many people. However, there are disadvantages of exercising every day that most people aren't aware of. Why is over-exercising terrible, you may ask? Over-exercising can negatively affect your health and give you health problems such as heart disease or stroke.  In addition, overtraining can cause your muscles to become tighter and more brittle, making them more prone to injuries such as strains or tears. When this occurs, you’ll be needing professional help to overcome it. If your muscles aren't hurting excessively and you don't have any sign of infection or inflammation, the chances are that you are overtraining. The first thing to look at when feeling unwell after a workout is whether you're using good form. Suppose you're pushing yourself too hard or missing critical steps in your training. In that case, it's time to rethink your program and re-evaluate which exercises and exercise-related activities are making you sore. Most non-specialists have no idea what the signs of over-exercising are – and how dangerous it can be. Most gym-goers think it's up to them to spot when they're overdoing it or that if they do any damage, they'll pull themselves back in line. Knowing the warning signs can help you recognize overtraining and avoid harmful consequences, such as an increase in injuries or an inability to maintain a healthy weight. When you recognize the tell-tale symptoms of overworking out, it's time to take action before it's too late. The first step is to stop exercising. Every time you put on the gym clothes or get out of bed, give yourself an hour to get ready. Make sure that you stretch and do the recommended exercises to warm up your muscles prior to the workout to avoid any potential injuries.   Why do muscles get sore after workouts? If you've ever felt sore after a workout or are constantly wondering, "why do my legs hurt when I exercise" even after you've done the required warm-up and warm downs and given your body all the nutrients it needs, you are not alone. Sore legs after a workout are a common occurrence. This is a sign that your body is recovering from a rigorous workout routine. A variety of factors cause muscle soreness after exercise. Factors such as a previous injury or an inflammation of the muscle can contribute to muscle soreness after exercise. Other factors may be linked to the training itself or the post-exercise recovery period. Sore muscles are more likely to be associated with regular physical activity or strenuous activity that takes place three times a week or more frequently. But if experiencing such sore muscles constantly is a problem for you, there are ways and means to combat the soreness and help relieve leg muscle pain after a workout.   Why is it important to have rest days between workouts? The importance of rest days for muscle growth is highly underrated in the fitness industry. If you go above and beyond what is considered safe for your body, it will take longer for your gains to manifest. This is why you *must* allow yourself at least a couple of days off per week to let your body rest and recover before pushing yourself again. Many beginners struggle with overtraining and burning out after completing a solid workout routine as they're unaware of the importance of rest after workouts. By allowing yourself at least two days off per week, you will ensure that you aren't overtraining and losing muscle during an effort that could prove beneficial for your overall fitness level and success. For some, the idea of taking time off to rest isn't worth considering. They're used to being on top of their game all the time. But if you want to get in shape without adding stress to your system, it may be time to consider taking a day or two off from lifting weights or performing other physical activities.   How often should you work out? One of the most common questions asked by people who want to get in shape is how many times a week should you exercise. Around the world, people exercise as part of their routine to stay fit and trim. There are two main reasons why people exercise: to maintain or gain health benefits from being physically active and to decrease the risk of getting a disease such as cardiovascular disease (CVD) or chronic conditions such as hypertension. For example, many people will engage in regular exercise to control their blood pressure. However, many people also do exercise for reasons other than CVD or chronic conditions. So, it's essential to know how many times a week you should exercise and how many rest days per week you should allocate. To get in shape, you need to hit the gym (or engage in your home workout routine) multiple times a week. It doesn't matter if you work out in the morning or afternoon. The key is hitting the gym at the right time of day and having the right equipment at your disposal. If you require an exercise routine for your busy lifestyle, consider trying out HIIT. High-Intensity Interval Training allows you to alternate between intense exercises and more moderate ones with short interval periods in between that enable you to pack in a well-rounded workout routine into a 10 to 30-minute session[2]. According to research from the University of Connecticut, adults who engage in regular to moderate exercise throughout the week, report better physical health and fewer psychological problems than those who don't engage in training at all[3]. However, the opposite can also happen when you feel overwhelmed by routine activities and lack direction. You may start to burn out and find it harder and harder to get inspired to work out again. If this happens, it's time to take a break from the gym. Instead of working out every day for a set number of hours, break up your workout plan into two or three short-term workouts per week. This activity schedule should strengthen your body's resistance to pain and improve your overall fitness level without exhausting yourself too quickly. All in all, there is no one size fits all module for working out. How long you should work out a day to how many times a day you should work out and how much rest between workouts should be allocated are all dependent of the individual. The key is to pay close attention to your body to find out what it needs and when it needs it so that you can individualize your workout routine to suit your requirements. If you follow the proper exercise regimen, you can burn fat, build muscle, and improve your energy levels. Exercise takes time and commitment.   Methods of muscle recovery If you consider any type of exercise, even a something simple as walking, the body uses a large amount of energy. Additionally, if you engage in strenuous workout regimes, your muscles can also get damaged from excessive straining during the workout This is why it's important to take reasonable steps to help yourself recover from a workout. Imagine if you could heal your muscles instantly with the simplest of home remedies. Research has shown that 30 minutes of intense activity can temporarily increase the blood flow to your muscles and promote cell regeneration[4]. And it just so happens that the recovery time varies with each exercise and the individual. But on average most people will require a few days at least, for the body to reach muscle soreness recovery. It is essential to engage in recovery methods after a workout to speed up your body's recovery process. Hydration and nutrition Some of the best muscle recovery methods commence immediately after training[5], and it starts with proper hydration and nutrition. The first thing you should do after a workout is to drink water. Consuming about 8 ounces of water within the first 30 minutes of your workout is the recommended amount[6]. This will help your body replenish salts and minerals that are lost through sweating. In addition, ensure you consume sufficient proteins for muscle repair, carbohydrates to replenish the lost glycogen stores and fresh vegetables and fruits to provide essential vitamins and micronutrients that enable fast recovery of your body. Stretches and massages Adequate stretching and massages should be utilized to help your muscles relieve built-up lactic acids that can generate pain and soreness post-workout. Use muscle recovery tools Other popular methods used in active muscle recovery and DOMS (Delayed-onset Muscle Soreness) include compression garments, cryotherapy, and water immersion therapy. The proper use of these methods can be beneficial in reducing muscle pain after a gym session.   How muscle recovery tools can benefit you If you're wondering how to speed up muscle recovery after a strenuous workout, compression devices are some of the best tools for muscle recovery available in the market. The purpose of compression is to reduce swelling and secondary tissue damage[7] , and in doing so, it promotes quick muscle recovery. Additionally, introducing new blood cells into a region to flush out built-up lactic acids and encourage muscle recovery are other benefits of leg compression therapy. One of the fastest ways to recover from sore muscles is through the use of Spryng compression wraps, which are specialized muscle recovery tools that serve as a better alternative to compression socks. This portable and sleek device offers multiple compression therapy benefits such as pain relief, fast recovery and improved performance all within a mere 15 minutes of use time. Research indicates that after just one exercise session, those who use muscle healing products report experiencing faster muscle recovery. Scientifically proven to increase blood flow to muscles, compression devices provide an excellent alternative to prescription drugs commonly used for muscle pain and treatments with their many side effects. Other measures of post workout treatments such as massages are costly and time-consuming when needed regularly[8].  Hence, if you're looking to recover sore legs fast, a pair of compression wraps are ideal tools to have at hand at all times. Regardless of how often you work out or the requirements of your individualized workout plan, devices such as Spryng can promote fast recovery to help you and your workout routine stay on track and achieve your ultimate body goals.   [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770965/ [2] https://spoonuniversity.com/lifestyle/if-you-think-youre-too-busy-to-workout-try-hiit [3] https://www.acsm.org/docs/default-source/files-for-resource-library/updating_acsm_s_recommendations_for_exercise-28-(1).pdf?sfvrsn=3aa47c01_4 [4] https://www.nebh.org/blog/how-does-exercise-affect-your-heart-and-what-are-the-benefits/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/ [6] https://familydoctor.org/athletes-the-importance-of-good-hydration/ [7] https://www.recoveryforathletes.com/pages/benefits-of-compression-therapy-for-athletes [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/

Let’s say, you're scrolling through Instagram. You come across a post about SPRYNG. You keep swiping because...that kind of thing is just for athletes, right? But the truth is that recovery tools can be used by anyone really. Which brings us to our next question: Why should muscle recovery matter to me? Two reasons that drive the importance of muscle recovery at home. Leg Cramps Leg cramps can strike people at any age (but it mostly older people). They can happen if you sit for long periods at a time, overuse muscles, sit with bad posture, or walk on concrete floors. Leg cramps can also be a manifestation of alcoholism and dehydration. Some leg cramps can also happen for no apparent reason.[1] Leg cramps mostly happen at night while you’re sleeping, and the most immediate solution would be to move around or apply heat to the area. Calf Pains Calf pains aren’t only caused by muscle cramps after a workout. In fact, they can also happen because of varicose veins that may be triggered by pregnancy, hormone fluctuations or simply too little physical activity. Your lifestyle does not have to be that of an athlete’s for you to consider muscle recovery strategies. You could be on your computer, working, binge-watching a TV show for long hours and wake up with leg cramps or calf pains. Muscle Recovery Tips Our curated list of the best things for muscle recovery. Try This Exercise Moving about more can help alleviate your leg cramps. So it’s time to get off of that couch (aka your home office) that you’ve grown too familiar with over lockdown periods. Roll out your dusty yoga mat, if you can find it, and start with a hamstring stretch. Sit on the floor with your legs stretched out in front of you. Next, reach out and pull your toes toward your knees. Without bending, of course. Compression therapy anyone? Compression stocking and wraps are often recommended by doctors (but make sure you pay a visit to yours before you head to the drugstore!) What’s the purpose of compression? The release of the right pressure at consistent periods is perfect for speeding up muscle recovery. This is ideal for the non-athlete as well because leg cramps and calf pains can happen in just about anyone. What are the Benefits of Leg Compression Therapy? Let’s just say that there’s a good reason why compression wraps can be taken along on flights. They provide much needed pain relief if your legs start swelling or begin to ache. Compression also helps drain the lactic acid build up in your body which leads to faster recovery. Are you interested in learning more about the science behind compression therapy and why it could work for you? Check it out here:   The Science of SPRYNG™ (spryngme.com) https://my.clevelandclinic.org/health/diseases/14170-leg-cramps#:~:text=Possible%20causes%20for%20leg%20cramps,or%20working%20on%20concrete%20floors [1] https://my.clevelandclinic.org/health/diseases/14170-leg-cramps#:~:text=Possible%20causes%20for%20leg%20cramps,or%20working%20on%20concrete%20floors    

Whether you spend a lot of time in your vehicle as part of your job, or you are simply traveling on leisure, your legs might start to hurt after a few hours of driving. This stiffness and ache is often a result of immobility or strenuous activity focused on one muscle group far a certain length of time. There are various ways to prevent leg pain while driving which range from home remedies for leg pain and muscle cramps, like a warm or cold compress to muscle recovery tools and products. Why do your legs hurt while driving? Leg pain while driving occurs when the nerves on your back and legs are compressed and pinched over a long duration with minimal movement. While driving, your right leg is more prone to aches and soreness as it’s doing all the work from controlling the brake and accelerator. Calf pain while driving is also a common occurrence and your leg muscles will eventually cramp and get stiff from being in the same position over a long duration of time.   What causes leg pain while driving?   The pain you’d feel while driving is often described as a sharp, shooting pain that throbs in one or both legs; usually in your thighs or lower leg muscles. In some instances, you can relieve the pain by stretching your legs. You can also take your  foot off the accelerator and use cruise control. The most common leg pain while driving is a condition called sciatica. It occurs when the sciatic nerve that runs through the lower back and thigh is pinched or obstructed for a certain time period. Sciatica leg pain while driving will result in a persistent throbbing pain that shoots through both legs and lower back. Additionally, drivers could face Delayed Onset Muscle Soreness – leg pain that occurs after driving or stopping movement. Read our guide to DOMS and how you can recover and prevent it.   Don’t ignore leg pain caused from driving If you’re experiencing chronic leg pain each time you sit behind the wheel, you might need to consider scheduling an appointment with a doctor or physiotherapist. Ignoring any pain in your body, whether caused from driving, or any other physical activity isn’t advised. Finding treatments and prevention methods is essential especially if you get recurring leg pain or muscle cramps while or after driving.   Sign up Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and deals. Treating leg muscle cramps and soreness while/after driving Once you reach your destination, walk around and do some light stretches. It’s vital to get blood circulating properly through our body after your journey ends and you stop driving. Avoid sitting for a few minutes, unless completely necessary. If you experience leg pain while driving, try repositioning your seat a bit. Many drivers feel instant relief by pushing their seat back – enough to have their legs stretched out in front of them. This is especially useful if you’re on a highway and unable to stop your car for a quick stretch-break. Additionally, you can also learn some simple car exercises to practice while driving. This could include stretching your toes, moving your shoulders and arms in circular motions or tightening and relaxing your leg/calf muscles periodically. Other ways to help relieve pain and cramps while driving is to apply a warm and cold compressor on to the stiffness of your leg muscles. A warm compress will help avoid cramps while an ice therapy will relieve any stiffness and aches in your legs. You should also wear comfortable clothing and shoes while driving and traveling long distances. If you’re looking for a muscle recovery tool that provides relief from aches and stiffness and improves circulation, Spryng is the best alternative. You can simply wear it for 15 minutes and get about your day!   FAQs Why do your legs hurt while driving? Leg pain while driving occurs when the nerves on your back and legs are compressed and pinched over a long duration with minimal movement. While driving, your right leg is more prone to aches and soreness as it’s doing all the work from controlling the brake and accelerator. Calf pain, while driving is also a common occurrence and your leg muscles, will eventually cramp and get stiff from being in the same position over a long duration of time. What causes leg pain while driving?   The most common leg pain while driving is a condition called sciatica. It occurs when the sciatic nerve that runs through the lower back and thigh is pinched or obstructed for a certain time period. Sciatica leg pain while driving will result in a persistent throbbing pain that shoots through both legs and lower back. Additionally, drivers could face Delayed Onset Muscle Soreness – leg pain that occurs after driving or stopping movement.   How to prevent leg muscle cramps while driving? If you experience leg pain while driving, try repositioning your seat a bit. Many drivers feel instant relief by pushing their seats back – enough to have their legs stretched out in front of them. This is especially useful if you’re on a highway and unable to stop your car for a quick stretch break. You can also learn some simple car exercises to practice while driving. This could include stretching your toes, moving your shoulders and arms in circular motions, or periodically tightening and relaxing your leg/calf muscles. How to treat leg muscle cramps and soreness after driving? Once you reach your destination, walk around and do some light stretches. It’s vital to get the blood circulating properly through your body after the journey ends. Avoid sitting for a few minutes, unless completely necessary.  A warm compress will help avoid cramps while ice therapy will relieve any stiffness and aches in your legs. You should also wear comfortable clothing and shoes while driving and travelling long distances.

Contrary to what most people believe, you can do your CrossFit training at home. There are plenty of CrossFit workouts (also known as “WODs”, or “workouts of the day”) that require only your body weight. Although we would not say that your living room or garage would have the same feel as a CrossFit box, you should still be able to workout a decent sweat. CrossFit for beginners at home is a great starting point for those of you who are curious about but intimidated by the idea of CrossFit and its hardcore reputation. If you are someone who has been Cross-fitting for some time now, you may have recently been forced to switch to CrossFit exercises at home, given the current situation. It is safe to say that Cross-fitters are known to be some of the most intense workout junkies around, so even a pandemic will not get in the way of your daily WOD’s. We hear you! That is why we have put together a list of some of our favorite types of CrossFit at home workouts for beginners and regular Cross-fitters alike, so that you do not fall too far behind before the doors to the gym open again. Recommended workouts The following types of CrossFit workouts are fast-paced, calorie-burning, and compact. Meaning you can perform them right in your living room, garage, or driveway! RFT workouts – RFT stands for “rounds for time,” meaning you have to complete a given number of rounds of a circuit as fast as possible. The short rest periods help develop long-lasting muscle endurance. Example workout: 5 rounds for time 50 Air squats/goblet squats 25 Sit Ups 10 Push Ups *For the goblet squats, find any object that would challenge you to hold on. Anything from a water bottle to random objects stuffed into a backpack would suffice. AMRAP Workout – AMRAP stands for “As many rounds as possible.” Complete a given exercise combination as many times as you can within a given time. Example workout: AMRAP in 20 minutes 30 double unders (or 60 single unders) 30 air squats 30 double unders (or 60 single unders) 30 reverse lunges 30 double unders (or 60 single unders) *If you do not have a jump rope, substitute the workout with 60 jumping jacks. EMOM Workout – EMOM stands for “every minute on the minute.” Start a running clock and do a set number of reps at regular intervals. Example workout: Every minute on the minute, for 12 minutes alternating between: Minute 1: Burpees Minute 2: Sit Ups Minute 3: Box Jumps Minute 4: Rest Importance of Recovery While CrossFit is a wonderful way to stay in shape, the high rep scheme, combined with the constantly varied workouts is a recipe for DOMS (Delayed Onset Muscle Soreness). Adequate rest between workouts and an appropriate recovery plan is essential for anyone who wants their workouts to be effective and help you to see meaningful results. Your soreness will peak anywhere from 24 to 72 hours (about 3 days) after your workout which can cause a bit of discomfort. Here are some helpful tips to recover faster and better from your CrossFit workouts. Active recovery Moving your legs will make them feel better and is essential for CrossFit muscle recovery. It will promote blood flow which is one of the best ways to battle DOMS. SPRYNG Active Compression Solutions With SPRYNG’s active compression sleeves, post CrossFit recovery becomes easier, and you can get back on your feet faster. SPRYNG promotes muscle recovery, driven by its unique wavetec compression pattern that helps to improve circulation, flush out lactic acid and improves oxygenation to muscle tissue. Find out more about the Science behind SPRYNG < https://spryngme.com/pages/the-science-of-spryng > Hydrate Hydration is an important aspect of recovery for CrossFit. Drinking plenty of water is important to make sure you stay hydrated while your body is building itself stronger. You use up a lot of fluids while you exercise, so make sure you replenish them.            

Chances are that as the new year dawned you’ve promised yourself to ‘get fit’ and stay healthy. Chances are, that plan may go down the gutter before March even comes around. While there may be a few common reasons we’ve all let escape our mouths at one point or the other, here are a few tips on how you can stick to your new year fitness goals this year. From planning ahead to setting small goals – it’s all about creating a new habit. Start small & be realistic about your goals Whether you’re trying to get rid of the holiday weight to simply trying to stay fit and healthy throughout the year, you need to set small goals. Workout routines for beginners will aim at targeting your entire body and help you achieve your overall fitness goal. Smaller goals will help you accomplish more and the gratification you receive from hitting that goal will motivate you to keep going. Once you’ve planned out your goals, write them down and stick it somewhere you can see clearly. Either on your wardrobe door or bathroom wall, this will serve as a constant reminder to stick to your new year’s fitness resolution. Stick to a workout routine After a few weeks, the urgency or importance of your fitness goals might start to dwindle. What is important is to keep pushing through. After a few weeks of sticking to a routine, you might start noticing some results (depending on your goals and fitness schedule), sticking to the schedule at this particular time is important. If you miss a day, make sure you resume your workout the next day. Working out is one of the best ways to alleviate your mood. It’s not only great for your body – but also for your mind.  Whether you’re stressed out at work or home, a workout will help relieve that stress and help you focus better too. Monitor your progress This is especially important. Monitor your progress. Usually, a selfie is one of the easiest ways to track it. You can also maintain a record of your statistics, such as your waist, hips, leg and arm size. If your goal is to lose weight, take a picture of your body before you start and then at regular intervals, once a month and so on and before you know it, you’ll start to see the difference. If your goal is to increase your workout distance (i.e. a longer run, cycle ride, etc.), then track it on your phone or smartwatch. Tracking your progress will keep you motivated. Partner it up Heard of the phrase ‘two is better than one’? It applies here too! If you’re wondering how to stick to a workout routine, grab a friend to do it with you. Partnering it up with a buddy will help you see your plan through until the end. With someone to motivate you and push you, even on days when you just don’t feel like it, is just what you need to stick to your schedule. Having a workout buddy will also help the two of you to commit to your routine.  Besides, having a friend to share your goals and accomplishments is always better than doing it alone! Diet A well-balanced meal is essential if your aim is to get fit and stay fit. Binge eating or ordering fast food every other night will slow down your workout progress and will eventually be a waste. An important factor to maintain your beginner’s guide to eating healthy, means incorporating a good balance of carbs, fats, proteins and essential nutrients and vitamins into your diet. Remember, the same way that fast food is bad for you, having only a salad is not the best way to go about a meal plan either. Spice up your salad with a grilled chicken leg or a slow cooked beef steak. How you cook your meals will also ensure that you enjoy the food you eat! Recovery Post workout recovery is important and how you get about it to ensure your body recovers in a healthy, effective way is crucial to sticking to your new year’s fitness resolution. Once you start your work out, sore muscles might be a recurring factor and something you’ll encounter as your fitness intensity increases. Plan for this too – a quicker recovery will not deter you from working out the next day. Whether you intend on home remedies or a convenient muscle recover product, schedule a day to let your body regroup. We often tend to take a ‘rest day’ that extends to 2-3 days longer if our muscles or body aches from the previous workout. Consider a warm bath, apply a soothing balm or invest in Spryng, the ultimate wireless, pneumatic compression wrap that relieves aches, speeds recovery, improves performance, and feels incredible! Wondering how to recover quicker from sore muscles? Read our blog on easy and effective ways to reduce muscle soreness after a workout.    

Winter seems like the perfect time of the year to hibernate. As the days get colder, shorter and grayer, there’s nothing more enticing than staying under the covers all day. However, you should try to resist the temptation to hibernate in winter as much as you can because winter is actually the perfect time to be active. If you’re not convinced, read on to find out the  benefits of staying active in winter. Benefits of staying active in winter 1. You burn more fat: research shows that colder temperatures can convert white fat in the body into brown fat, fat that actually burns calories.  2. The weather is ideal for exercise: As temperatures get cooler, you expend less energy while exercising. That also means you’re less likely to be drenched in sweat just a few minutes into your workout, making winter workouts much more pleasant.   Maintaining physical and mental health Exercising in the winter is generally recommended for people who experience Seasonal Affect Disorder (SAD) along with professional help. This is because the endorphins released as a result of exercise can elevate your mood.   How to stay motivated to workout in the winter Great, now you know the importance of staying active in the winter. But you still can’t find the motivation to exercise. Read on for tips on how to stay motivated to work out in the winter. 1. Find a workout buddy There’s a good reason why having a workout buddy is a tip almost every fitness trainer recommends. Having a workout buddy will encourage you not to bail on your partner and skip workouts. Moreover, having someone to exercise with makes staying active even more fun. 2. Try new sports, take advantage of winter sports Sometimes, we experience a drop in our motivation levels because we might just be bored. By adding something new into your workout sessions, you can motivate yourself to continue staying active in the winter. Try taking advantage of winter sports like skiing and snowboarding, for instance. Or what about snow kayaking or figure skating? 3. Plan ahead but also allow for flexibility By scheduling in your workouts, you’re more likely to stay motivated and stick to a routine. But avoid beating yourself up after missing a workout or two- this can actually end up being demotivating. Instead, focus on trying not to miss the next workout.   How to workout in the winter If you’re planning on exercising outside this winter, read on for some working out in the winter tips.  1. Dress warm Remember to layer up before you go outside to exercise. You can take off layers as your body temperature increases. Avoid wearing active wear made out of cotton, as cotton can soak up and hold in moisture. This can make you feel colder. Instead, opt for active wear made out of synthetic fibers like polyester or nylon as these materials are designed to dry quicker.   2. Drink water In the winter, you might not feel as thirsty as you would feel in the summer. However, it’s important to remember that you are still losing fluids (by sweating, for example) that you need to replace by drinking water. 3. Warm up before workouts In the winter, tight muscles are at a greater risk of injuries and strains. Therefore, warming up before workouts is very important to reduce the risk of injury.   How to work out in the winter at home/without a gym  If you cannot go outside this winter or if you prefer to stay indoors, here are some bodyweight exercises you can try at home:  1. Squats Squats are a great exercise to include in your leg workouts as it strengthens your lower body muscles as well as your core muscles. To do a basic squat, you should stand with your feet shoulder-width apart and your chest up, engaging your core. Then squat down until your thighs are parallel to the ground, making sure not to bring your knees beyond your toes. Hold this squat position for a moment and then push back to the initial standing position. Once you have mastered the basic squat, you can try different squat variations like the pistol squat, curtsey squat or the Bulgarian split squat.   2. Burpees  The burpee is a full-body exercise that increases strength, promotes cardio health, and effectively burns calories. To do a burpee, start in a squat position with your hands on the ground just in front of you. Then kick your feet back behind you so that you are in a push-up position. Bring your feet back to the original squat position. Then jump up as high as you can to a standing position. If you want to challenge yourself further, you can modify the classic burpee by adding a push-up or including dumbbells if you have them at home.   3. Planks On top of increasing core strength, planks can improve stability and posture. It’s a very simple exercise to do but it can be challenging to hold the plank position for longer periods of time. In order to avoid boredom and maintain motivation, you can try different variations of the plank like the side plank crunch, arm or leg lift plank, or the plank jack.  Recovery after workouts To experience the benefits of working out in the winter without feeling terrible after, it is important to cool down after workouts. You can do this by doing cool down stretches right after your workout. Or you can use active compression wraps, like SPRYNG, for faster recovery after workouts. SPRYNG can speed up muscle recovery by increasing blood circulation in the legs. You can learn more about SPRYNG here.