| RWA Fitness Monthly Tips |
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Cold Weather Training Tips:
Training in the cold can be dangerous if the proper precautions and preparations are not followed.
1. Make your winter training a social gathering. Going out in groups will help keep you motivated in the winter cold.
2. Wear layers:- Base layer of wicking material for moisture management (polyester).
- Mid-layer for insulation (Fleece).
- Outer layer to block the wind (Gore-Tex).
3. Make sure to wear a hat and don't forget your gloves to prevent exposure to the hands. 50% of body heat can be lost through
the head.
4. Try to avoid overdressing. Your body will start to warm up after a minute or two of running.
5. Drinking a high carbohydrate energy drink on the run will help maintain your immune system.
6. During extreme weather conditions, apply a thin layer of vaseline to you face.
7. In snowy weather, wear bright colors with reflective material.
Cold Weather Training Tips:
Training in the cold can be dangerous if the proper precautions and preparations are not followed.
1. Make your winter training a social gathering. Going out in groups will help keep you motivated in the winter cold.
2. Wear layers:- Base layer of wicking material for moisture management (polyester).
- Mid-layer for insulation (Fleece).
- Outer layer to block the wind (Gore-Tex).
3. Make sure to wear a hat and don't forget your gloves to prevent exposure to the hands. 50% of body heat can be lost through
the head.
4. Try to avoid overdressing. Your body will start to warm up after a minute or two of running.
5. Drinking a high carbohydrate energy drink on the run will help maintain your immune system.
6. During extreme weather conditions, apply a thin layer of vaseline to you face.
7. In snowy weather, wear bright colors with reflective material.
Bodyweight Squats
Stand with your feet at hip-width apart.
Bend your hips and knees and descend as low as possible.
Keep your feet flat and firmly on the ground.
Stand back up, keeping your feet flat and firmly on the ground.
ProTip
Keep your eyes forward
Mistakes
Back rounding
Knees tilting inward
Heels coming off the ground
Stand with your feet at hip-width apart.
Bend your hips and knees and descend as low as possible.
Keep your feet flat and firmly on the ground.
Stand back up, keeping your feet flat and firmly on the ground.
ProTip
Keep your eyes forward
Mistakes
Back rounding
Knees tilting inward
Heels coming off the ground
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*RWA Online Trainer gives you access to more exercises*
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