• Bonnie Christopher

Baby It's Cold Outside And I Don't Want To Work Out

Updated: Dec 7, 2020

If I'm being honest, as the outdoor temperatures drop and frosty rooftops appear, my couch and cozy blanket beckon me to settle in for a long winter's nap. Add a roaring fireplace and a snuggly pup at my feet and I'm not going anywhere.

Unfortunately, the cold, damp air and lack of movement can cause my joints to feel stiff and creaky. Can you relate to this? If so, do you know there's a convenient way to reduce the aches and pains? The solution is easier than you might think.

benefits of timed static contractions
Time for an indoor workout

The 3 causes of winter aches and pains

I've heard many people talk about how they can feel a storm coming. That right shoulder or left ankle starts to ache more than normal. The arthritis acts up in their hands as the cold moves in. Here are three reasons our bodies may feel crankier as winter encroaches upon us:

1. Barometric pressure - this is the pressure of the air which drops during the winter. This change in pressure can cause muscles, scar tissue, and tendons to expand and contract which can create discomfort for those with conditions such as arthritis and joint pain. These individuals are often more sensitive to barometric pressure changes due to the cartilage being worn away within the joint, therefore removing the cushion for the bones. Also, it is believed that as the air pressure drops, inflamed areas of the body become more aggravated due to swelling. Increased swelling irritates the nerves, which in turn increases level of pain in that area.

2. Cold temperatures - when the outside temperature drops it can cause changes in our blood flow. Because our body naturally wants to keep us warm, the flow of blood is rerouted from our limbs to important organs, such as our heart and lungs. This shift in blood flow takes warmth away from our joints. The decrease in outside temperatures can also make the fluid inside the joints thicker, causing them to feel stiff and sluggish.

3. Lack of movement - cold or rainy weather can limit our outside activities which can interfere with our normal exercise routines. Or, we simply don't want to leave our cozy homes when the weather is frightful. This lack of movement can take a toll on our bodies and cause inactive joints to become tight and painful.

The bottom line is, working your muscles will increase blood flow and reduce joint stiffness. So, whether your body is talking to you from rainy barometric pressure changes, drastic decreases in temperature, or simply a lack of movement, a quick workout is the answer. The best part is, you don't need to leave your cozy home to get the exercise you need. You also don't need to put unnecessary wear and tear on your body with high-impact exercise. And, it only requires twenty minutes, twice a week of your time.

timed static contractions TSC-90 Workout
TSC-90 Pushup
"A common reason cold weather is linked to joint pain is people are less likely to work out when it's chilly and damp. Being a couch potato is bad news for your joints because exercise helps lubricate them to prevent pain."

The everyone anywhere workout

The best way to increase blood circulation throughout the body is to activate your muscles by putting them to work, but it's important to do this safely. High-impact exercise puts unnecessary wear and tear on the joints and if you're already experiencing joint pain, steer clear of this type of exercise.

The safest way to engage your muscles, get your blood pumping, and increase energy levels is through timed static contractions. This exercise method has been around since the '60s. It gets to the heart of the matter efficiently, working the entire body in just twenty minutes twice a week. It can be performed anywhere and requires minimal equipment.

The timed static method I like to use is called the TSC-90 Workout and it's the perfect at-home winter workout. It's portability allows you to do it right at your kitchen table. The items you'll need to perform a full-body workout are: a table, a chair, phone timer, a bath towel (or yoga mat), two yoga blocks (preferably 4 inches thick), and a yoga belt.

Each TSC-90 exercise is performed for 90 seconds, working through four phases that increase by the level of intensity.

  • Phase One - The first 30 seconds is the warm-up phase where you will use 50% of your total effort.

  • Phase Two - For the next 30 seconds you will increase the demand to 75% of your effort.

  • Phase Three - At the one-minute mark, you will be putting forth 90% of your full capacity for 20 seconds.

  • Phase Four - For the final 10 seconds you will give it your all, using 100% of your effort.

safest workout
The perfect at-home workout!

Beat that winter chill

Think of the TSC-90 Workout as the oil can for your creaky, stiff joints. And remember, you only need to peel yourself from your comfy couch and cozy fire for twenty minutes, twice a week. Getting those muscles working and that blood pumping is just what you need to beat the winter chill. You will feel a difference after your first workout and your achey joints will thank you for it! Become a TSC-90 member for FREE and access the TSC-90 exercise videos and protocols without leaving the warm and cozy comfort of home. To learn more, click here.

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