Winter is no excuse to stop working out, getting in shape

It is not as easy to go for a run in the park when there are two inches of snow or go mountain biking when the trail is covered in ice. With the temperature less than sizzling, exercise can lose appeal. However, there are ways around the cold.

The obvious way to avoid the cold is to work out indoors. Those not on a budget could purchase exercise equipment for their home. Those not willing to spend a lot of money will have to be more creative. Some free or inexpensive ideas: grab a friend or two and head to the mall to power walk; get up and walk to the television to change the channel; use a lunch break at work or a gap between classes to walk up and down a few flights of stairs.

A more conventional option, of course, is a gym or fitness center. For students, staff, faculty, and alumni who live close to UM-St. Louis, The Mark Twain Center, located on-campus, is a valuable option. It has a gymnasium, pool, and fitness area with cardiovascular equipment and weight machines. There are also four racquetball courts, a free-weight room, and full-sized men's and women's locker rooms that feature dry saunas.

For those who enjoy working out in a group, Campus Recreation offers numerous Wellness classes, such as Abs, Buns & Cardio, Interval Training, Spinning, and Yoga. All classes except Spinning cost $25 per session for students, $35 per session for faculty, staff and alumni and $45 for others. Spinning, however, can be purchased per spin, for $5, $6 or $8 or a 10 Spin Series card (which does not expire) can be purchased for $30, $40 or $70 for students, faculty, staff and alumni, and others, respectively.

For a fee, Campus Recreation also offers Complete Fitness Consultations and Body Fat Analysis and Personal Training/Fitness Instruction. To set up an appointment with a Personal Fitness Specialist, call either Heather Bell at 314-831-0294 or Melissa Baumgartner at 618-566-9418.

Students who have time restrictions or do not live close to campus or an independent gym or fitness center may choose to use at-home exercise videos. Recently, 8 Minute Abs, Billy Blanks' Tae Bo tapes and Carmen Electra's Aerobic Striptease have been popular. However, Paula Z, an exercise video advocate and ACE-certified personal trainer, warns that video descriptions are not always accurate. Finding the right video requires trial and error, and she warns that even after finding a helpful video, "You may need to make adjustments based on your fitness level and your fitness goals."

For those whose schedules make it difficult to find time to work out, or those who do not like to set aside a certain amount of time to exercise, there are easy ways to implement exercise into daily life. Taking the stairs instead of the elevator or escalator, for instance, helps burn calories and works your heart.

If you do plan on exercising outdoors during the winter, be sure to dress properly. The first layer of clothing should be synthetic in order to draw moisture away from your body. Cotton holds sweat close to your body and can chill your muscles, increasing the risk of injury or frostbite. The second layer provides insulation and, if necessary, a third layer protects your body from wind, rain or snow.

Susan Kunz, senior, general studies, said she feels like many people use the winter as an excuse not to exercise.

"I know the cold wind makes a difference, but if you get out there and start exercising, you'll warm up," she said. "Besides, if you layer you won't even feel the cold."

During cold weather, it is especially essential to protect your hands, feet and head. The hands and feet are the most vulnerable to frostbite and should be covered. The head should also be covered because it lets off a great deal of body heat.

Though there are ways to avoid the cold, there are times when it is too cold to exercise outside. Just as it is dangerous to exert yourself physically in extreme heat, it is also dangerous to exert yourself in extreme cold. Experts advise people not to exercise outdoors if the wind chill is more than 15 degrees below zero.

For more information about exercise facilities or programs on campus, contact Larry Coffin at 516-5326.