When the weather outside is frightful, your exercise routine doesn't have to suffer. Indoor activities can help you get through the winter in good shape—so let it snow!

With the proper clothing and other precautions, it's possible to enjoy your favorite outdoor activities in all sorts of weather. But [...]]]>

When the weather outside is frightful, your exercise routine doesn't have to suffer. Indoor activities can help you get through the winter in good shape—so let it snow!

Take it inside

With the proper clothing and other precautions, it's possible to enjoy your favorite outdoor activities in all sorts of weather. But if the temperature really drops, you can always get your daily dose of exercise indoors.

Keith Bachman, MD, a weight management specialist at Kaiser Permanente's Care Management Institute Weight Management Initiative in Portland, Oregon, says extreme weather isn't the only good reason to move your workout inside.

"Indoor activities are a great opportunity to vary your workout and involve different muscle groups," he says.

Change is good

Mixing up your exercise routine is also known as cross-training, and it comes with a number of benefits. By working different parts of your body in different ways, you can improve your coordination, better avoid injuries, and increase your overall fitness level.

Another advantage to cross-training is that it can keep you from getting bored with your regular routine. Avoid an exercise rut by trying something totally new this winter—like indoor rock climbing or martial arts.

"Anything that gets your body moving and improves your coordination and balance is a step in the right direction," says Dr. Bachman.

Be well rounded

The key to total fitness is having an exercise plan that includes muscle strengthening activities, aerobic activities, and flexibility exercises.

For strengthening, Dr. Bachman suggests resistance training or weight training with low weights and frequent repetitions. Dancing is a good aerobic workout, and yoga is great for flexibility.

But the most important thing, Dr. Bachman advises, is to do something that you find enjoyable.

Fitness is child's play

Children need to stay active during the winter months, too. Look for fun activities the whole family can do together, like bowling or roller skating. For organized sports and other activities for kids, check out your community recreation center.

If you're homebound, Dr. Bachman suggests popping in a fitness video game that will get kids off the couch and keep them interested. (It just may turn out to be one of your favorite ways to exercise, too!)

Adding it up

Find out what you can do to burn off extra calories with our fitness calculator widget. For tips on how to brave the elements and keep your workout going all winter long, read "Winterize your workout."

Have you ever wondered how long you’d need to ride a bike to burn off calories from eating a single hot dog? Or any other kind of food, combined with any other type of exercise?

You just need this formula:

Number of calories x 60 ÷ (weight in pounds x 0.45359237 x [...]]]> Have you ever wondered how long you’d need to ride a bike to burn off calories from eating a single hot dog? Or any other kind of food, combined with any other type of exercise?

You just need this formula:

Number of calories x 60 ÷ (weight in pounds x 0.45359237 x METS exercise value)

(METS are a measure of how hard your body is working. METS tables are found easily online.)

For example: Let’s say you weigh 170 pounds.

• Beef hot dog – 185.54 Calories
• Moderate bicycling - 7.0 METS

185.54 x 60 ÷ (170 x 0.45359237 x 7.0) = 20 minutes of bicycle riding

How long would you have to exercise on an elliptical machine (at 7.0 METS) to take care of a typical snack?

• An apple = 81.42 calories
  81.42 x 60 ÷ (170 x 0.45359237 x 7.0) = 9 minutes on the elliptical
• A jelly donut = 221 calories
  221 x 60 ÷ (170 x 0.45359237 x 7.0) = 24 minutes on the elliptical
• A piece of cheesecake = 411.65 calories
  411.65 x 60 ÷ (170 x 0.45359237 x 7.0) = 45 minutes on the elliptical
• A soda = 151.29 calories
  151.29 x 60 ÷ (170 x 0.45359237 x 7.0) = 16 minutes on the elliptical

Knowing how much exercise you need to burn off calories from certain foods can come in handy. Plus, it has another benefit: You tend to start rethinking what you’re eating! (Especially those jelly donuts.)

To learn more (or if you don’t want to do all that math) you can use the online Burn it Off! Fitness Calculator.

With our Burn It Off! Fitness Calculator widget, you can see how much exercise or activity you need in order to burn off calories from certain foods. How many calories did you burn? Try our calorie calculator.