Five Fitness Tips for Sailors in Winter
Daylight savings ended a couple of weeks ago. Weeknight racing and after-work sailing opportunities have concluded for the season. What’s a sailor to do? Before you settle into the couch for a long winter’s nap, why not do something healthier, such as head to the gym? SpinSheet staffers have long enjoyed Annapolis Athletic Club (AAC) in all seasons, but we admit that we go more often in winter once it’s too dark and/or cold to get on the water after work.
One of the things we love about AAC’s Eastport location is that it’s hard to walk in there without seeing a sailing friend. We also like the many different fitness options from taking classes to cycling quietly with our headphones on. To jumpstart our winter fitness plan, we spoke to Lucas Humphries, the fitness director at AAC’s Edgewater location, to gather his fall-into-winter fitness tips. He was quick to remind us that any fitness tip he gives would be for “year-round, not just winter!”
Lucas started working out when he was 14 and will turn 40 this year. “Back when I started, I was fascinated by being fit, having muscles, appearing fit,” he says. “Once I started strength training, I was hooked. I was addicted to how lifting weights changed my body and metabolism. My body responded quickly to it; even to this day, 25 years later, I still feel that way. As a trainer I share that passion with my clients. I have people who come to me all the time who are in their 40s, 50s, or 60s and have never done strength training. I get a lot of pleasure out of bringing the joy of it to others. It changes people’s lives.”
Here are his top five tips:
1. Stretch for flexibility. Lucas says, “Yoga classes introduce you to a lot of flexibility exercises… or you can do basic hamstring, quad, and calf stretches, or ones for the lower back.”
2. Do strength training. He recommends strength training for upper body, lower body, and core fitness. Lucas says, “If you’re not comfortable working with weights or you’re new to it, most trainers are willing to do an introductory session to help you do some exercises on your own… AAC offers power classes, strength training classes, high intensity interval training classes, and ones just for the core.” Of course, you can hire a trainer for a personalized workout routine (a few SpinSheet staffers have done so with great results).
3. Do joint stabilization exercises. Lucas says, “Things such as isometric exercises, single leg squats, isolating one arm at a time, planks, pushups, and squats can help with injury prevention, balance, and coordination.”
4. Drink water! “Not many people drink enough water each day,” he says. Drink. More. Water.
5. Recover. Schedule eight hours of sleep each day to recover from your workouts and keep your energy levels up.
Imagine how fit we’ll all be come spring 2025… Find the fitness class schedule, hire a trainer, and learn more at clubaac.com.
