Ever felt dissatisfied with the way you feel, look and carry yourself? Do those with firm, fit and lean bodies make you yearn for the same? Then it's time to know more about Aerobics, the programme which can promise you these results. Although, fitness experts keep jumping at you from TV channels and magazine covers, it is important that you know the proper way to go about it. Aerobics is a programme designed at improving and relaxing both your mind and body. But before you get started, note the following instructions.
Get a two-part testing procedure done for yourself.First, a complete physical examination by a medical doctor to confirm whether aerobics is suitable for you or not. Second, a stress test by a psychologist. This will give you an idea of the personal risks involved in following a rigorous aerobics programme.
Exercise at the recommended frequency, three to five times a week. Either excessive or infrequent schedules put undue stress on your health. Some people exercise more frequently to reduce body fat, stress or to satisfy professional commitments. But even they take rest in order to rebuild tissue and avoid psychological burnout. On the other hand, exercising once a week has a bad effect on the heart's functioning. Try not to skip more than three days at a go, or you will lose some of the gains you have made.
If you miss a session, don't push yourself too hard at the next one to make up for the time lost. Aim for a whole lifestyle change instead of just a temporary weight loss. Your goal should be to try and gain knowledge of your own body's potential and limitations. Exercise is all about recognizing the need for adaptation to everyday demands as well as about balance and flexibility.
Monitor the intensity of your workout, set your own limits and never exceed them. Your fitness instructor can only recognize some external symptoms of overexertion. You need to yourself monitor the intensity of your body' s response to the exercise, by measuring your heart rate. Your training intensity should be between 60 to 90 per cent of your heart rate. Any more than this and your body will go into the anaerobic mode, preventing any further benefits. The intensity of your exercise should be less if your fitness levels are low, and vice versa. To avoid soreness, injuries or a burnout, and in order to integrate aerobics into your lifestyle, you must pursue a regular and moderate exercise programme.
Keep the duration of your workout between 15 to 60 minutes. You will derive similar cardiovascular benefits from a low intensity, longer duration workout as from a high intensity, shorter duration workout, provided in both the energy expenditure is the same. Beginners are advised to pursue moderate exercise programmes, gradually increasing the duration. Initially, the entire duration should be of 30 minutes, with 15-20 minutes of aerobic phase and 10 minutes devoted to warming up and cooling down.
Tuesday, April 10, 2007
Active Walk Program
This is an advanced walking plan. By the end of this you should be able to turn into a fitness walker for the rest of your life. Try this and see the benefits of walking, running in.
WEEK 1
Walk 6 days this week for 20 minutes daily alternating the days of brisk walk and leisure walk. Rest on the 7 th day.
At the beginning of each walking regimen, do a five minute warm-up routine. You are about to start on a 20 minute walk program.
On days you are walking briskly, you should start gradually building your pace over four or five minutes, allowing your heart-beat to rise slowly into your target training zone. Walk with the longest stride that is comfortable. As your speed increases, your stride will lengthen and so will the distance that you cover. If you feel that you are straining, then reduce the pace until you feel comfortable again.
Do the cool down exercises after your 20 minute walk.
WEEK 2
This week walk 6 days with only 2 days at leisure speed. Gradually increase your time from 20 to 30 minutes each day. Make sure that you increase the time you walk before you increase your pace. Get used to walking for longer before pushing yourself harder in your target heart rate zone.
At the end of the week you should be able to walk comfortably for 30 minutes at a brisk, aerobic level.
Do not forget your warm-up and cool-down regimens.
WEEK 3
By now, you should be beginning to feel the real benefits of fitness walking. You are not only burning calories but your heart and lungs would alsobe benefiting from your increased aerobic activity.
This week you should gradually increase your walking time from 30 to 45 minutes. Limit the leisure walks to two days and rest day to one.
Again, make sure that you increase the time you walk before increasing your pace. This way you will find it easy to build on the previous day without overdoing it and getting injured in the process.
WEEK 4
By the end of this week you shall be on your way to becoming an active walker for the rest of your life.
This week walk at a brisk pace for five days and at moderate pace on one day. Keep a days rest in the middle of the week.
Do not forget your warm-up and cool-down regimens.
Tips
Do not stress yourself. If you can't talk while you walk - you're going too fast! Slow Down.
Maintain a walking diary in which you might want to record detailed information about your walks and any personal information along the way. You might want to record how you felt and any special thoughts you had, and so on. This way you can track your progress and see the program working for you
Do not forget to warm-up before and cool-down after your walks.
WEEK 1
Walk 6 days this week for 20 minutes daily alternating the days of brisk walk and leisure walk. Rest on the 7 th day.
At the beginning of each walking regimen, do a five minute warm-up routine. You are about to start on a 20 minute walk program.
On days you are walking briskly, you should start gradually building your pace over four or five minutes, allowing your heart-beat to rise slowly into your target training zone. Walk with the longest stride that is comfortable. As your speed increases, your stride will lengthen and so will the distance that you cover. If you feel that you are straining, then reduce the pace until you feel comfortable again.
Do the cool down exercises after your 20 minute walk.
WEEK 2
This week walk 6 days with only 2 days at leisure speed. Gradually increase your time from 20 to 30 minutes each day. Make sure that you increase the time you walk before you increase your pace. Get used to walking for longer before pushing yourself harder in your target heart rate zone.
At the end of the week you should be able to walk comfortably for 30 minutes at a brisk, aerobic level.
Do not forget your warm-up and cool-down regimens.
WEEK 3
By now, you should be beginning to feel the real benefits of fitness walking. You are not only burning calories but your heart and lungs would alsobe benefiting from your increased aerobic activity.
This week you should gradually increase your walking time from 30 to 45 minutes. Limit the leisure walks to two days and rest day to one.
Again, make sure that you increase the time you walk before increasing your pace. This way you will find it easy to build on the previous day without overdoing it and getting injured in the process.
WEEK 4
By the end of this week you shall be on your way to becoming an active walker for the rest of your life.
This week walk at a brisk pace for five days and at moderate pace on one day. Keep a days rest in the middle of the week.
Do not forget your warm-up and cool-down regimens.
Tips
Do not stress yourself. If you can't talk while you walk - you're going too fast! Slow Down.
Maintain a walking diary in which you might want to record detailed information about your walks and any personal information along the way. You might want to record how you felt and any special thoughts you had, and so on. This way you can track your progress and see the program working for you
Do not forget to warm-up before and cool-down after your walks.
The Pros and Cons of Water Aerobics
Water aerobics is one of the most interesting and effective ways of getting fit. Water has several properties that make this aquatic exercise both safe and enjoyable than those performed on land. However, as with any other form of exercise, this too has it share of advantages and disadvantages. Check them out before you actually take the plunge:
Advantages
Provides buoyancy and support: Water provides both buoyancy and support to your body. You are saved of all the jarring and pounding of joints, muscles and bones when in water. In fact, water aerobics provide relief from many types of pains and injuries.
Good for all ages: Water aerobics are good for all ages and sex. Water aerobics can be part of a rehabilitation programme for those who suffer from injuries and pain. It is particularly good for elderly people.
Fitness tool: Water is a good fitness tool as it provides more resistance than air, making you work harder. This eventually results in better muscle tone and endurance.
Calorie burner: Water aerobics are of great help if you want to get rid of that extra mass from your body. It is a good calorie burner and burns more calories than similar land-based activities because of water resistance. On an average you can burn 450-700 calories during one hour of aerobic activity.
Enhances flexibility: Water exercise can improve flexibility without causing undo pressure to joints (since the effect of gravity is less in water). You can move your joints more widely in water and this increases your flexibility in the long-term.
A Cool, cool experience: Exercising in water is more comfortable and cooler than land based exercises. While you exercise, water continuously cools your body.
Disadvantages
Precautions
Advantages
Provides buoyancy and support: Water provides both buoyancy and support to your body. You are saved of all the jarring and pounding of joints, muscles and bones when in water. In fact, water aerobics provide relief from many types of pains and injuries.
Good for all ages: Water aerobics are good for all ages and sex. Water aerobics can be part of a rehabilitation programme for those who suffer from injuries and pain. It is particularly good for elderly people.
Fitness tool: Water is a good fitness tool as it provides more resistance than air, making you work harder. This eventually results in better muscle tone and endurance.
Calorie burner: Water aerobics are of great help if you want to get rid of that extra mass from your body. It is a good calorie burner and burns more calories than similar land-based activities because of water resistance. On an average you can burn 450-700 calories during one hour of aerobic activity.
Enhances flexibility: Water exercise can improve flexibility without causing undo pressure to joints (since the effect of gravity is less in water). You can move your joints more widely in water and this increases your flexibility in the long-term.
A Cool, cool experience: Exercising in water is more comfortable and cooler than land based exercises. While you exercise, water continuously cools your body.
Disadvantages
- Access to a pool is a must as water aerobics cannot be done just anywhere.
- You need a good instructor to derive maximum advantage from a water aerobics program.
- Drain on resources as you may have to become a member of some club.
Precautions
- Always consult your doctor before starting an exercise program.
- Never swim or exercise in the water alone. Even the most experienced swimmer can encounter an in-water emergency that requires the assistance of another individual.
- Know and confirm the depth of the water before jumping into it. Remember, jumping into the shallow water can cause severe injuries. Take all precaution before setting out into the water.
- Consult a doctor immediately in case of any injury and follow all precautions and medications for a quick recovery.
Walking a way of life
Did you know that walking uses the large muscle groups in your legs and arms in a steady rhythmic pattern? No wonder it is recommended for not just fitness, but walking for total health, and is the cornerstone of a total approach to personal fitness. Walking is one exercise that offer multiple advantages at a minimum cost and effort.
A) It's Easy, Simple And Safe
Walking is suitable for just about everybody. And it's a totally natural activity which can be enjoyed by the young and the old, in fact, even those recovering from an illness. It can be done almost anywhere, at any time, and requires no special training or skills. Any park or open space is good to walk in. Also, walking is the safest form of aerobic exercise as it puts very little less pressure on your bones.
B) It's Inexpensive
All you need is a pair of comfortable, well-cushioned walking shoes that offer a good heel and arch support. There is no need to invest in expensive designer fashion wear, special sports gear, equipments, clubs and gyms etc. Walking is easily affordable by the whole family.
C) It is Aerobic
Fitness walking gives you all the aerobic fitness benefits of jogging, cycling, swimming, rowing and dance aerobics but without the injuries or the 'burn-out'. It is moderate, rhythmic and the easiest of them all. You will find it increases your total oxygen consumption and capacity.
D) Ideal For Weight Management
Walking will help you get back to your ideal weight . When you walk aerobically, your BMR (basal metabolic rate) speeds up, increasing the heart and respiratory rates. The increase in oxygen and the increased BMR burn off excess calories and keep them off forever. On an average, you will burn off around 200 calories for every 30 minutes of walking. And walking up an incline or over rough ground can burn off up to 50 per cent more than on an even surface.
E) Improves Muscle Tone
Walking improves both muscle tone and strength and also strengthens your hips, thighs, stomach and buttocks. It can help you shape up all flabby areas.
F) A Stress Reliever
Walking is a universal stress reliever. It energises you, relaxes you and makes you feel good about yourself. It can help build your endurance level, help you beat depression and sleep better. Fitness walking is the best and cheapest technique for stress management.
G) It's a Positive Addiction
The more you walk, the more you will want to. Walking can easily become a lifelong habit and it is the easiest form of exercise to keep up for a lifetime.
H) Helps prevent disease
Walking can also help relieve back pain, cholesterol, heart disease, respiration problems, cardiac rehabilitation, premenstrual syndrome, arthritis, varicose veins, hypertension, smoking and is recommended for pregnant women. It is, quite simply, one of the best forms of exercise available, with far-reaching benefits which go far beyond the normal expectations of a standard fitness programme.
A) It's Easy, Simple And Safe
Walking is suitable for just about everybody. And it's a totally natural activity which can be enjoyed by the young and the old, in fact, even those recovering from an illness. It can be done almost anywhere, at any time, and requires no special training or skills. Any park or open space is good to walk in. Also, walking is the safest form of aerobic exercise as it puts very little less pressure on your bones.
B) It's Inexpensive
All you need is a pair of comfortable, well-cushioned walking shoes that offer a good heel and arch support. There is no need to invest in expensive designer fashion wear, special sports gear, equipments, clubs and gyms etc. Walking is easily affordable by the whole family.
C) It is Aerobic
Fitness walking gives you all the aerobic fitness benefits of jogging, cycling, swimming, rowing and dance aerobics but without the injuries or the 'burn-out'. It is moderate, rhythmic and the easiest of them all. You will find it increases your total oxygen consumption and capacity.
D) Ideal For Weight Management
Walking will help you get back to your ideal weight . When you walk aerobically, your BMR (basal metabolic rate) speeds up, increasing the heart and respiratory rates. The increase in oxygen and the increased BMR burn off excess calories and keep them off forever. On an average, you will burn off around 200 calories for every 30 minutes of walking. And walking up an incline or over rough ground can burn off up to 50 per cent more than on an even surface.
E) Improves Muscle Tone
Walking improves both muscle tone and strength and also strengthens your hips, thighs, stomach and buttocks. It can help you shape up all flabby areas.
F) A Stress Reliever
Walking is a universal stress reliever. It energises you, relaxes you and makes you feel good about yourself. It can help build your endurance level, help you beat depression and sleep better. Fitness walking is the best and cheapest technique for stress management.
G) It's a Positive Addiction
The more you walk, the more you will want to. Walking can easily become a lifelong habit and it is the easiest form of exercise to keep up for a lifetime.
H) Helps prevent disease
Walking can also help relieve back pain, cholesterol, heart disease, respiration problems, cardiac rehabilitation, premenstrual syndrome, arthritis, varicose veins, hypertension, smoking and is recommended for pregnant women. It is, quite simply, one of the best forms of exercise available, with far-reaching benefits which go far beyond the normal expectations of a standard fitness programme.
Sunday, February 25, 2007
Obesity: A Chronic Disease
One out of three men and women in the United States weighs more than 20% above his or her ideal weight. This suggests we need to take on a new approach in the treatment of obesity.
We already spend more than $70 billion per year in health care costs of obesity related diseases. Unhealthy diet and lack of activity are listed as the second leading cause of death in the United States.
While common misperceptions, quick fix remedies and the overall lack of nutritionally educated population exist, obesity is now recognized as a multifactorial disease. This insidious disease brings treatment considerations to multiple levels of intervention. With this in mind, it is necessary to take into account for optimal treatment, the co morbidities and behavioral patterns of the individual. When offering an individual treatment, education, support and ongoing intervention, which would include periodic assessment is necessary and more effective than a single intervention.
Weight cycling (the lose and gain and lose and gain syndrome) is at an all time high.
Long ago, Bariatric Physicians (docs who specialize in weight loss) and clinics across the country were billing our then private insurances for the treatment of obesity in a round about way. They were using the diseases their patients had as a result of being overweight as the diagnosis for treatment and collecting lots of money. Along the way with changes in our healthcare system, and the rise in HMOs caused the red flag to go up and medical insurance companies to put a halt to this mode of secondary treatment.
In fact, instead our insurance companies have made it possible for our grossly obese population (grossly is a medical term used for patients who are 100 pounds or more overweight) to have gastric reduction surgery for weight loss. Leading many people who are teetering on the verge of 60-80+ pounds overweight to start thinking in gaining more weight so they can have the surgery and have their insurance pay for it!
Studies have shown that even a 10% reduction in weight can significantly improve obesity related diseases, such as, diabetes, hypertension, heart disease to name a few and decrease the percentage of risk for heart attack, stroke, kidney disease and cancer. Yes, cancer! Many studies have been performed; the likelihood of cancer increases as weight increases. Point taken.
So what does multifactorial mean in relation to obesity? It means that long gone are the days where your GP (general practitioner, family doctor) says, "Gee Mr./Mrs. Smith your blood pressure is up and your blood sugar is teetering on the verge of diabetes, here is a 1,200-1,400 calorie ADA (American Diabetes Association) diet, you need to drop a few pounds. See you in six months" I know you have the willpower to do it, end of story.
Now, you don't even get to see a doctor, nine out of 10 times. You get to see the NP (nurse practitioner) or PA (the physician's assistant). Although they do recommend a reduction of weight, now they are realizing that a piece of paper that has 1,400 calories of food on it, won't cut it on it's own. We all know it isn't willpower that will make us or keep us healthy and lean.
We are a food-oriented culture; think about it. A friend calls and wants to visit with you, you make plans for dinner or lunch, someone gets married you eat, someone gets a promotion, you eat, someone gets fired you eat, someone is going to be born (baby shower) you eat, someone dies, you eat, happy or sad, you eat, get the picture? That is only one of our many mountains to climb.
Another trigger for us, would be a Pavlovian stimuli, people, places, things, get our salivary glands and our taste buds working overtime. When I go to Disneyland I always want to eat that wonderful Dole pineapple at the Tikki room.
Some people are affected by emotional eating. They eat when they aren't feeling "good" about themselves or a situation. This can also fall into the habit category. When we were younger and got hurt there was usually an adult around to wipe away the tears and offer consolation with a cookie or a piece of candy.
This can even be a problem when we are experiencing cold of flu symptoms, we want to give our bodies, "feel good food" and lots of it. I can't begin to count the number of clients I counseled who would deviate from their intended path toward their healthy goal weight, that would allow themselves "sinful" foods, and then say, "well, I wasn't feeling well, and I needed to eat that devil's food cake to make me feel better. I didn't think my body would tolerate any other food."
Fear plays a prominent role in weight loss and maintenance. We need to really sit and think about what we believe is our benefit to failure. Why it is that our attempts at weight loss and a healthier lifestyle have failed in the past. If I get to my lean or goal weight, now I have no place to put the blame.
For example, "I didn't get that job or promotion because I am overweight," "my relationship with my boyfriend/girlfriend isn't working out because I am overweight," we take away the excuse for not having or being what we "dream" of; we have a scapegoat, our weight.
Another consideration would be our loved ones. They tend to sabotage our progress, due to fear as well, "will she still love me if she is thin," how will he behave," "will they treat me differently" "he is only losing weight so that he can find someone else and leave me," etc …
Last but by far not least are those %*#! cravings we all have from time to time. Cravings are triggers, we already talked about some of these, people, places, emotions and of course events. There also is a physiological craving, this is when the body is lacking in some nutrient and your brain sends messages to you to eat some particular food that has the nutrients the body is lacking. In other words, yes, it is important to take your nutritional supplements and your vitamins and minerals (chelated is best) to keep those particular controllable cravings at bay.
Overall, the need for weight loss has its aesthetic benefits, but our health should be the No. 1 concern.
We already spend more than $70 billion per year in health care costs of obesity related diseases. Unhealthy diet and lack of activity are listed as the second leading cause of death in the United States.
While common misperceptions, quick fix remedies and the overall lack of nutritionally educated population exist, obesity is now recognized as a multifactorial disease. This insidious disease brings treatment considerations to multiple levels of intervention. With this in mind, it is necessary to take into account for optimal treatment, the co morbidities and behavioral patterns of the individual. When offering an individual treatment, education, support and ongoing intervention, which would include periodic assessment is necessary and more effective than a single intervention.
Weight cycling (the lose and gain and lose and gain syndrome) is at an all time high.
Long ago, Bariatric Physicians (docs who specialize in weight loss) and clinics across the country were billing our then private insurances for the treatment of obesity in a round about way. They were using the diseases their patients had as a result of being overweight as the diagnosis for treatment and collecting lots of money. Along the way with changes in our healthcare system, and the rise in HMOs caused the red flag to go up and medical insurance companies to put a halt to this mode of secondary treatment.
In fact, instead our insurance companies have made it possible for our grossly obese population (grossly is a medical term used for patients who are 100 pounds or more overweight) to have gastric reduction surgery for weight loss. Leading many people who are teetering on the verge of 60-80+ pounds overweight to start thinking in gaining more weight so they can have the surgery and have their insurance pay for it!
Studies have shown that even a 10% reduction in weight can significantly improve obesity related diseases, such as, diabetes, hypertension, heart disease to name a few and decrease the percentage of risk for heart attack, stroke, kidney disease and cancer. Yes, cancer! Many studies have been performed; the likelihood of cancer increases as weight increases. Point taken.
So what does multifactorial mean in relation to obesity? It means that long gone are the days where your GP (general practitioner, family doctor) says, "Gee Mr./Mrs. Smith your blood pressure is up and your blood sugar is teetering on the verge of diabetes, here is a 1,200-1,400 calorie ADA (American Diabetes Association) diet, you need to drop a few pounds. See you in six months" I know you have the willpower to do it, end of story.
Now, you don't even get to see a doctor, nine out of 10 times. You get to see the NP (nurse practitioner) or PA (the physician's assistant). Although they do recommend a reduction of weight, now they are realizing that a piece of paper that has 1,400 calories of food on it, won't cut it on it's own. We all know it isn't willpower that will make us or keep us healthy and lean.
We are a food-oriented culture; think about it. A friend calls and wants to visit with you, you make plans for dinner or lunch, someone gets married you eat, someone gets a promotion, you eat, someone gets fired you eat, someone is going to be born (baby shower) you eat, someone dies, you eat, happy or sad, you eat, get the picture? That is only one of our many mountains to climb.
Another trigger for us, would be a Pavlovian stimuli, people, places, things, get our salivary glands and our taste buds working overtime. When I go to Disneyland I always want to eat that wonderful Dole pineapple at the Tikki room.
Some people are affected by emotional eating. They eat when they aren't feeling "good" about themselves or a situation. This can also fall into the habit category. When we were younger and got hurt there was usually an adult around to wipe away the tears and offer consolation with a cookie or a piece of candy.
This can even be a problem when we are experiencing cold of flu symptoms, we want to give our bodies, "feel good food" and lots of it. I can't begin to count the number of clients I counseled who would deviate from their intended path toward their healthy goal weight, that would allow themselves "sinful" foods, and then say, "well, I wasn't feeling well, and I needed to eat that devil's food cake to make me feel better. I didn't think my body would tolerate any other food."
Fear plays a prominent role in weight loss and maintenance. We need to really sit and think about what we believe is our benefit to failure. Why it is that our attempts at weight loss and a healthier lifestyle have failed in the past. If I get to my lean or goal weight, now I have no place to put the blame.
For example, "I didn't get that job or promotion because I am overweight," "my relationship with my boyfriend/girlfriend isn't working out because I am overweight," we take away the excuse for not having or being what we "dream" of; we have a scapegoat, our weight.
Another consideration would be our loved ones. They tend to sabotage our progress, due to fear as well, "will she still love me if she is thin," how will he behave," "will they treat me differently" "he is only losing weight so that he can find someone else and leave me," etc …
Last but by far not least are those %*#! cravings we all have from time to time. Cravings are triggers, we already talked about some of these, people, places, emotions and of course events. There also is a physiological craving, this is when the body is lacking in some nutrient and your brain sends messages to you to eat some particular food that has the nutrients the body is lacking. In other words, yes, it is important to take your nutritional supplements and your vitamins and minerals (chelated is best) to keep those particular controllable cravings at bay.
Overall, the need for weight loss has its aesthetic benefits, but our health should be the No. 1 concern.
Thursday, February 8, 2007
Exercising After Illness
Along with the change of seasons comes changes in your health sometimes triggered by seasonal allergies. These bouts with illness can interrupt your daily exercise routine raising the question of when you should return to exercise after being ill.
The main concern with upper-respiratory illnesses such as the common cold, strep throat, sinusitis and inner ear infection, is fever. When you have a fever, the red blood cells in your body are unable to carry the usual amount of oxygen, therefore, placing an extra burden on your heart to pump oxygen to your body's muscles and major organs where it's needed. Your heart rate can increase approximately 10 beats per minute for every degree of fever you have.
Lower-respiratory illnesses, which include bronchitis and pneumonia, make it difficult for oxygen to be transported from the lungs to the red blood cells. This, once again, places more demand on the heart to pump faster in order to get oxygen carrying blood through your body.
So, if you have any of these illnesses you should be fever free and completely recovered of the illness before you return to exercising. Follow these simple guidlelines and it won't be long until you're back into your regular routine.
The main concern with upper-respiratory illnesses such as the common cold, strep throat, sinusitis and inner ear infection, is fever. When you have a fever, the red blood cells in your body are unable to carry the usual amount of oxygen, therefore, placing an extra burden on your heart to pump oxygen to your body's muscles and major organs where it's needed. Your heart rate can increase approximately 10 beats per minute for every degree of fever you have.
Lower-respiratory illnesses, which include bronchitis and pneumonia, make it difficult for oxygen to be transported from the lungs to the red blood cells. This, once again, places more demand on the heart to pump faster in order to get oxygen carrying blood through your body.
So, if you have any of these illnesses you should be fever free and completely recovered of the illness before you return to exercising. Follow these simple guidlelines and it won't be long until you're back into your regular routine.
Tuesday, January 30, 2007
Cold Weather Exercise
There are two main concerns about cold weather exercise. The first is whether to do it at all. The second is what to wear when you do. Sometimes the weather is just too rotten for outside exercise. This is when you want to have an indoor option.
A gym membership can solve the problem, if you can get to the gym. You may want to have some equipment at home. Treadmills, exercise bikes and stair climbers, among other pieces of cardio equipment, fit the bill, but sometimes even a couple flights of stairs or a jump rope can do it for you. A weight bench and some dumbbells are sufficient for strength training. It's a good idea to have some cross-country skis if you live in snow territory, for transportation as well as exercise. Snowshoes may be even a better idea, if you don't consider breaking trail in wet snow with your cross-country skis to be fun.
So you decide you want to exercise outdoors in the cold. The most important thing to consider, besides the weather report, is what clothing you will need for the whole time you are out. This means dressing in layers. There's no good evidence for acclimatization to the cold, so you have to dress for it whether you're a resident or a visitor. If you're comfortable at the start of a run, you will be too warm when you get into it. Wear an outer layer you can leave somewhere and pick up later or put into a backpack. If you're cross-country skiing, you will warm up, but when you stop to rest or eat, you will cool off quickly. Have a windbreaker you can take on and off. If you sweat too much in cold weather, you will end up getting chilled, as the sweat can't evaporate properly. The effort part of downhill skiing usually doesn't last long enough to generate much heat, but the weather can change, so you need some layers for a downhill day too. Larger people retain heat better, and smaller people and children are more susceptible to cold injury. If the weather changes too drastically, you may need to pack it in for the day. Frostbite can sneak up on you and so can hypothermia.
Remember, too, that you have to drink water or sports drinks when working out in cold weather. Heat loss isn't as dramatic as it is in hot weather, but you still lose fluid while exercising and dehydration can result. Don't go too long without eating. You need to have enough energy to keep yourself warm. Plan ahead and you can keep fit no matter the weather.
A gym membership can solve the problem, if you can get to the gym. You may want to have some equipment at home. Treadmills, exercise bikes and stair climbers, among other pieces of cardio equipment, fit the bill, but sometimes even a couple flights of stairs or a jump rope can do it for you. A weight bench and some dumbbells are sufficient for strength training. It's a good idea to have some cross-country skis if you live in snow territory, for transportation as well as exercise. Snowshoes may be even a better idea, if you don't consider breaking trail in wet snow with your cross-country skis to be fun.
So you decide you want to exercise outdoors in the cold. The most important thing to consider, besides the weather report, is what clothing you will need for the whole time you are out. This means dressing in layers. There's no good evidence for acclimatization to the cold, so you have to dress for it whether you're a resident or a visitor. If you're comfortable at the start of a run, you will be too warm when you get into it. Wear an outer layer you can leave somewhere and pick up later or put into a backpack. If you're cross-country skiing, you will warm up, but when you stop to rest or eat, you will cool off quickly. Have a windbreaker you can take on and off. If you sweat too much in cold weather, you will end up getting chilled, as the sweat can't evaporate properly. The effort part of downhill skiing usually doesn't last long enough to generate much heat, but the weather can change, so you need some layers for a downhill day too. Larger people retain heat better, and smaller people and children are more susceptible to cold injury. If the weather changes too drastically, you may need to pack it in for the day. Frostbite can sneak up on you and so can hypothermia.
Remember, too, that you have to drink water or sports drinks when working out in cold weather. Heat loss isn't as dramatic as it is in hot weather, but you still lose fluid while exercising and dehydration can result. Don't go too long without eating. You need to have enough energy to keep yourself warm. Plan ahead and you can keep fit no matter the weather.
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