|
|
With winter on the doorstep, fitness expert Cherilee Garofano encourages us to take advantage of this perfect outdoor playground for fitness and fun. |
The physical movements of winter sports support cardiovascular health while also burning calories. Being outdoors also boosts your body’s ability to manufacture important Vitamin D, even if only your face and hands are exposed on an
overcast day. A recent University of Toronto study found that the lower the blood level of Vitamin D, the higher the risk of depression, cancer, diabetes and osteoporosis. For the sake of your health this winter, take your workout outside and play.
Warming up – a must
Physical challenges associated with outdoor winter activities make it imperative to warm up before you begin, to help blood vessels dilate and prevent muscle injury. Do light aerobic activity that moves your entire body like jogging or brisk walking for 5 to 10 minutes; or moving stretches that target tight areas such as lunges to open up the hips. Choose stretches based on |
|
the movements of the sport. For example, if you’re going to ice skate, warm up by stepping side to side in a skating fashion.
Post-workout
It’s always a good idea to use static stretching of the body’s most used and tightest muscles for 30 seconds minimum. Stretches that relax the quads, hamstrings, low back and the hip flexors will be most important.
The prescription: exercise
Aim for at least 30 minutes of physical activity most days of the week. To achieve a workout, engage in these winter sports for a minimum of 30 minutes of ‘out of breath’ activity, or a six or seven out of ten on the perceived exertion scale. Although your sport is fun, don’t overdo it. Ease into activity to minimize risk of injury: don’t work too hard or stay out too long. Gauge how your body feels, especially if doing a new activity. Expect new muscles to be sore. |
The sports
In order of highest calories burned, based on one hour of activity for a typical 150 lb (68 kg) female. Calorie expenditure will be more for heavier weights, as is the case for most males.
Snowshoeing
Burns: up to 572 calories an hour
Targets: thighs, hamstrings, glutes, calves, arms and abs
New carbon fibre and titanium snowshoes are lighter and more shock-absorbent – making trail-blazing through ravines, beaches or woods a blast. Snowshoeing can replace running and is much gentler on the joints, allowing freedom of movement through snow-covered paths. Layered clothing is necessary to wick away moisture caused by sweating.
Turn it up a notch: Increase upper body movement with ski poles to burn more calories.
Cross country skiing
Burns: 572 calories an hour
Targets: shoulders, arms, thighs, glutes and abs
This exercise is tied for first place as the biggest calorie blaster of all time because it requires the entire body to produce movement, coupled with added resistance of the snow. Equipment: boots, skis and poles and, like snowshoeing, layered clothing is essential.
Turn it up a notch: Increase speed and raise your arms to shoulder height while skiing.
Hockey
Burns: 560 calories an hour
Targets: shoulders, arms, thighs, glutes and abs
Our national pastime can really score burned calories when you get a good game going. Gather friends and family or join a league for some good-natured competition. Skates, hockey stick, a puck and protective equipment including helmet and mouth guard are important.
Turn it up a notch: Play pick-up or participate in an organised competitive league.
|
|
Tobogganing
Burns: 500 calories an hour
Targets: whole body, especially glutes and quads
This downhill thrill we enjoyed as kids (and with our kids!) can burn as much as 500 calories an hour. Along with a racing heart rate from the exhilaration of flying on snow, lugging the toboggan to the top of the hill provides most of the exercise.
Turn it up a notch: Don’t break between rides. Do 10 repeats in a row, running back up.
Ice skating
Burns: 425 calories an hour
Targets: glutes, hamstrings, ankle stability and strength, calves
Find a rink outdoors to get your Vitamin D fix. Wear layered clothing and strap on a pair of figure or hockey skates. Skating laps even at a moderate speed provides good cardiovascular and strength benefit when you maintain a steady, continuous pace.
Turn it up a notch: Think more speed skating than recreational.
With the many winter activities to choose from and a whole season to play, set goals to experience a new sport each month. A visit to a second hand store will outfit you and your family with little investment. Enjoy the snow while it’s here and you’ll be in terrific shape come the spring! H&L
Cherilee Garofano B.A., C.P.T., C.N.P., R.N.C.P. of Envision Wellness, a corporate and in-home holistic nutrition and training company.
2276 Queen St. E: 416-200-1501; or visit www.envisionwellness.ca
All clothing, snowshoeing and cross-country equipment provided by Skiis & Biikes.
Photos taken at Skiis & Biikes, Mississauga, ON, www.skiisandbiikes.ca
Hockey and skating equipment provided by National Sports, Mississauga, ON, www.nationalsports.com
|
|
Winter exercise outdoors
• Staying indoors in winter can make us feel cooped up. Exercising outside provides a change of scenery and fresh air
• It’s budget friendly
• Cross-training for the other seasons: doing these winter sports allows the body to do different movement patterns than it’s been doing during the warm months. There’s also less risk of injury and over-developed muscles
|
|
• Exercise as a family: good bonding and lots of laughs
• You can burn plenty of calories. Remember, it's the frequency, intensity and time you put into the activities that makes the difference. |
|
|
Send To Friend
Print
