Friends and Fitness Enthusiasts,
As my mother so kindly reminded me, breathe in through your nose when it's cold outside.
If you've ever seen a human skull, you know that the nose part is a little complex. That's because your nasal cavity has lots of compartments in which your body can heat up and moisturize the air you breathe before it hits your lungs. Our lungs are sensitive organs so we shouldn't exacerbate them with cold air, smoking, or smoking in the cold.
When working out in the cold, I would say this is the only time when you probably shouldn't breathe through your noise since you are breathing rapidly and you're wearing a balaclava or some other mouth cover anyway (right? of course right.)
In health,
Lauren
Showing posts with label winter. Show all posts
Showing posts with label winter. Show all posts
Wednesday, January 26, 2011
Tuesday, January 25, 2011
189/365 Ice Scraping is a Two-fer Exercise
Friends and Fitness Enthusiasts,
Scraping ice off your car is just an excuse to get a shoulder girdle and a shoulder joint work out; at least that's how I'm going to think about it now.
A couple different muscles are involved when you scrape ice off your windshield. Your shoulder retracts to increase the area that you can scrape and protracts to scrape it. Your shoulder is also abducting to reach up to the windshield and horizontally adducting to scrape. Basically, scraping ice works lots of muscles in your shoulder girdle and joint.
To mimic this at the gym, you can use a cable while standing upright. Wait Lauren, isn't this like a bench press move? Yes, but, you are still working your shoulder because your pectoralis muscles are shoulder joint and girdle muscles! Neat!
In health,
Lauren
Scraping ice off your car is just an excuse to get a shoulder girdle and a shoulder joint work out; at least that's how I'm going to think about it now.
A couple different muscles are involved when you scrape ice off your windshield. Your shoulder retracts to increase the area that you can scrape and protracts to scrape it. Your shoulder is also abducting to reach up to the windshield and horizontally adducting to scrape. Basically, scraping ice works lots of muscles in your shoulder girdle and joint.
To mimic this at the gym, you can use a cable while standing upright. Wait Lauren, isn't this like a bench press move? Yes, but, you are still working your shoulder because your pectoralis muscles are shoulder joint and girdle muscles! Neat!
In health,
Lauren
Wednesday, January 12, 2011
176/365 Shovel and Flow
Friends and Fitness Enthusiasts,
Oh snow, get your shovels ready, it's about to go down!
Old Man Winter is coming to a town near you if he hasn't hit already. You can get a serious workout while you clear your driveway; you can also get very hurt if you shovel incorrectly. Here are some tips:
- Bend with your knees: Keep your back straight as you squat down. When you stand back up to dump your snow, power up through your legs
- Twist from the hips. As with throwing a punch, twist with your hips. If you only twist from your shoulders, you'll most likely wrench your lower back; it's all connected folks.
- Use gravity to dig your shovel into the snow. You're already doing a lot of work, you don't need to exert more. Plus, if you actively dig your shovel, you will probably lose your form of bending the knees to get your shovel down there.
- Dump the snow off your shovel by tossing it not by twisting your wrists. Snow is heavy and your supinators and pronators can only do so much. If you're not trained, you might hurt yourself.
- Don't forget to breathe and rehydrate. Remember your balaclava to protect your lungs from the harsh cold. Drink water!
Shoveling is a physical activity where correct form is key. Show Old Man Winter that he's got nothing on you.
In health,
Lauren
Oh snow, get your shovels ready, it's about to go down!
Old Man Winter is coming to a town near you if he hasn't hit already. You can get a serious workout while you clear your driveway; you can also get very hurt if you shovel incorrectly. Here are some tips:
- Bend with your knees: Keep your back straight as you squat down. When you stand back up to dump your snow, power up through your legs
- Twist from the hips. As with throwing a punch, twist with your hips. If you only twist from your shoulders, you'll most likely wrench your lower back; it's all connected folks.
- Use gravity to dig your shovel into the snow. You're already doing a lot of work, you don't need to exert more. Plus, if you actively dig your shovel, you will probably lose your form of bending the knees to get your shovel down there.
- Dump the snow off your shovel by tossing it not by twisting your wrists. Snow is heavy and your supinators and pronators can only do so much. If you're not trained, you might hurt yourself.
- Don't forget to breathe and rehydrate. Remember your balaclava to protect your lungs from the harsh cold. Drink water!
Shoveling is a physical activity where correct form is key. Show Old Man Winter that he's got nothing on you.
In health,
Lauren
Monday, January 10, 2011
174/365 Winter Sports
Friends and Fitness Enthusiasts,
As some of you may know, I will be relocating within this month to Massachusetts for a job working as a Health and Wellness Coach. What does this mean? Clam chowder, the Patriots, Boston, tea parties, and SKIING!!
I have been skiing with my family since I was a kid. There is nothing like carving down a mountain of fresh, powdery snow. Skiing is definitely easier to pick up than snowboarding though I suggest that if you want to snowboard, don't learn how to ski first. Most winter sport resorts offer lessons and a nice variety of beginner slopes on which to practice. Both sports will work your legs, core, and concentration. When you take a break, be sure to drink plenty of water. You won't realize that you've perspired since the air is dry on the mountain top. Water will never have tasted so good.
As far as gear goes, be sure to wear a wicking layer closet to your skin then several warm layers on top. Long underwear, Kozy Tech Tights from lululemon, and other warm tights will keep you warm underneath your waterproof pants. Of course you should also wear goggles, a jacket, thick wicking songs, a balaclava or other mouth/nasal cover, and gloves.
Skiing and snowboarding can come to be an expensive hobby. If you start to really get into the sport, I think your priority is good winter gear to stay warm while you shoop down the mountain then getting the boots and board/skis. Skiing, how I've missed you! There is no thrill like it. Also, always be safe; don't be a reckless, stay in control.
In health,
Lauren
As some of you may know, I will be relocating within this month to Massachusetts for a job working as a Health and Wellness Coach. What does this mean? Clam chowder, the Patriots, Boston, tea parties, and SKIING!!
I have been skiing with my family since I was a kid. There is nothing like carving down a mountain of fresh, powdery snow. Skiing is definitely easier to pick up than snowboarding though I suggest that if you want to snowboard, don't learn how to ski first. Most winter sport resorts offer lessons and a nice variety of beginner slopes on which to practice. Both sports will work your legs, core, and concentration. When you take a break, be sure to drink plenty of water. You won't realize that you've perspired since the air is dry on the mountain top. Water will never have tasted so good.
As far as gear goes, be sure to wear a wicking layer closet to your skin then several warm layers on top. Long underwear, Kozy Tech Tights from lululemon, and other warm tights will keep you warm underneath your waterproof pants. Of course you should also wear goggles, a jacket, thick wicking songs, a balaclava or other mouth/nasal cover, and gloves.
Skiing and snowboarding can come to be an expensive hobby. If you start to really get into the sport, I think your priority is good winter gear to stay warm while you shoop down the mountain then getting the boots and board/skis. Skiing, how I've missed you! There is no thrill like it. Also, always be safe; don't be a reckless, stay in control.
In health,
Lauren
Thursday, December 16, 2010
149/365 There's Snow Excuse to be Inactive
Friends and Fitness Enthusiasts,
Today was the first real snow back home! On a snowy day like this where it's nice and toasty inside, I know it is tempting to spend the whole day cozy on the couch. Unfortunately we simply cannot. There must be balance in our lives among sleeping, eating, and exercising (or what my grandmother refers to as sweating).
If you don't have any exercise equipment at home or don't want to traverse the roads to get to a gym, there are plenty of activities you can do in the snow just outside your door. You can shovel the driveway for your parents while they are at work, go for a run with your puppy, go for a walk to the store, throw snowballs at your cousin, build an igloo, go skiing, and more.
It just takes an hour of play to satisfy your activity recommendations for the day. So bundle up, go out there, and have fun.
In health,
Lauren
Today was the first real snow back home! On a snowy day like this where it's nice and toasty inside, I know it is tempting to spend the whole day cozy on the couch. Unfortunately we simply cannot. There must be balance in our lives among sleeping, eating, and exercising (or what my grandmother refers to as sweating).
If you don't have any exercise equipment at home or don't want to traverse the roads to get to a gym, there are plenty of activities you can do in the snow just outside your door. You can shovel the driveway for your parents while they are at work, go for a run with your puppy, go for a walk to the store, throw snowballs at your cousin, build an igloo, go skiing, and more.
It just takes an hour of play to satisfy your activity recommendations for the day. So bundle up, go out there, and have fun.
In health,
Lauren
Tuesday, December 14, 2010
147/365 More on Cold Weather Running
Friends and Fitness Enthusiasts,
This morning my cousin Jasper and I went running outside and boy was it frigid. The temperature is only going to drop more as we get deeper into winter. Here are more things to keep in mind when you run outside.
Temperature: It's best not to go running when it is below 0F or wind chill is below -20F. Wind chill can also play a role in the insulation of your clothing.
Your Lungs: Cold air can cause bronchitis. To prevent this while running, wear a balaclava or neck gaiter over your mouth so that you can create warm, humid air to breathe. Also be aware that if you don't take these precautions, cold air can trigger asthma attacks or chest pain.
Other Gear: Wear a hat! We all know that lots of our body heat leaves through our heads. It will also help keep you from getting a chill when you sweat. Gloves are also important for running outside. You want to keep in as much body heat as possible. If your hands are unprotected then your blood coming back from your extremities will be colder and require more energy on your part to stay warm. Also consider wearing wicking socks and then a thicker layer to absorb the sweat.
In health,
Lauren
This morning my cousin Jasper and I went running outside and boy was it frigid. The temperature is only going to drop more as we get deeper into winter. Here are more things to keep in mind when you run outside.
Temperature: It's best not to go running when it is below 0F or wind chill is below -20F. Wind chill can also play a role in the insulation of your clothing.
Your Lungs: Cold air can cause bronchitis. To prevent this while running, wear a balaclava or neck gaiter over your mouth so that you can create warm, humid air to breathe. Also be aware that if you don't take these precautions, cold air can trigger asthma attacks or chest pain.
Other Gear: Wear a hat! We all know that lots of our body heat leaves through our heads. It will also help keep you from getting a chill when you sweat. Gloves are also important for running outside. You want to keep in as much body heat as possible. If your hands are unprotected then your blood coming back from your extremities will be colder and require more energy on your part to stay warm. Also consider wearing wicking socks and then a thicker layer to absorb the sweat.
In health,
Lauren
Monday, December 13, 2010
146/365 Winter Workout at Home: Burpees
Friends and Fitness Enthusiasts,
The burpee is a classic exercise for cardio and strength. It can be done just about anywhere and can be modified as needed. You will work your core, your legs, your arms, and your heart in this dynamic exercise.
1. Begin by standing upright.
2. Jump up from a squat! To make it easier, reach up as high as you can. To make it harder, jump up and tuck your knees into your chest when you're at your highest point.
3. Land with soft knees.
4. Place your hands on the floor and jump your legs back straight into a plank position. To make it easier, step back one leg and then the other.
5. Jump back into the squatted position on the floor (phase 3). To make it easier, step one leg in and then the other.
6. Stand back upright.
Repeat for 30 seconds or go for repetitions.
In health,
Lauren
The burpee is a classic exercise for cardio and strength. It can be done just about anywhere and can be modified as needed. You will work your core, your legs, your arms, and your heart in this dynamic exercise.
1. Begin by standing upright.
2. Jump up from a squat! To make it easier, reach up as high as you can. To make it harder, jump up and tuck your knees into your chest when you're at your highest point.
3. Land with soft knees.
4. Place your hands on the floor and jump your legs back straight into a plank position. To make it easier, step back one leg and then the other.
5. Jump back into the squatted position on the floor (phase 3). To make it easier, step one leg in and then the other.
6. Stand back upright.
Repeat for 30 seconds or go for repetitions.
In health,
Lauren
Thursday, December 9, 2010
141/365 Winter Workout at Home: Push-Up Press Pyramid
Friends and Fitness Enthusiasts,
My friend Tom told me about this exercise about a year ago. It was tough then and it was tough this morning when I lead it in my group exercise class.
The idea is to start with 10 push ups followed by 10 overhead presses without weights. Get a little rest then do 9 push up followed by 9 overhead presses. Get a little rest then do 8...I think you get the idea. This exercise is tough. You can start out easy by starting at 6 or 8. You can make it harder by getting up to 10. After that you can use weights with your overhead presses. The modifications are pretty endless. Instead of overhead presses, you could do lateral raises or frontal raises. You will feel your shoulders, core, back, and chest burning by the end, maybe even halfway through! I say that from sets 10 to 6 your body is at work. From 5 to the end, it's all in your head.
This pyramid can be done anywhere. It burns and you'll sweat. By the end, you'll be happy to have inserted it into your winter workout at home.
In health,
Lauren
My friend Tom told me about this exercise about a year ago. It was tough then and it was tough this morning when I lead it in my group exercise class.
The idea is to start with 10 push ups followed by 10 overhead presses without weights. Get a little rest then do 9 push up followed by 9 overhead presses. Get a little rest then do 8...I think you get the idea. This exercise is tough. You can start out easy by starting at 6 or 8. You can make it harder by getting up to 10. After that you can use weights with your overhead presses. The modifications are pretty endless. Instead of overhead presses, you could do lateral raises or frontal raises. You will feel your shoulders, core, back, and chest burning by the end, maybe even halfway through! I say that from sets 10 to 6 your body is at work. From 5 to the end, it's all in your head.
This pyramid can be done anywhere. It burns and you'll sweat. By the end, you'll be happy to have inserted it into your winter workout at home.
In health,
Lauren
Monday, December 6, 2010
139/365 Winter Workout at Home: Sprint Strides
Friends and Fitness Enthusiasts,
The temperature is dropping and so is my motivation to leave my apartment. Cold weather and rain are the major deterrents for going to the gym. I will provide you with some exercises that you can do at home over the coming days.
A staircase can be used in multiple ways to help you stay in shape. You can also do push ups and dips to work your chest and triceps. You can of course run up and down the stairs, take them two at a time, or climb them laterally. Here's another cardio move you can do: sprint strides!
1. Begin at the bottom of the stairs. Place one foot on the step (the higher you go, the more challenging).
2. While staying quick on your toes, alternate touching that step with the opposite foot.
Keep your arms active throughout. Don't let them just hang at your sides. Get into it and get quick. You can add this into your winter workout at home as a heart pumping interval in between those push ups and dips. This exercise works your quadriceps, feel your hip flexors burning!
In health,
Lauren
The temperature is dropping and so is my motivation to leave my apartment. Cold weather and rain are the major deterrents for going to the gym. I will provide you with some exercises that you can do at home over the coming days.
A staircase can be used in multiple ways to help you stay in shape. You can also do push ups and dips to work your chest and triceps. You can of course run up and down the stairs, take them two at a time, or climb them laterally. Here's another cardio move you can do: sprint strides!
2. While staying quick on your toes, alternate touching that step with the opposite foot.
Keep your arms active throughout. Don't let them just hang at your sides. Get into it and get quick. You can add this into your winter workout at home as a heart pumping interval in between those push ups and dips. This exercise works your quadriceps, feel your hip flexors burning!
In health,
Lauren
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