Have you checked the temperature lately?

Have you checked the temperature lately?

Finally, after a few” snow challenged” years Idaho is finally having a real winter. Our roads and sidewalks are covered, which means our gyms are full to the brim with those of us who are trying to work towards our spring goals despite the weather.

If most of your winter exercise this week has consisted of shoveling your drive way here are a few other options for getting out and embracing the season.

Cross-Country Skiing

"For building endurance, [cross-country skiing] is one of the best sports you can do," says Miami neurologist Stephen Olvey, MD. It also burns more calories than almost any other activity.

Cross-country skiing is an aerobic sport. That means you move nonstop for an extended period of time while your heart pumps oxygen to your muscles, providing them with energy. "It is about grinding it out over the long haul with no help from gravity," Olvey says.

The muscles strengthened while you cross-country ski vary with your skiing style. But they typically include the thigh muscles, gluteus maximus (bottom), gastrocnemius (calves), and biceps and triceps (front and back of the upper arm).

A 150-pound person burns about 500 to 640 calories per hour while cross-country skiing,

Snowboarding

Snowboarding uses the calf muscles, hamstrings, and quadriceps to guide the board; ankle and foot muscles for steering; and abdominal muscles for balance. It also burns about 480 calories per hour for someone weighing 150 pounds.

Jonathan Chang, MD, of Pacific Orthopedic Associates in Alhambra, CA, says another key perk of snowboarding, and many other sports, is that "the thrill of shredding the powder is good for your mental health."

Recent studies, Chang says, indicate people's mood and anxiety level improve when they exercise outdoors.

Chang says many snowboarders get good cardiovascular benefits and calorie burning from the extended exercise that comes from getting their money's worth from the lift ticket. But for safety's sake, be sure you don't push past the limits of your energy and ability.

And for those who are socially driven….

Ice Hockey

Michael Bracko, director of the Institute for Hockey Research, says, "Its fun in the dressing room before getting on the ice, and it’s usually an absolute riot after the game. Everyone is having fun and making jokes and making fun of each other."

Aside from the camaraderie, the sport exercises the same groups of muscles as other types of ice skating do. That includes the lower body and abdominals, which maintain balance, and the upper body, which is used to move the hockey stick.

Bracko says most players spend a minute to one-and-a-half minutes on the ice, then rest on the side for 2 to 4 minutes. While playing, a person’s heart rate can get as high as 190, he says, and when off the ice, the body is burning calories to recover.

To get the best return from playing hockey, Bracko recommends playing one league game a week and also playing a couple of pickup games two more times a week.

Bracko notes that people with a known heart problem or high blood pressure should wear a heart rate monitor so they know if they need to slow down during a game. They should also check with their doctor before signing up for ice hockey.

As with any activity make sure you are prepared with the right kinds of gear and clothing for the activity you choose. Local sporting goods and Equipment rental stores are excellent places to get advice on proper equipment and fitting. Make sure that you hydrate and fuel your body to have the best possible experience. Recruit friends and family to participate and help build your support network. When you can add a “fun-factor” to your training it stops feeling like a chore.

Bundle up! and keep an eye on the Health and Fitness Academy FB page to see what we are doing to break up the winter months. https://www.facebook.com/MV-Health-and-Fitness-Academy-350605601718547/