Page 39 - Inspire Health November/December 2014
P. 39
conception. The group recommends the American Red Cross, which also counts
drinking one cup of water for every 15 cross-country skiing, snowshoeing and ice
minutes of physical activity — even if you skating as great winter fitness activities.
don’t feel thirsty. Do you have an innovative way to stay fit
Friedel’s and Thomas’ exercise when colder weather hits? We’d love to hear
recommendations are in line with those of it. Email us at inspirehealthlv@mcall.com, or
post it on our Facebook page: https://www.
facebook.com/InspireHealthLV.
Winter fitness tips
As with any kind of sport, conditioning
is key to lessening the chance of injury.
Ski patroller Sharon Friedel says core
strengthening “is essential for stamina and
balance. Leg strengthening is essential to help
support the body and reduce fatigue injuries.”
Ski patroller Amy Guth concurs.“You
definitely need leg strength to protect the
knees as best as possible. Exercises that focus
on hamstring and quad strengthening should
help stabilize the knee joint. Core strength is
also important to help with the balance that
is required for any of these winter sports.”
Friedel says equipment is also a key factor
in preventing injuries.
“For skiing, make sure equipment is
updated and functioning properly. Make
sure bindings are checked and adjusted
appropriately by a professional. For
snowboarding, wrist guards are essential in
helping to prevent wrist fractures. And for any
of these sports, head injuries are always a risk
— wear a helmet.”
Cold-weather exercise requires
appropriate clothing. “You have to factor in
the weather. If it’s going to be a damp, rainy
or snowy day, or a cold, windy day,” Friedel
says.“There are many synthetic fabrics out
there that can provide warmth. Wool is the
best natural material because it insulates even
when wet. Cotton is one of the worst — it
breathes well but has poor insulation and
takes forever to dry if it gets wet.”
“The best thing to do is dress in
layers. Wear a moisture-wicking base
layer, followed by a middle layer such as
fleece, wool or down, then an outer layer
that is water repellant and windproof or
wind resistant.And don’t forget a hat and
gloves. You can lose a ton of body heat
through the head.”
drinking one cup of water for every 15 cross-country skiing, snowshoeing and ice
minutes of physical activity — even if you skating as great winter fitness activities.
don’t feel thirsty. Do you have an innovative way to stay fit
Friedel’s and Thomas’ exercise when colder weather hits? We’d love to hear
recommendations are in line with those of it. Email us at inspirehealthlv@mcall.com, or
post it on our Facebook page: https://www.
facebook.com/InspireHealthLV.
Winter fitness tips
As with any kind of sport, conditioning
is key to lessening the chance of injury.
Ski patroller Sharon Friedel says core
strengthening “is essential for stamina and
balance. Leg strengthening is essential to help
support the body and reduce fatigue injuries.”
Ski patroller Amy Guth concurs.“You
definitely need leg strength to protect the
knees as best as possible. Exercises that focus
on hamstring and quad strengthening should
help stabilize the knee joint. Core strength is
also important to help with the balance that
is required for any of these winter sports.”
Friedel says equipment is also a key factor
in preventing injuries.
“For skiing, make sure equipment is
updated and functioning properly. Make
sure bindings are checked and adjusted
appropriately by a professional. For
snowboarding, wrist guards are essential in
helping to prevent wrist fractures. And for any
of these sports, head injuries are always a risk
— wear a helmet.”
Cold-weather exercise requires
appropriate clothing. “You have to factor in
the weather. If it’s going to be a damp, rainy
or snowy day, or a cold, windy day,” Friedel
says.“There are many synthetic fabrics out
there that can provide warmth. Wool is the
best natural material because it insulates even
when wet. Cotton is one of the worst — it
breathes well but has poor insulation and
takes forever to dry if it gets wet.”
“The best thing to do is dress in
layers. Wear a moisture-wicking base
layer, followed by a middle layer such as
fleece, wool or down, then an outer layer
that is water repellant and windproof or
wind resistant.And don’t forget a hat and
gloves. You can lose a ton of body heat
through the head.”
