Cardio Guide

If you want a stronger heart, a leaner body, lower cholesterol, improved sleep, nothing beats aerobic exercise. You can strengthen your entire cardiovascular system including heart, lungs and blood vessels—through regular aerobic activities. A stronger, more efficient heart pumps out more blood with each beat. Therefore, it beats less often, saving wear and tear on that vital organ.

Aerobic workouts will also enable your lungs to take in more air each time you breathe and help your body to extract oxygen more efficiently. Oxygen is what gives us energy, so if you are aerobically fit, you have more stamina. You can get through your workouts, as well as everyday tasks, with less effort and more energy. No more huffing and puffing on the stairs, no more telling the kids to go ahead, you’ll catch up and no more being tagged out on the company softball team because you ran out of gas before you reached the base. Being aerobically active also lowers blood pressure and increases that good guy cholesterol, the HDL kind. Aerobic activity is the “primo” calorie burner of exercises. Burn more calories and you’ll lose fat. If weight loss is your major goal, be sure to include lots of aerobic activity in your workout plan.

On the emotional and social side, studies have shown that being aerobically fit can reduce depression and make you better able to cope with stress. Your body increases production of those natural mood elevators called beta-endorphins, producing a better frame of mind. Being fit boosts self-esteem and your sense of well-being. It also improves your ability to have more fun and to enjoy activities. Your quality of life gets a jump start, not only will you look better, you’ll feel great. There are lots of reasons to be aerobically active. We can’t think of any reasons why not to.

Running or jogging, which is simply running at a slower pace, is one of the most effective, time efficient workouts around. Getting started and sticking with a running program is not difficult once you know what to do and how to do it.
To get started check with your doctor to determine if running is the best exercise for you. If you have heart, orthopedic or other physical concerns, brisk walking may be a better option. Wear good quality, proper fitting running shoes. Poorly fitting or worn running shoes can result in shin splints, sore knees and blisters. Wear comfortable clothes that will keep you from overheating in summer and warm and dry in winter. Avoid heavy sweat suits that hold perspiration and chafe your thighs as you run. Always protect yourself with a hat and sunglasses on sunny days. Run on solid, shock absorbing surfaces. Indoor tracks, asphalt and level dirt surfaces are the best. Avoid solid concrete surfaces such as sidewalks. Ensure that there is water available throughout your run.
If you run outdoors, invest in a water backpack or waist-belt to comfortably carry your water. Be sure that where you run is safe and well lit. Run smart by carrying identification and change for a pay telephone in your pocket or fanny pack in case of an accident or emergency. Joanne always carries taxi fare too, just in case.

Technique

• Lean forward, from the hips not the waist, about ten degrees.
• Keep your head level and look straight down the road, not down at your feet.
• Hold your arms at a 90-degree angle and pump them forward and back like a pendulum. Always remember to drive the elbows backward. Arms and hands should remain relaxed.
• Run with a rolling heel-toe motion. Strike the ground with the heel first, roll through the mid-sole onto the ball of the foot, and then push off with the toes.
• Keep your shoulders down and relaxed.
• Try not to take strides that are too big, as it can cause you to lose your balance, put undue stress on your joints and make you work harder than you really have to.
• Take time to warm up and cool down. Plan to run the first and last five minutes at a slow, easy pace. Perform stretches for the calves, hamstrings; quadriceps and back muscles after you cool down (refer to Cool Down in this section).
• Never increase your mileage by more than 10% per week. Many runners are forced to stop training when they do too much, too soon.
• New runners should expect to feel some mild muscle soreness a day or two after their workouts. If you feel pain during or after your run, take time off and re-evaluate your situation.

Schedule

Tips

• Take time to warm up and cool down. Plan to run the first and last five minutes at a slow, easy pace. Perform stretches for the calves, hamstrings, quadriceps and back muscles after you cool down (refer to Cool Down in this section).
• Never increase your mileage by more than 10% per week. Many runners are forced to stop training when they do too much, too soon.
• New runners should expect to feel some mild muscle soreness a day or two after their workouts. If you feel pain during or after your run, take time off and re-evaluate your situation.

Elliptical

An elliptical trainer is a stationary exercise machine used to simulate walking or running without causing pressure to the joints, which decreases the risk of impact injuries. Elliptical trainers offer a non-impact cardiovascular workout that can vary from light to high intensity based on the resistance preference set by the user. Most elliptical trainers work the user’s upper and lower body.

When purchasing an Elliptical machine look for an adjustable incline and varying levels of resistance. The incline option is sure to give you increased aerobic activity and the future opportunity to challenge yourself in new and different ways. Your machine should offer a wide range of incline and resistance levels to ensure that you have the maximum array of potential workout programs. When you change incline levels or resistance levels throughout the workout, the alteration should be smooth and non-jarring so that you can change inclines any time you wish, while still enjoying a great workout experience.

Treadmill Running

We believe that a treadmill is the best piece of aerobic or cardio equipment you can purchase. Walking is a natural movement and a treadmill allows people at any fitness level to exercise, from cardiac patients, pregnant women, beginners to the elite athlete. As fitness improves you can begin to jog or run to increase the intensity of your workout or you may choose to incorporate a more difficult incline/decline into your walking program. It’s important that you don’t compromise on price and certain features when it comes to buying a treadmill. This is an investment and you’ll want it to last and deliver on performance. Consider these key points when buying a motorized treadmill:

• All major joints should be welded together. The more bolted joints, the less stable it will become over time as the bolts loosen.
• The track should be long enough for a full stride. About 50 inches is plenty.
• The deck should be as maintenance-free as possible. A deck requiring lubrication with silicon every month can be messy and you may forget, damaging the belt.
• A cotton weave belt rolls more smoothly than a nylon belt. A nylon belt may also slip.
• A three horsepower motor that can operate between 0.5 mph to 10 mph is appropriate for beginners and intermediate exercisers. A higher end treadmill could offer a 4.25 horsepower motor. It’s like comparing a V6 engine to a V8.
• Automatic incline from 0% to 12% adjusts the elevation of the treadmill. You can easily increase the intensity level of your workout without increasing the speed. A decline feature is also available on the higher priced, industrial treadmills. This feature simulates walking or running downhill, adds more variety to your workouts and works the muscles in your legs and buttocks differently.
• Computerized programs help keep you motivated during your workout by adding different incline and intensity levels. However, depending upon your fitness level you may not need all the programs which will affect the price of a treadmill.
• Is the treadmill fully folding to save on space when it’s not in use?
• Look for safety features such as automatic shut off if you need to get off the treadmill immediately, safety latches to ensure that the folding treadmill will not accidentally lower and handlebars should you need help keeping your balance.

Swimming has always been considered a great form of exercise because it’s a total-body workout that’s easy on the joints. If you are an experienced swimmer, hitting the lanes can be a tough workout, or it can be a relaxing and even a soothing way to workout and bust stress. Don’t expect it to be either if you are a newcomer to the sport, even if you are an expert tennis player or a champion runner. There is not a lot of crossover from other sports because water is a whole new environment. If you don’t have a swimming background take some lessons and stick with a sensible program. Within two to three weeks you’ll see an improvement.

How to Get Started

If you are a novice swimmer, sign up for lessons and get comfortable in the water. Direction from a professional will ensure that you make the most of your time and learn the proper techniques.
Besides a comfortable swimsuit, invest in goggles and a swim cap. The goggles will improve your visibility underwater and the cap will prevent your hair from distracting you when you breathe.
Go into every workout with a goal. Instead of simply swimming for an allotted time period, decide how many laps you will swim, which strokes you will use and how intense you want the workout to be.
Loosen up with some easy arm circles and gentle stretches on the deck before you jump in. After your workout perform deeper stretches for all the major muscles to relax your body and maintain your flexibility (refer to Cool Down in this section).
Always incorporate warm-up and cool-down laps. Swim these at an easy pace. The longer you workout the longer your warm up and cool down should be.
Keep things interesting by incorporating varying speeds and an assortment of swim equipment. Kickboards, fins, paddles, webbed gloves and pull-buoys will help you get the most out of your workout.

Technique

When swimming freestyle, focus on rolling your body from side to side as you pull through the water. Resist the tendency to lie flat on the water.

• Reach out as far as you can in front of yourself so that you take long, efficient strokes rather than short, choppy ones. Pull all the way through the water, brushing your thumb against your thigh to finish the stroke. Keep your head still as your body rotates from side to side.
• Monitor the number of strokes you take per length. Beginners typically take 21 to 24 strokes to swim across a 25-yard (22 metre) pool. As you become more efficient, your stroke count may come down to 18 or 19.
• Breathe through your mouth every two or three strokes.

Cycling is one of the most efficient and easy to learn forms of exercise. It’s an ideal activity for at least two reasons. First, people of all ages and fitness levels can benefit from hopping on a bike. And second, bicycles do double duty as cheap, healthy transportation. Think of it as getting from point A to point B, with an extra dose of daily exercise as your payoff.

Safety

• Choose safe roads in your neighborhood. Traffic-clogged streets and impatient drivers can be a potentially lethal combination for cyclists. For obvious reasons, avoid roads with potholes, sewer grates and railroad tracks
• Whenever possible, use bike paths. The open space and absence of cars and smelly trucks creates a safer and more relaxing environment. Designated paths also allow you to cycle continuously without frequent stops for traffic lights and stop signs. If you have bike paths in your, area your local city hall or municipal offices will have a cycling path map often free of charge.
• A bike is a vehicle too, so follow the rules of the road. Ride with the traffic, obey all signs and use hand signals to alert drivers to your intentions. Equip your bicycle with a headlight and reflectors to improve your visibility at night. A bell or horn is also a good idea and is law in some provinces.
• Do not pedal in high gear for long periods. This can increase the pressure on your knees and lead to overuse injuries. Shift to lower gears and faster revolutions to get more exercise with less stress on your knees. The best cadence for most cyclists is 60 to 80 revolutions per minute.

Equipment

• Helmets: Always wear a helmet. Choose one that is approved by the Canadian Standards Association, the Snell Memorial Foundation or the American National Standards Institute. If you have an accident that damages your helmet in any way, replace it immediately. Damage to the shock-absorbing polystyrene core may not be noticeable. When you buy a helmet, look for the same features for yourself and your children. Ask the sales staff about the shock absorbency, comfort and fit, impenetrability and security of the straps and buckles.

• Clothing: Padded cycling shorts help reduce pressure points and chafing on the insides of the legs. If you’re not comfortable with the skintight style try the regular shorts version with concealed padding. Padded gloves are also a good idea. They will protect your hands in the event of a fall and will also help prevent calluses from forming on your hands.
• Locks: Unfortunately, a determined bicycle thief can break just about any type of lock. The U-shaped locks seem to be the safest bet, if only because thieves need more sophisticated tools to break them.

• Tool Kit:Carry a basic repair kit containing: an inner tube or patch kit, a pump, tire levers, Allen keys, wrenches and a chain breaker. Remember that the tools won’t help you if you don’t know how to use them so be sure to ask at your local bike store for some help. Carry a basic repair kit containing: an inner tube or patch kit, a pump, tire levers, Allen keys, wrenches and a chain breaker. Remember that the tools won’t help you if you don’t know how to use them so be sure to ask at your local bike store for some help.

Cycling Nutrition

Even if you ride mainly for fun you probably know how important eating and drinking are in order to keep pedaling. If you’re a weekend warrior or racer, you’ve likely experienced how quickly you can run out of energy on hilly, demanding and/or long rides if you don’t stay hydrated and fed, and how badly it can make you feel. On rides less than 90-minutes long, you can get by drinking good-old plain H2O, which is usually all you need to stay hydrated. Ideally, you’ll replace the water you’re losing through sweat no faster than your body can absorb it because too much water can leave you feeling bloated.

While you do burn some fat cycling and during other types of aerobic exercise, your body can actually demand more energy than it can get from burning fat, which is where carbohydrates (essentially sugars), come in. On rides less than 90-minutes long, your body uses the sugar (glycogen) stored in the muscles and liver for the energy to keep you pedaling. These stores of energy are more readily available to your muscles than fat and anything digesting in your stomach.

When you ride for over two hours, or when it’s hot, you can lose a detrimental amount of electrolytes through sweat, including sodium, potassium, magnesium and chloride. Low levels of these vital minerals can cause muscle cramping and headaches. It’s actually the amount of these electrolytes, not water, that determines whether or not you’re hydrated. The trick is to keep your intake of water and electrolytes balanced, especially on long rides and on hot days. Because consuming too much water can cause bloating, and excess electrolytes cause fluid retention, which making it harder for your body to cool itself. Some sports drinks and gels contain carbohydrates and electrolytes as an all-in-one way of replacing what you’re using when you ride, and there are separate electrolyte supplements as well. Again, read those labels to know for sure what you’re getting. The amount of electrolytes you lose will vary by your level of exertion, adaptation to the environment and rate of sweating.

Mountain Biking

Mountain biking is an excellent way to stay healthy and fit. It doesn’t stress the bones and joints as with the constant pounding of running or aerobics. It builds lower-body muscular strength and endurance and hones your agility and balance with the bonus of interesting surroundings and exciting terrain. As with any exercise, the more vigorously and regularly you work out, the more benefits you will realize. However, part of the beauty of mountain biking is that you can ride fast or slowly, on steep, technical terrain or gently rolling gravel roads, and still feel the benefits. It’s so much fun your “workout time” will fly by whether you ride for a half hour or all day long.

Stationary Biking

Often people find an exercise bike a convenient and enjoyable way to workout whether it’s due to their fitness level, physical restrictions or for the sheer love of the sport. However, using a bike is not considered a weight-bearing exercise, which is important in the fight against osteoporosis.
Consider these key points when buying an exercise bike:

• Probably the most important feature of an exercise bike is the seat. If it’s not comfortable you’ll start to dread getting on it for any length of time. An extra large padded and contoured seat will ensure comfort.
• Front rolling wheels will allow for ease in moving the exercise bike.
• Computerized programs help to keep you motivated during your workout by adding different intensity levels. However, depending upon your fitness level, you may not need all the programs which will affect the price of an exercise bike.
• Look for safety features such as locked seat adjustments, handle grips and solid footings to avoid tipping.

Dancing, burns calories, boosts energy, improves circulation and tones muscle, which leads to increased strength, endurance and flexibility. In fact, dancing can burn just as many calories as other, more traditional exercises, like brisk walking or downhill skiing. In addition, dancing relieves tension and stress, improves your mood and serves as an outlet for your creativity. Fitness Dancing also is convenient. Forget about expensive equipment or workout clothes, all you need is your body and the willingness to have fun. Have you always wanted to learn salsa or African dance?

Here’s your chance to fulfill a dream and at the same time get in shape. Many local YMCAs, health clubs and even neighborhood gyms offer classes in different dance techniques.

Walking is one of the easiest, most convenient and healthiest activities available if your goal is to attain aerobic fitness. You don’t need any special equipment or playing surface and there is a very low rate of injury. However, like any new activity, there are a few things you should know before starting.

Getting Started

Here are a few tips to help you get started:

Shoes and Clothing:
Walking doesn’t create the same impact as running. As a result you don’t need shoes with a thick, shock-absorbing sole. Go for a light, flexible shoe. On cool days dress so that you feel just a little on the chilly side at the beginning of your walk. Once you get moving you’ll warm up to a comfortable temperature. On cold days several layers of lightweight garments are much better than one heavy sweat suit.

When your windbreaker or light jacket is no longer needed, you can just take it off and tie it around your waist. In warm weather wear the lightest clothing possible and lots of sunblock. A hat and sunglasses are a must on all sunny days, even when the temperature drops, and always carry water. Water bottle carrying pouches worn around the waist are a convenient way to always have water available.

Warm-up:
Start by walking at an easy pace for five to ten minutes.

Cool Down:
Finish your workout with five to ten minutes of walking at an easy pace. Do stretches especially for your calves, quadriceps, hamstrings and back. However, you can also incorporate stretches from the Cool Down Section.

Technique

Posture:
Use your walk as an opportunity to practice excellent posture. Keep your chest and chin up and your shoulders back. Stand tall and pull your abdominal muscles up and in.

Technique:
Keep your elbows bent at 90 degrees. Your shoulders should be relaxed as the arms swing in sync with your legs. Avoid swinging the arms from side to side. They should point straight ahead and stay close to the body. Take short quick steps. Push off from your heel, roll along the outside of the foot, and then push through the big toe.

Intensity:
To increase the intensity of your workout, pump your arms with more vigor and focus on pushing off the toes with more force. Try adding hills to your outdoor walking routes for more of a challenge.

Don’t add weights:
Carrying light hand weights will burn additional calories but only about 10% more. Carrying weights can also cause you to tire sooner and increases the risk of injury to your elbows and shoulders. If you do want to increase the intensity, wear wrist weights. Ankle weights are never a good idea. The weights can distort your walking form and throw you off balance. Then you’ll certainly tire sooner

12 Week Program

Posture: Use your walk as an opportunity to practice excellent posture. Keep your chest and chin up and your shoulders back. Stand tall and pull your abdominal muscles up and in.

Technique: Keep your elbows bent at 90 degrees. Your shoulders should be relaxed as the arms swing in sync with your legs. Avoid swinging the arms from side to side. They should point straight ahead and stay close to the body. Take short quick steps. Push off from your heel, roll along the outside of the foot, and then push through the big toe.

Intensity: To increase the intensity of your workout, pump your arms with more vigor and focus on pushing off the toes with more force. Try adding hills to your outdoor walking routes for more of a challenge.

Where to Walk

For many people, the best places to walk are parks, especially if they have paths or roadways designated just for exercisers. Country lanes, neighborhood streets and malls can also be wonderful places to walk. Consider the walking surface, motor traffic, the weather, your personal safety and the pleasantness of the surroundings when determining your walking route. If the weather turns nasty, find out if your local shopping mall has a mall walkers’ club. Many places open their doors early to let walkers get their exercise in while avoiding the elements.

Man’s Best Friend

One of the best things about going for a walk is that you can take along your family pet! Take your dog on a fitness walk. Thirty minutes of fast walking with your dog is one of the best ways to maintain your dog’s weight and general health. If you walk at a fast pace, you can save even more time by combining your dog’s walk with your own fitness walk. This is a great incentive for you to exercise too! To make it more interesting, walk a different path every day and enjoy the scenery. Another way to incorporate your dog into physical activity is to play a lively game of ball. Most dogs adore playing ball. Throw the ball for your dog nonstop for 20 to 30 minutes every evening. Not only did will your dog maintain a perfect body weight, but he will most likely experience less health problems throughout his life.

Snowshoeing

Snowshoeing is a winter activity that provides an excellent blend of muscular and cardiorespiratory fitness. It can be performed at various intensities and durations to suit one’s fitness level. Adding heavier poles can further increase caloric expenditure while working the upper body musculature more intensely.

Aerobic classes have been phenomenally popular for years. They appeal to a wide variety of exercisers but particularly those who enjoy a social environment, regularly scheduled formal exercise and need the on-going encouragement of an instructor. Traditionally, classes have been more popular with women, but today with the addition of various athletic-based formats, classes are attracting men in ever increasing numbers.

Getting Started

• Choose an exercise facility that offers a wide variety of classes. Be sure there are a number of class options available for you once you graduate from the beginner level.
• Choose a facility that hires qualified and certified instructors. To create a safe and effective program, an instructor needs a good grounding in exercise design and technique. Find out which qualifications are acceptable in your area and then ask the instructors about their educational backgrounds.
• Always exercise on a wood sprung floor to lessen the impact to your joints. Repeated pounding of the feet on a hard surface produces stresses to the shins, feet and back that can result in injury.
• Include a variety of classes in your program. Variety will help to keep you motivated and interested in continuing your workouts.

• Be sure there is an element of fun in each class you attend. If you can find instructors and class formats that you enjoy you are more likely to attend regularly.
• Wear comfortable, lightweight exercise clothes. Avoid heavy sweat suits that will trap perspiration and cause overheating.
• Proper shoes are critical in avoiding injury. Purchase a shoe designed specifically for aerobics. They’re constructed to provide additional forefoot cushioning and lateral stability.

Take responsibility for your own workout. Don’t rely on your instructor to do it for you. Pace yourself. The best instructors offer options for increasing and decreasing exercise intensity throughout their classes. During the aerobic portion of the class be sure you are exercising in your target heart rate zone for maximum results. Wearing a heart rate monitor allows you, at a glance, to measure your heart rate.

Technique

• Perform controlled movements. When momentum is introduced the risk of injury is greatly increased. Use your muscles to lift and lower your limbs into position.
• Avoid bouncing. Bouncing during stretches and other warm-up activities has been linked to injuries. Holding stretches has been proven much more effective in increasing flexibility.
• Practice good body alignment. Listen to and watch your instructor carefully as she demonstrates and explains the proper alignment for each exercise. Good alignment will ensure that the proper muscles are getting a safe and effective workout.
• Breathe. Your muscles need oxygen to work.

Class Etiquette

• Avoid talking and chattering to your friends or neighbors during the class. Continual talking during class can ruin the concentration of other participants as well as the instructor and indicates you are not focusing and working as hard as you should be.
• Do not wear heavy perfumes to class. Once you begin to sweat, the smell intensifies and spreads throughout the room bothering participants with asthma and allergies. Also, on the subject of odor, remember your deodorant! Any strong odor can make the atmosphere miserable for your fellow exercisers.
• Communicate with your instructor. If you’re new, pregnant or nursing an injury, let her know so she can provide alternatives for you when necessary. She may also have some pre- or post-class pointers to make the class more enjoyable and easier to follow. If you have feedback regarding any aspect of the class, the best instructors are open to constructive suggestions and will do all they can to accommodate your needs.
• Clean up after yourself. It only takes a minute to return dumbbells and other equipment to their storage places and pick up your towel and used tissues. Since many clubs run back-to-back classes, leaving the room messy can delay the start of the next class and will annoy the participants.

When you’re active for both fun and fitness, the kinds of activity you do aren’t carved in stone. Let the seasons guide you towards different sports or try new things that catch your eye. The only rule is that you keep moving.

This is called “cross-training” and it has definite advantages. Psychologically, variety helps to prevent boredom. Plus, by doing more than one sport or activity, you usually gain more balanced fitness. Swimming, for example, builds upper body strength and aerobic capacity; running builds lower body strength and aerobic capacity; and tennis builds leg speed, agility and hand-eye coordination. If you play all three on a regular basis, your all-around fitness will be superior to those who limit themselves to only one of these activities.

The chances of a serious injury are also lower if you cross-train. By spreading your efforts among different types of exercises you minimize your chances of an injury from overuse caused by excessive stresses on one part of your body.

Triathlon devotees have discovered the benefits of training from one sport to another. They know that a person who runs three days and cycles three days a week will be a better runner or cyclist than the person who does either of the sports alone three days a week. It’s just the way our bodies like to work.

The amount of cross-training benefit you can gain from two activities depends on their similarities. Although you can train your aerobic capacity with any activity that elevates your heart rate, you will gain more if the activities you choose use the same muscle groups. Cycling, running, cross-country skiing, ice skating, and in-line skating all primarily exercise your leg muscles, while swimming and rowing target the upper body. If you are already committed to a sport or activity and enjoying the benefits, that’s great. But if you want to improve your athletic performance by adding a new activity, choose wisely. Pick an activity that will help you reach your goals and reach them without injury.

In-line skating also known as roller blading has increased in popularity because it’s fun. In-line skating is a low impact and easy to learn activity that the whole family can get involved with. You can significantly increase your level of aerobic fitness, muscular strength, muscular endurance and balance through regular in-line skating.

Getting Started

• Get the right skates. They should fit snugly and comfortably without pressure points. Consider renting skates the first time or two before investing in your own pair.
• Protect yourself with safety gear. Wrist guards, kneepads, elbow pads and a helmet should always be worn. No exceptions, no excuses. They’ll protect you and your children from cuts, bruises and other nasty injuries. Too many in-line skaters of all ages get hurt because they don’t wear safety gear. The speed of the sport, debris on roads and paths and traffic can all pose a danger even if you consider yourself an excellent skater.
• Practice in a safe environment. Start out inside the rental shop, on a flat driveway or holding the hand of a friend who’s not on skates. These are all good ways to get a feel for the sport. Once you’re a little more comfortable, find a smooth flat outdoor surface free of traffic and other dangers. An empty parking lot, a schoolyard, a local track or a tennis court are good places to practice your technique.
• Practice the same skating technique you use on ice. Keep your head up, body tall and hips balanced over one foot as you shift your weight. Swing your arms rhythmically from side to side in a controlled manner. Push off with the entire foot not just the toes or legs.
• Learn at least one method of stopping that doesn’t involve landing on your backside. Either use the heel brake or drag one skate sideways. You should be in control at all times, especially if you progress to skating on roadways with cars and pedestrians
• Take lessons to learn the basics of proper skating, turning and stopping techniques. Many private organizations, equipment rental companies and municipal facilities offer lessons at a reasonable price. Instructors will even teach you the safest way to fall should it happen. If you feel it coming, remember “the grass is your friend.”

Staying Motivated

Once you’re proficient on your skates and want to challenge yourself further join an in-line skating group, a hockey team, or try skating on your own while stick handling a ball or puck. Today’s in-line skates are designed to operate very smoothly and efficiently. If you have a high level of fitness, you may not get a true aerobic workout unless you push yourself to increase your speed and the intensity of the exercise. If you find yourself traveling too fast for comfort but still want to work at a high intensity, try purchasing a weighted vest. It will allow you to skate at a more moderate pace while still maintaining the high intensity of the workout. A heart rate monitor will help you determine if you’re skating within your target heart rate zone.

Hiking, a combination of walking, climbing, weight training and aerobics, is like working out in your own natural health club. Hiking may consist of a couple of miles of day hiking or a week climbing a mountainous region. Hiking for beginners is essentially a walk through the woods instead of on the street or track. You’ll wear a fanny or backpack and either trail shoes or hiking boots. Nearly anyone can enjoy hiking. It suits practically any age and any pace, whether it involves a stroll down a nature path with frequent stops to enjoy wildflowers, or trail running with a focus on fitness, or a two-week trek to take in fantastic scenery.

If you’re looking for an aerobic powerhouse with a one-two punch of a heart pumping workout that gets virtually every muscle in your body involved, then cross-country skiing is for you. Scientific testing has shown that some competitive cross-country skiers have the highest level of aerobic fitness of any other Olympic athletes. Plus it’s a great way to laugh at winter and get out and enjoy the beautiful snow-covered landscape. Cross-country skiing is also unique because, although it can be very demanding physically, it’s easy to learn. Once you pick up that rhythm, you’re on your way to enjoying a great

Getting Started

• Purchase or rent skis, boots and poles from a reputable retailer. Be sure that the length of the skis and poles is appropriate for your height and level of expertise. Skis are available both waxed and waxless. The waxless version requires less fuss and provides more control on downhill parts of the trail. Once you have become proficient you may want the better overall performance and speed afforded by waxable skis. You will then have to learn how to match the wax to the type of snow and to change it as snow conditions change.
• Take some lessons. Even though the skills are basic and simple to learn, a lesson or two from a pro ensures that you develop the correct technique and get the most effective workout. Simply “walking” on your skis provides little benefit. If lessons aren’t your thing, go to the library or surf the “net” and read up on the activity.
• Wear multiple layers of thin clothing. As your body temperature increases and you begin to perspire you can remove layers as needed. Discarded layers can be carried in a knapsack or waist pouch. Avoid wearing clothes that are loose and baggy. They won’t keep you as warm and will chafe against each other as your legs and arms pump forward and backward. Warm tights and close fitting sweaters are the best options. Don’t forget a hat and lightweight insulated gloves or mittens.
• Carry water with you and drink regularly. Your body functions best when it is fully hydrated.
• Practice in a snow-covered park or on any other relatively smooth, traffic-free surface. As your skills improve and you’re more comfortable, challenge yourself with a true cross-country trail at a local ski club.

Technique

• Your first time out, use the skis like snowshoes and use your poles to tramp across the snow for balance. Once you are comfortable, progress to a gliding motion with your skis and a pushing action with your poles.
• The kick and glide technique is the classic way to cross-country ski. It involves using your poles to propel yourself along, not just to help you retain your balance. The upper and lower body work together in a rhythm of kicks, long glides and propelling poling motions. Eventually, you should be gliding across the snow with your body at a 45 to 60 degree angle to the ground.
• After your workout stretch all the major muscles of the body. This will help you to retain or increase your flexibility. Good flexibility is critical in preventing muscle strains (refer to Cool Down in this section).

The Next Step

• Cross-country skiing can be a challenging workout so pace yourself accordingly. If you find it difficult to sustain your pace, use an interval training technique. Ski hard for a few minutes then slow your pace for a few minutes. As you become more fit, increase the length of the hard interval and/or decrease the length of the recovery interval.
• Use common sense to ensure you have a safe workout. Approach downhill trails with caution and know your personal limitations. Cross- country skiing injuries are relatively uncommon. However, if you lack flexibility you’ll be more prone to muscle strains and injury due to falls. So be sure to warm up well before you head out on the trails.

• Think about competing in a biathlon. Competition always helps motivate you increase the intensity of your exercise.

Ice skating, whether in a heated indoor rink, on an outdoor pond or in your own backyard, can be an invigorating and enjoyable way to endure a long winter. All you need for a fun and effective workout is to be able to perform the basic skating strokes. You may be gold medal material and not even know it! So lace up and let’s get going.

Getting Started

• Keep your skates sharp. If you skate every other day, depending on the intensity of your workout, one sharpening may last two weeks. Professional hockey players sharpen their blades every day, sometimes even between periods. Outdoor ice is harder and has more ‘grit’ and will require your skates to be sharpened more often.
• Dress to stay warm. Wear multiple layers of thin clothing. As your body temperature increases and you begin to perspire you can remove layers as needed. Avoid wearing clothes that are loose and baggy.
• They will not keep you as warm and may hinder your movement. Jeans are not ideal for a serious skating workout because they get wet and weigh you down. We all know how horrible cold wet jeans feel! Warm tights and close fitting sweaters are the best options. If you aren’t in a heated arena, remember a hat and gloves or mittens.
• Do not forget tissues. All skaters get a runny nose because of the cold.
• Many community rinks provide learn-to-skate programs for all levels from little ones to adults. They also have pleasure skating times and adults only skates. Some even have free skating hours on weekday afternoons and during holidays. Call your local rink for details.
• Posture and Technique
• Always keep your knees bent. Skating is all about balance and the key to balance is bending your knees.
• Keep your back straight, not hunched.
• Hold your head up and look straight ahead, not down.
• “Stroking” is the basic movement used to get you across the ice. Transfer your weight from one foot to the other and push back and to the side to create the force to move forward.
• To stroke backwards, bend your knees and pigeon-toe your right foot in. Push off with the ball of your right foot from the inside edge. Glide backward on your left foot. Bring your feet back together for balance. Repeat with the left foot. Think of carving a big letter C with your pushing leg.

Equipment

• Purchase or rent a pair of good skates. Fit is crucial. Be sure there is minimal room for your foot to move around inside the boot. When you are trying on skates, wear the same type of socks that you will wear when skating. Blisters, cramps and sore feet are signs of poorly fitting skates or skates that have been handed down one too many times.
• Never buy skates a size or two bigger for your children so that they can grow into them. If they don’t fit, they hurt, plus they can damage a child’s feet. The wrong skates will adversely affect your child’s skating abilities and that’s the kind of thing that makes kids give up the sport.
• When your ankles collapse inward or outward-usually there is a problem with the skates. There is additional leather or, in less expensive skates, plastic that wraps around the heel for extra support. If the top of your skate flops over when you take it off, the skates are too worn and it’s time for a new pair.
• Unlike athletic shoes, skates take time to break in. Plan short skating sessions to start. After a few weeks of skating regularly, they should feel comfortable and mould to the shape of your foot.