The warming trend during this past week was most welcome. But it also brought that inevitable winter weather pattern: sufficient sunshine and warming during the day to melt some snow, but cold enough temperatures at night to re-freeze all of that melted snow. Thus arises the surface that walkers, hikers and runners dread most – ice. Being a woman of a certain age I, like many others, have learned to fear falling. It seems that the older I get, the longer it takes to recover. Although an important goal of maintaining one’s fitness level is to promote balance and flexibility and to enhance recovery ability when necessary, it still helps to take whatever steps are possible to avoid or at least lessen the chance of falling.
When the ice is as widespread and ubiquitous as it was this past week, I break out my trusty ice-walkers. These come in several different varieties. The ones I use are from the Due North Get-a-Grip line of products and are called “All Purpose Traction Aids”. These are stretchy rubber outsoles that fit over the bottom of your shoes or boots. They have little spikes in the bottom that are small enough to be unobtrusive, but stiff enough to grip the ice. I like this particular type for a couple of reasons. First, they are light-weight and foldable. This is good for me because sometimes there is lots of ice when I first leave my house, but if the sun comes up and the ice melts I can remove the ice-walkers and put them in my pocket. Second, the spikes can be replaced so if they break or fall out (which they do) you don’t have to throw out the whole unit. They fit over any type of shoes or boots. I have a medium size that fits over my running shoes and a larger size for snow or hiking boots. They make a huge difference in my confidence level.
The only drawback I have found is that when you are not on ice, they can be annoying. This is not a huge problem if you are on the Mickelson Trail or any non-paved surface, but is noticeable on a sidewalk or paved street. So I try to only use them when I know that most of my route will be ice-covered. Also, it can be difficult to get them on and off “on the fly”. I try to get a snug fit so that they won’t shift when I am running. That means that it is easiest to get them on the shoes when they are not on my feet. So if I take them off while I am out, I have to be sure that I won’t need to put them back on. It is not impossible to do, but it can be a bit cumbersome. These are really meant for packed down, shear, icy surfaces. They won’t help you much in deep snow. Also these are for walking on ice, not for technical climbing. You need actual cramp-ons for that.
The ice-walkers just described are available from www.campmor.com. A similar item featured on this web site is Yaktrax. These also fit over the bottom of your shoes, but they do not have spikes. Instead they provide a gripping surface with non-rusting steel spirals that span the bottom of your shoes. I have used these also. They are generally much easier to get on and off, but they are not as portable. The metal construction makes pocketing them problematic. Also, I have found that they are not sufficiently durable for me. Even the so-called “Pro” version broke the first time I used them. This probably has a lot to do with my gait. So don’t judge the product from my experience only. As with all products, the reason there is more than one type is usually because everyone’s experience is different. So you will need to determine what works best for you. Cabelas also carries all of these items so you can check them out before you decide what to buy.
There is another product now available from the Campmor web site (also at Cabelas) called STABILicers. I have not yet tried these. They appear to be similar to the Due North models but they attach with Velcro which might solve the easy-on/easy-off problem. If anyone out there has tried these, please post a comment and let us all know if you like them. Also, we would welcome any ideas and solutions that any of you have found. Comments posted can be viewed by all, so that is the best way to share your experiences. You can also send an e-mail to peg@custersoapcompany.com.
We have reached the end of January and the light is beginning to change. It is still light out at 5:00 PM and is now getting lighter by 6:30 AM. Spring is still a ways off, though, so don’t let winter get you down. Enjoy the crisp air and reduced traffic while they last!
Sunday, January 24, 2010
Sunday, January 17, 2010
What to Eat Before and After Exercise
A question that comes up frequently is: Should I eat before I exercise? The answer generally is “Yes”, but that’s where the generalities end. I have tried many different combinations through the years and can tell you there is no right answer. Every individual needs to figure out what works for her or him. The type of activity should also be taken into consideration. For example, if you are planning on any kind of aerobic or other strenuous exercise you will probably want to have something prior to exercising, but an empty stomach is usually recommended before a yoga or pilates class. Having said that, there is one rule which applies to everyone: If you find yourself running out of steam half-way through your workout, you definitely need fuel. Here are some suggestions you can try.
Eating before exercise:
If you usually exercise first thing in the morning, you should aim for 100 to 300 calories a minimum of 30 minutes before you exercise. If you exercise in the afternoon, have a snack or light meal 1 to 2 hours before exercise.
What to eat:
Since carbohydrates are the primary fuel for exercise, your pre-exercise food or beverage choice should be primarily carbs with some protein and a little fat. Some ideas: a banana; Clif, Power, Balance or other energy bar; packet of instant oatmeal; ¼ cup of trail mix; ½ cup of granola or a granola bar; 1 cup of Cheerios or other cold cereal; half a bagel or a few crackers with peanut butter; a cup of yogurt; half of a tuna or turkey sandwich; one egg on an English muffin; half a pita with hummus; ½ cup of cottage cheese with ¼ cup berries or other fruit. For morning exercisers who are not hungry first thing in the morning, try drinking your calories: 8 oz. of juice, a cup of chocolate milk, or 16 oz of Gatorade or other sports drink should do the trick. You can also try a packet of energy gel such as GU. Runners often use these as a quick way to fuel on the go without over-loading.
Eating during exercise:
If you are exercising for more than an hour, you may want to carry snacks with you. Keep it light and portable. Some ideas: trail mix, jelly beans, gummy bears, M & M’s, fig newtons. You can also break an energy bar into pieces and nibble a little at a time. Or you can fill your water bottle with an energy drink. Some people find that diluting an energy drink with water makes it more tolerable during exercise. Again, you will need to experiment to find out what works best for you.
Eating after exercise:
If your exercise lasts more than an hour or if your activity was particularly strenuous, you should try to re-fuel within 30 minutes after you exercise. This is especially true if you find that you are really hungry. If that is the case, though, you want to avoid over-eating or upsetting your stomach. A fruit and yogurt smoothie is a great choice or any of pre-exercise ideas mentioned above.
I’d love to hear your solutions and suggestions. If you have a comment or question, feel free to post your thoughts on this blog or you can e-mail me at peg@custersoapcompany.com. Also, please check out the comments on previous posts. There is some great info about where to rent snowshoes and how to buy running/walking shoes. Happy exercising!
Eating before exercise:
If you usually exercise first thing in the morning, you should aim for 100 to 300 calories a minimum of 30 minutes before you exercise. If you exercise in the afternoon, have a snack or light meal 1 to 2 hours before exercise.
What to eat:
Since carbohydrates are the primary fuel for exercise, your pre-exercise food or beverage choice should be primarily carbs with some protein and a little fat. Some ideas: a banana; Clif, Power, Balance or other energy bar; packet of instant oatmeal; ¼ cup of trail mix; ½ cup of granola or a granola bar; 1 cup of Cheerios or other cold cereal; half a bagel or a few crackers with peanut butter; a cup of yogurt; half of a tuna or turkey sandwich; one egg on an English muffin; half a pita with hummus; ½ cup of cottage cheese with ¼ cup berries or other fruit. For morning exercisers who are not hungry first thing in the morning, try drinking your calories: 8 oz. of juice, a cup of chocolate milk, or 16 oz of Gatorade or other sports drink should do the trick. You can also try a packet of energy gel such as GU. Runners often use these as a quick way to fuel on the go without over-loading.
Eating during exercise:
If you are exercising for more than an hour, you may want to carry snacks with you. Keep it light and portable. Some ideas: trail mix, jelly beans, gummy bears, M & M’s, fig newtons. You can also break an energy bar into pieces and nibble a little at a time. Or you can fill your water bottle with an energy drink. Some people find that diluting an energy drink with water makes it more tolerable during exercise. Again, you will need to experiment to find out what works best for you.
Eating after exercise:
If your exercise lasts more than an hour or if your activity was particularly strenuous, you should try to re-fuel within 30 minutes after you exercise. This is especially true if you find that you are really hungry. If that is the case, though, you want to avoid over-eating or upsetting your stomach. A fruit and yogurt smoothie is a great choice or any of pre-exercise ideas mentioned above.
I’d love to hear your solutions and suggestions. If you have a comment or question, feel free to post your thoughts on this blog or you can e-mail me at peg@custersoapcompany.com. Also, please check out the comments on previous posts. There is some great info about where to rent snowshoes and how to buy running/walking shoes. Happy exercising!
Sunday, January 3, 2010
Just a Few More Winter Fitness Ideas
Several people asked me if I managed to maintain my daily outdoor routine during the Christmas blizzard. The answer is “Yes, I did” – even on Christmas Day which exemplified the worst of the weather. Given the surprised reactions, I thought it might be worth one more article about “what to wear” since, as always, I feel strongly that enjoying the outdoors is all about dressing appropriately.
Christmas Day in the Black Hills was marked by all three of the most severe weather conditions: cold (single digits below zero), strong winds and blowing snow. Yikes! This required breaking out the big guns. I’ll start at the top:
• Head – I have a one-piece hood-type hat that completely covers my head and neck. The neck cover can be pulled up over my face to cover my mouth and nose. It also has a drawstring with toggles on both sides of my head that can be tightened or loosened to meet specific needs. Mine is fleece and fairly loose, but I have seen them made of all sorts of different fabrics such as silk, polypropylene or Gortex. Some are loose like mine; others hug the head. This is a matter of personal preference. I prefer this loose one because I like to wear a knit cap underneath just in case conditions improve. I also prefer pulling the neck covering over the top of my jacket so that I can easily adjust it as necessary. Sometimes I will wear an ear-covering headband under the knit cap for extra ear protection.
• Upper Body – These conditions required doubling up on the expedition- or arctic-weight shirts. For a first layer I wore a full polypropylene turtleneck (not a zip-T) and for the second layer, a fleece-lined zip-T. With two arctic-weight layers, I could wear my trusty wind-block fleece jacket on top. An alternative to this type of layering system could be a full down-filled Gortex parka. I have one of these and I love it, but I save it for sedentary outdoor activities (like watching a football game). If I’m going to be doing any kind of exercising, such as brisk walking or snow shoveling, I prefer layering systems that maximize warmth and minimize weight. As always – no cotton! Synthetics are best for these conditions.
• Lower Body – For a first layer, I wore a pair of regular footed tights. Panty-hose would also do. They are surprisingly good as an insulating layer. Tights are a bit more durable, though. On top of these I wore an arctic-weight pair of running tights (footless) and on top of those, an arctic-weight outer layer with ankle-zips for easy on/off and zip pockets.
• Feet – On top of the footed tights, I wore my polypro liner socks followed by a heavy-weight pair of Smart Wool hiking socks.
All of this may sound like a lot, but it is a surprisingly lightweight system with maximum protection from the weather. A few other suggestions:
• If possible, go out in the morning. I usually go out between 7:15 and 7:30 AM every day. It is light out by then, even in the winter. But there is usually less wind in the early morning. I realize this is not possible for everyone, but there are many advantages to exercising first thing in the morning. I have been doing it for so many years that it is almost automatic. The hard part is getting out of bed. Once you’re up, it’s easy to keep moving. The nice thing about exercising in the morning is that when you are done, you don’t have to think about it for the rest of the day. Then whatever happens during the day, you know you’ve gotten your exercise in. It sets you up and gives you more energy for the rest of the day. Even if you think you have no time, you can always carve out 30 minutes or so first thing in the morning just by getting up a little bit earlier. With few exceptions, pretty much everyone can do this.
• Have everything ready. That is, know where all of your gear is so you can jump into your clothes and get out there. It only takes a minute to look at your outdoor thermometer and decide what to wear. I keep everything in the same place so I know where to find what I need. Find a place that will not be disturbed by other family members. Take the time to put it all back in the same place when you get back in. If I can’t do that right away, do it later in the day or evening when you have more time.
• If you don’t like going out in the dark, find a place for an indoor activity. Treadmills are great if you have the space, but there are other options. There are many fitness DVDs that can be easily adapted to small spaces. Or you can go to the Y or other fitness facility. Find a friend to work out with. It is easier to get outdoors if you have someone else to help keep you motivated. Or perhaps you can work out with someone who has some usable indoor space and share DVDs.
• Keep a log or journal. Write down your activities each day. This is a great motivator. Use a day-planner or calendar. Seeing how much you do day after day will keep you from leaving spaces blank. It will also help you to remember how you dealt with various life issues like lack of time, weather, family responsibilities, etc. Keep track of what activity you do, how long you do it for, how you felt, what worked and what didn’t work. You’ll be surprised by how much help this can be.
Above all, don’t let winter get you down. Keep moving! You’ll look and feel better. The winter will seem to go by that much faster and you’ll be in great shape when spring arrives.
As always, feel free to post a message on this blog or e-mail peg@custersoapcompany.com if you have comments, suggestions or tips you would like to share.
Christmas Day in the Black Hills was marked by all three of the most severe weather conditions: cold (single digits below zero), strong winds and blowing snow. Yikes! This required breaking out the big guns. I’ll start at the top:
• Head – I have a one-piece hood-type hat that completely covers my head and neck. The neck cover can be pulled up over my face to cover my mouth and nose. It also has a drawstring with toggles on both sides of my head that can be tightened or loosened to meet specific needs. Mine is fleece and fairly loose, but I have seen them made of all sorts of different fabrics such as silk, polypropylene or Gortex. Some are loose like mine; others hug the head. This is a matter of personal preference. I prefer this loose one because I like to wear a knit cap underneath just in case conditions improve. I also prefer pulling the neck covering over the top of my jacket so that I can easily adjust it as necessary. Sometimes I will wear an ear-covering headband under the knit cap for extra ear protection.
• Upper Body – These conditions required doubling up on the expedition- or arctic-weight shirts. For a first layer I wore a full polypropylene turtleneck (not a zip-T) and for the second layer, a fleece-lined zip-T. With two arctic-weight layers, I could wear my trusty wind-block fleece jacket on top. An alternative to this type of layering system could be a full down-filled Gortex parka. I have one of these and I love it, but I save it for sedentary outdoor activities (like watching a football game). If I’m going to be doing any kind of exercising, such as brisk walking or snow shoveling, I prefer layering systems that maximize warmth and minimize weight. As always – no cotton! Synthetics are best for these conditions.
• Lower Body – For a first layer, I wore a pair of regular footed tights. Panty-hose would also do. They are surprisingly good as an insulating layer. Tights are a bit more durable, though. On top of these I wore an arctic-weight pair of running tights (footless) and on top of those, an arctic-weight outer layer with ankle-zips for easy on/off and zip pockets.
• Feet – On top of the footed tights, I wore my polypro liner socks followed by a heavy-weight pair of Smart Wool hiking socks.
All of this may sound like a lot, but it is a surprisingly lightweight system with maximum protection from the weather. A few other suggestions:
• If possible, go out in the morning. I usually go out between 7:15 and 7:30 AM every day. It is light out by then, even in the winter. But there is usually less wind in the early morning. I realize this is not possible for everyone, but there are many advantages to exercising first thing in the morning. I have been doing it for so many years that it is almost automatic. The hard part is getting out of bed. Once you’re up, it’s easy to keep moving. The nice thing about exercising in the morning is that when you are done, you don’t have to think about it for the rest of the day. Then whatever happens during the day, you know you’ve gotten your exercise in. It sets you up and gives you more energy for the rest of the day. Even if you think you have no time, you can always carve out 30 minutes or so first thing in the morning just by getting up a little bit earlier. With few exceptions, pretty much everyone can do this.
• Have everything ready. That is, know where all of your gear is so you can jump into your clothes and get out there. It only takes a minute to look at your outdoor thermometer and decide what to wear. I keep everything in the same place so I know where to find what I need. Find a place that will not be disturbed by other family members. Take the time to put it all back in the same place when you get back in. If I can’t do that right away, do it later in the day or evening when you have more time.
• If you don’t like going out in the dark, find a place for an indoor activity. Treadmills are great if you have the space, but there are other options. There are many fitness DVDs that can be easily adapted to small spaces. Or you can go to the Y or other fitness facility. Find a friend to work out with. It is easier to get outdoors if you have someone else to help keep you motivated. Or perhaps you can work out with someone who has some usable indoor space and share DVDs.
• Keep a log or journal. Write down your activities each day. This is a great motivator. Use a day-planner or calendar. Seeing how much you do day after day will keep you from leaving spaces blank. It will also help you to remember how you dealt with various life issues like lack of time, weather, family responsibilities, etc. Keep track of what activity you do, how long you do it for, how you felt, what worked and what didn’t work. You’ll be surprised by how much help this can be.
Above all, don’t let winter get you down. Keep moving! You’ll look and feel better. The winter will seem to go by that much faster and you’ll be in great shape when spring arrives.
As always, feel free to post a message on this blog or e-mail peg@custersoapcompany.com if you have comments, suggestions or tips you would like to share.
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