Go Fit and Healthy Through Winter Season!


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Go Fit and Healthy Through Winter Season!

  1. 1. KieFit Journal December 2008 3 SURFIRE W A Y S K E E P W E I G H T O F F D U R I N G C H R I S T M A S D I E T T R E N D S 2 0 0 9 ! C O L D W E A T H E R : R U N N I N G S A F E T Y T I P S W I N T E R W O R K O U T 7 B E T T E R T I P S F O R W I N T E R E X E R C I S E S
  2. 2. JOURNAL KIEFIT HEALTHY AND HAPPY LIFE! DECEMBER 2008 ISSUE: Stay well this Winter! STAY WELL THIS 3 WINTER Hello Fitness Fans! NUTRITION FOR WIN- 4 I am very glad to introduce you to my actual December 2008 TER ATHLETES issue of KieFit Journal. “Happy and Healthy Life in Winter” inspires you for maintaining and upgrading your fitness. Start 3 SUREFIRE WAYS TO 5 KEEP WEIGHT OFF reading, now! DURING CHRISTMAS DIET TRENDS - THE 6 Start reading now and get inspired from KieFit Journal for a DIETS TO WATCH OUT Happy and Healthy Life in Winter Season! FOR IN 2009 HOMEOPATHY - HOW 7 Go Fit and Healthy Through Winter Season! This is our IT WORKS AND WHY YOU SHOULD BE USING IT KieFit Journal motto for this December edition in 2008. YOUR WINTER RUN- 8 NING PLAN TRY THIS 3-POINT Learn about the winter athletes nutrition (Page 4) and effec- PLAN OVER THE WIN- TER MONTHS AND tive diet trends in 2009 (Page 6). What do you know about COME BACK STRONG IN THE SPRING alternative medicine? On Page 7 you can read how Home- COLD WEATHER RUN- 9 opathy works and when you should use it to support your NING SAFETY TIPS health. Stay fit through the whole winter. In KieFit Journal 7 BETTER TIPS FOR you will discover three most important information about your 10 THE WINTER EXERCI- winter running plan. SES ALPINE SKIING - A 11 This KieFit Journal issue gives you seven efficient tips for TOTAL SPORT your successful winter training (Page 10). WHY MOST SKI WOR- 12 Yours in healthy! Heidi KOUT PROGRAMS DON'T STRENGTHEN YOUR LEGS OR ENDU- RANCE AND INVITE INJURIES KIEFIT.COM ISSUE 13 ADVERTISE 14 OPPORTUNITYS— Send me your comments and ideas for further KIEFIT.COM ATTENTION articles. Submit your article to Email: CONTACT— 15 articles@kiefit.com and see it in the next issue Schedules: Submit events sche- KIEFIT.COM of KieFit Journal. dules you know to be mentioned Use your article to generate additional free traffic here in the next issue! SEND ME YOUR COM- 15 MENTS AND IDEAS to your website as well. Submit your personal Fitness FOR FURTHER ARTICLES. and Sport events you wish to be Closing date to submit your articles you wish to be published here and invite Kiefit published here on 25th of each month. Journal readers to attend!
  3. 3. STAY WELL THIS WINTER 3 Stay Well This Winter By Brenda Williams Winter brings snow and the a glass, it is easy for germs crowds are thinner. Many fun snow sports, along with to transfer from one to an- cold and flu viruses are air- holidays such as Thanksgiv- other. And toothbrushes are borne. In crowded stores you ing, Christmas and Valen- also subject to contamination are exposed to other peo- tine's Day. But along with the from airborne germs. Run ples' coughs and sneezes fun comes the not so fun hot water over your brush making it very easy to catch colds and flu. Probably the after use or rinse it in perox- cold. reason that the common cold ide or mouthwash. And when you use restrooms is so named is because it is Encourage family members in public buildings, don't so common. Yet it is possible to wash their hands more throw away the paper towel to survive the cold and flu often. They definitely need to you dry your hands with. season without coming down do this after using the rest- Save it and use it to open the with a cold. One door exiting the secret to doing this restroom. is building a strong immune system. Also, in addition to your daily Java, One enemy of your treat yourself to a immune system is cup of Ginseng lack of rest. You tea. Researchers may even notice have discovered that when some that 100 mg of gin- stressful activity seng taken every demands that you day can reduce burn the midnight your risk of catch- oil, you catch cold ing cold or coming shortly thereafter. down with the flu. During periods of If you don't care deep sleep, your for the taste of the body is busy re- tea, try a supple- plenishing its stock ment. Ginseng is readily of white blood cells. And room and before and after available in health food white blood cells are your eating. stores and nutrition centers. body's infection fighters. So it Also, increase your intake of is important to get a good Employing these simple Vitamin C. Vitamin C helps strategies can ensure that night's sleep. And it doesn't strengthen delicate nose and heart to work in a little extra. you have a healthy, happy, throat membranes, prevent- Sleep late on Saturday or sniffle-free winter. ing penetration by cold and Sunday guilt free. You aren't flu germs. Vitamin E is also lazy; you are saving time, beneficial as it increases energy, and money for medi- your immune system's ability cal bills by strengthening to attack invading flu viruses. your immune system. Exercise, even in small incre- Take some extra time to ments, also helps power your germ proof your home. Open immune system. This can be your windows and air out just a fifteen-minute walk in your house. Stale, heated air the morning, at lunch or after invites germs and provides dinner. However, if you al- an environment for them to ready have a cold or the flu, thrive. Mix bleach with water suspend the exercise until and wipe down doorknobs, you are feeling better. One of Raleigh Implant Dentistry telephones, and remotes. the most effective treatments Quality Raleigh Dentist And remember to sanitize for a cold is extra bed rest. Article Source: http:// EzineArticles.com/? toothbrushes. When expert=Brenda_Williams Try to shop and do your er- toothbrushes are stored rands at a time when the close together, in holders or
  4. 4. NUTRITION FOR WINTER 4 Nutrition for Winter Athletes By Elizabeth Quinn, http://About.com Athletes who participate in cold weather ac- Ideal foods are complex carbohydrates con- tivities have a variety of special needs when sumed 2 hours prior to exercise. Soups, chili, it comes to performing at an optimal level bread, bagels, pasta with tomato sauce while staying comfortable and safe as tem- baked potatoes, cereals, peanut butter, lean peratures drop. meat, and low-fat cheese are good choices. But how you fuel your exercise in the cold It's also important to eat continually to re- can also help you perform your best and stay place carbohydrate stores that are being comfortable and safe. Proper nutrition can used for exercise and warming. If you don't help regulate your core temperature, and replace this energy you will likely feel more keep your body warm while fueling your mus- fatigued and chilled. Children get hungrier cles. In the summer it's easy to sweat to more often and fatigue quicker. This is espe- regulate your temperature and remove ex- cially important for children. Plan ahead and “Winter athletes cess heat. In cold weather, you need this bring energy bars, chocolate bars, trail mix, need to heat to stay warm. bananas, sandwiches or something that you consciously like and will eat. drink more In the cold weather your body temperature Recommendations for Cold Weather Nutri- tion fluids to replace normally drops. Your metabolism increases to warm and the water that humidify the air gets lost via you breathe respiration. “ and you tend to burn slightly more calories to stay warm. Breathing in cold, dry air forces your body to warm and humidify that air and with each exhala- tion, you lose significant amounts of wa- ter. Winter ath- letes need to consciously drink more fluids to replace the water that gets lost via respira- • Drink plenty of water tion. Add this to a decreased desire to drink • Eat a variety of high carbohydrates (the thirst mechanism is reduced in cold foods weather) and you can see why one of the biggest nutritional needs during winter exer- • Plan to eat a small snack every 30-45 cise is replacing lost fluids and getting proper minutes (100-200 calories) hydration. Dehydration is one of the main • Eat warm or hot food when possible reasons for reduced performance in the cold. • Decrease caffeine consumption • Don't drink alcohol. Alcohol dilates the When it comes to eating during cold weather blood vessels and increases heat loss. exercise, warm foods are ideal, but not very • And finally, it's important for winter practical. The problem with cold foods and athletes to have an emergency food fluids is that they can chill the body. In sum- source with them. This is beyond what mer, this cooling effect is helpful during exer- you plan to eat. Hide an extra energy cise, but in winter hot foods are the better bar somewhere just in case choice.
  5. 5. KEEP WEIGHT 5 3 Surefire Ways to Keep Weight Off During Christmas By Jan Staylek The holiday season is the season of weight meals, you will feel satiated very quickly! gain. No matter how hard you try, you are Also try to be happy after you have finished sure to put on a few extra pounds after the your meal, as depression usually triggers holiday season is over. In fact, a lot of peo- hunger pangs. If you really want to have a ple gain weight during Christmas. And if taste of all the courses, you can have small you throw all caution to the winds and in- portions of each course! dulge yourself to your heart's content, then don't be surprised if the scales tilt too low 3. Exercise hard: Just because it is Christ- after a few weeks! mas doesn't mean that you will sit back and relax on your couch the entire day. Does that mean that you should be eating Working out a bit daily will surely not ruin boring, low-calorie foods even during your Christmas joys; if anything, those Christmas? Of course not! There are ways workouts would help you stay fit. to enjoy Christmas and still keep your Exercising doesn't mean hitting the gym weight in check. In this article I will tell you about just that. everyday like mad; in fact, even a simple walking trip would do a lot good to your 1. Eat moderately and exercise self-control: body. Remember that exercises will not Just because it is Christmas doesn't mean only keep you fit and healthy, but also burn that you will let yourself loose and eat just those extra calories that you would con- about everything you could lay your hands sume during the holiday season! on! If you are going to a party with the idea of eating everything offered there, I sug- And try to get rid of the couch; I would say gest you stay at home instead! that nothing is more detrimental to your health than the fatal combo of couch and Don't think that you could lose all the extra television! weight quickly in January, because putting on weight is a lot Pick up your to- easier than losing tally free report it! So it makes on losing weight sense to exercise for Christmas by a bit of self- visiting my weight control when you loss website. hit a Christmas party. You should eat only those foods which you like the most and avoid everything else! The chance of weight gain is still there, but your body weight would still be un- der control! Article Source: http://EzineArticles.com/? expert=Jan_Staylek 2. Enjoy what you eat: A lot of us end up overeating more to derive comfort from foods rather than out of hunger! This prob- lem won't occur if you enjoy each and every bite you have! If you enjoy your
  6. 6. DIET TRENDS 2009 6 Diet Trends - The Diets to Watch Out For in 2009 By Simon Lovell As always, next year will see a plethora of reduce the risk of a heart attack with a plan diet books hitting the shelves all over the and recipes included. This book has a great world, but which are the real gems to look story behind it and with men in uniform; this out for? These are the diets that will surely one is set to be a winner with the ladies on be in the eyes for Oprah's viewers next year. many fronts! You can pre-order from Amazon.com and Amazon.co.uk. Most Anticipated Most Unusual The Lunch Box Diet Release Date: Your Big Fat Boy- January 5th 2009 friend From a bullied teen Release Date: 1st to a hot British per- January 2009 Ac- sonal trainer, this cording to re- “Womans world eating plan comes search, a woman is said it from personal ex- very likely to put on produced 'Gold perience and after weight when in a a huge internet relationship. As the Star Results' buzz surrounding title of the book and 'The his orignal 10 page suggests, a Easiest Diet'. “ ebook, the simple woman's 'big fat eat all day ap- boyfriend' is likely proach with no to be the cause of calorie counting is weight increase. set to be a winner with dieters looking for a The book looks into the differences between fresh new approach that eradicates hunger male and female metabolisms and why it's pangs. The 224 page printed book is set to important to know that you can't always eat offer a 28 day plan as well as a wide selec- the same as him. Plus there's set to be use- tion of tasty lunch box recipes. The media ful tips on how to get your man active, sensi- has already taken to the diet. In top fashion ble ideas, quizzes and more. Unusual yes, magazine Elle they rated it 5/5 stars saying but Your Big Fat Boyfriend could be a good 'the best diet I've ever done' and 'a way of read while pushing across quite a sensible life'. Womans world said it produced 'Gold issue. Star Results' and 'The Easiest Diet'. You can pre-order The Lunch Box Diet book from Amazon.co.uk. Most Sexy The Engine 2 Diet Release Date: 25th February 2009 When a Texas fire-fighter received a high cholesterol Copyright (c) 2008 SCL Health & Fitness reading of 334, something had to be done to For breakthrough expert weight loss tips visit http:// hose down the eating approach that these www.expertfreeweightlosstips.com hard working men were putting onto their Article Source: http://EzineArticles.com/? waistlines, and so The Engine 2 Diet was expert=Simon_Lovell born. A strictly vegetarian approach, the diet will be a safe bet for anyone who wants to
  7. 7. HOMEOPATHY Seite 7 Homeopathy - How it Works and Why You Should Be Using It By Sue Merriam Homeopathy stimulates your own By making careful records of these Because each remedy fits a particular immune system to heal itself. While symptoms, he was able to later use group of symptoms, only one remedy conventional medicine looks at symp- this documentation to treat illnesses is given at a time. That way, the ho- toms as bad - and tries to suppress with the same symptoms. meopathic physician can painstak- them - this more natural approach Encouraged by these findings, Hah- ingly find the right remedy for you. sees your body's various reactions to nemann reopened his practice, this So what are the benefits of this medi- disease as a positive force to expel time using the new medicine he had cine? an illness. Coughing clears phlegm discovered. But there were problems. from your lungs. Conventional medi- Homeopathic medicine is incredibly The substances he used, particularly effective and works fast - sometimes cine suppresses that cough, but ho- the poisons, had sometimes danger- meopathy helps you produce a as soon as you put it in your mouth. ous side effects (sound familiar?). deeper, Also, it's safe. Because it's diluted - Then, purely by chance, he discov- more productive cough for faster and ered that by diluting the substances in not just once, but thirty times or more, complete healing. water, vigorously shaking the contain- there are no harmful side effects. It ers that held them and then diluting either works, or you've chosen the them and shaking them again, the wrong remedy and it doesn't. Babies The History of Homeopathy and pregnant women can take this newly diluted substances caused This system of medicine was devel- wonderful medicine without worries. oped in the late Instead of 1700s by Samuel squelching your Hahnemann, a immune system, German physi- homeopathic cian who was medicine works frustrated with the then "orthodox" even stronger symptoms than the with it. Plus, it's not addictive. As practice of bloodletting, giving mer- original substances, but without the soon as you get better, you stop tak- cury and arsenic and other popular harmful side effects. Now, he was ing it. Your body never becomes de- practices that he thought did more onto something big. pendent upon homeopathic medicine harm than good. He had left medicine Eventually, he developed the three the way it could on regular drugs. and supported his family by translat- ing medical texts. One day he read a principles of homeopathy: It's a holistic treatment, which means claim that it was the bitter and astrin- Like cures like. homeopathic medicine treats the gent qualities of Peruvian bark - In other words, if you have malaria, whole body - your mind, your body which contains quinine - that cured and a substance - like Peruvian bark - and your emotions. Instead of target- malaria. when taken in several doses causes ing a single symptom - the way con- Hahnemann didn't believe this and those malaria symptoms, then you ventional medicine would - homeo- set out to prove the theory wrong. He should take Peruvian bark, or quinine. paths look at the whole picture. made an even more bitter and astrin- The minimal dose. So why isn't everyone using this mar- gent mixture that did nothing to cure velous medicine? The smaller the amount of the original malaria. Then he decided to test the substance, the more powerfully itBecause it's time consuming. A ho- physiological effects of the bark on works. Instead of taking a teaspoon meopath can't just spend ten minutes himself by taking small doses. Even- of Peruvian bark, take a diluted - and with you and find a cure. Instead, a tually, his body reacted to the bark shaken - form of it instead. good homeopathic physician will de- and he developed symptoms very similar to malaria. He began to won- vote at least an hour with you on your first consultation, asking all sorts of der if the reason Peruvian bark cured The single remedy. malaria was because it caused even questions and noting not just your Hahnemann - and those who followed symptoms, but your personality, likes stronger malaria symptoms than the his works - carefully studied the ef- and dislikes, even hair and skin color. disease itself. fects of each remedy on the human All are crucial factors in finding the A New and Safer Approach to Medi- body. Many of the homeopathic phy- right remedy for you. cine sicians did this by taking the reme- dies themselves and carefully re- cording the results. These findings Sue Merriam is author of the website, Organic He began to experiment on other Gardening and Homesteading. were later gathered and printed in natural substances and even poisons, books that homeopaths now study to http://www.organic-gardening-and- taking them in small, regular doses homesteading.com learn which remedies suit which and recording the effects they had on symptoms a patient is experiencing. his body.
  8. 8. YOUR PLAN OVER WINTER Seite 8 YOUR WINTER RUNNING PLAN Try this 3-point plan over the winter months and come back strong in the spring By Ed Eyestone Winter is one of my favorite times to run. I'll you down faster than a frigid north wind. take the beauty of fresh tracks on new Even if your next race is months away, “The fact is, snow over slogging through heat and hu- tempo runs will keep you inoculated maintaining a midity any day. But not everyone agrees. against the ravages of lactic acid. base over the During my first year as a college coach, I winter is had a freshman who raced in the NCAA And fartlek sessions--my winter speedwork critical to cross-country championships but then dis- of choice--will help you maintain your VO2 successful appeared for the next six weeks. When he max. These fast-paced runs also recruit spring returned, I asked where the heck he'd fast-twitch muscle fibers that would other- running.” been. "Coach," he said, "in high school I al- ways took a few months off after cross- wise remain dormant when only doing easy country." My exasperated reply was "This miles. And doing strides will help keep your ain't high school!" sprint mechanics in working order. Needless to say, this freshman was a non- Plan Ahead: Put the date of your first factor in the track season. The fact is, spring race on your calendar. Then your maintaining a base over the winter is criti- second. These forecasted races provide cal to successful spring running. During a motivation. And they let you know when long training hibernation, the principle of your training should begin, which might be reversibility kicks in: When exercise ends, well before spring. detraining begins. One study showed that with just seven days of not training, blood volume dropped sharply. Loss of blood vol- ume directly affects your ability to perform aerobic work. Within three to six weeks of inactivity, your fitness can drop to pretrain- ing levels. Today, when I send my guys off for the winter break, I give them a gift: a three- point plan to stay fit and come back fresh in spring. So can you. Maintain Miles: The less activity, the quicker the free fall into detraining, so keep a running base of at least three nonconsecutive days a week of no less than 50 percent of your usual mileage. Cross-training can help keep your fitness high, but remember that only run- ning makes you running fit. Photographs by Mark Tily Run Fast: Quelle: http://www.runnersworld.com/ A week or two off from quality runs can be article/0,7120,s6-238-267-269-12309-0,00.html beneficial physically and mentally. But ex- tending a break longer than that can slow
  9. 9. COLD WEATHER RUNNING Seite 9 Cold Weather: Running Safety Tips By Christine Luff Running / Jogging Guide / http://running.about.com Falling temperatures and Dress in Layers you're wet, change your fewer daylight hours don't Start with a thin layer of syn- clothes and get to warm shel- mean that your outdoor run- thetic material such as poly- ter as quickly as possible. If ning routine has to go into hi- propylene, which wicks sweat you suspect hypothermia -- bernation for the winter. Run- from your body. Stay away characterized by intense shiv- ning through the cold weather from cotton because it holds ering, loss of coordination, can help shake those winter the moisture and will keep you slurred speech, and fatigue -- blues, improve your energy wet. An outer, breathable layer get emergency treatment im- level, and guarantee that you'll of nylon or Gore-Tex will help mediately. be in better shape once bath- protect you against wind and Stay Hydrated ing suit season rolls around. precipitation, while still letting Despite the cold weather, Follow these tips to run safely out heat and moisture to pre- you'll still heat up and lose flu- and comfortably through wintry vent overheating and chilling. ids through sweat. Cold air weather: If it's really cold out, you'll also has a drying effect, which Watch for Frostbite need a middle layer, such as can increase the risk of dehy- On really cold days, make polar fleece, for added insula- dration. Make sure you drink sure you monitor your fingers, tion. More Tips on Dressing water or a sports drink before, toes, ears, and nose. They for Winter Weather during, and after your run. may feel numb at first, but they Check With Your MD Falling temperatures and should warm up a few minutes Cold air can trigger chest pain fewer daylight hours don't into your run. If you notice a or asthma attacks in some mean that your outdoor run- patch of hard, pale, cold skin, people. Before braving the ning routine has to go into hi- you may have frostbite. Get elements, talk to your doctor if bernation for the winter. Run- out of the cold immediately you have any medical condi- ning through the cold weather and slowly warm the affected tions or concerns about exer- can help shake those winter area. If numbness continues, cising outdoors. blues, improve your energy seek emergency care. Avoid Overdressing level, and guarantee that you'll Pay Attention to Tempera- You're going to warm up once be in better shape once bath- ture and Wind Chill you get moving, so you should ing suit season rolls around. If the wind is strong, it pene- feel a little bit chilly when you Follow these tips to run safely trates your clothes and re- start your run. A good rule of and comfortably through wintry moves the insulating layer of thumb: Dress as if it's 20 de- weather: warm air around you. Your grees warmer outside than it Remember Sunscreen movement also creates wind really is. Sunburn is still possible in the chill because it increases air Don't Forget Your Head winter because the snow re- movement past your body. If About 40% of your body heat flects the sun's rays. Protect the temperature dips below is lost through your head. your lips with lip balm, too. zero or the wind chill is below Wearing a hat will help prevent Take It Easy When It's minus 20, hit the treadmill in- heat loss, so your circulatory Frigid. stead. system will have more heat to You're at greater risk for a Protect Your Hands and Feet distribute to the rest of the pulled muscle when running in As much as 30% of your body body. When it's really cold, the cold, so warm up slowly heat escapes through your wear a face mask or a scarf and run easy on very cold hands and feet. On mild days, over your mouth to warm the days. Save your tough work- wear gloves that wick moisture air you breathe and protect outs for milder days or in- away. Mittens are a better your face. doors. choice on colder days be- Get Some Shades Be Visible cause your fingers will share The glare from snow can It's best to avoid running in the their body heat. You can also cause snow blindness, so dark but, if you have to run at tuck disposable heat packets wear sunglasses (polarized night, wear reflective gear and into your mittens. Add a wick- lenses are best) to avoid this light-colored clothing. Dress in ing sock liner under a warm problem. bright colors if you're running polar fleece or wool sock, but Don't Stay in Wet Clothes in the snow. make sure you have enough If you get wet from rain, snow, Run Into the Wind room in your running shoes to or sweat in cold temperatures, If you head out into the wind, it accommodate these thicker you're at an increased risk for will be at your back at the end socks. hypothermia, a lowering of of your workout, when you're your body temperature. If sweaty and could catch a chill.
  10. 10. WINTER EXERCISES Seite 10 7 Better Tips for The Winter Exercises By Kalkod Though individuals find the summer exer- 6. At your office try not to email or phone cises much more effective, easy and full of your coworkers, get up from your seat and fun. As they have plenty of options avail- walk up to your coworkers. This will also able for their exercising schedule and rou- help you burn your fats and would be an tine and they also have a lot of fun activi- alternative to the exercises. ties available in the summer season. 7. At the last try to play the winter games If you are living in an area where it is cold as much as you can. Try to enjoy the ice- through out the year and you have no alter- skating or snowshoeing, as it would surely native but to exercise in winter than you help you burn a lot many calories while need to look at some of these tips, which playing. will help you make your winter exercises more comfortable and more effective. If These were some of the tips that would you are aware of these facts than the icy help you exercise and burn more calories roads and the cold temperatures outside in the extreme winter weathers. won't hinder your exercise at all. 1. Firstly collect all your favorite fitness vid- Finding the perfect Workout Routines takes eos and find a space indoor at your home time and effort. These best workout rou- that can be a hall or even the basement. tines is a great place to start if a person is Gather all your required equipments and interested in flat abs. The P90X workout your exercising tools in you exercising routines is also another workout that will area. If you will have all the equipments, help develop flat abs. “This would the right space indoor and all your favorite help you walk videos with you than you will surely have few extra steps no excuse for the workout or influence of and would help the cold weather outside. you burn more 2. It's better to walk around your favorite of your fats shopping mall and around your favorite without any brand stores. It would help you burn more additional of your calories and help you keep yourself workouts.” more fit. 3. Try to park further away from the grocery stores, shopping malls, and markets and try to walk to your destination. This would help you walk few extra steps and would help you burn more of your fats without any additional workouts. 4. When at shopping malls or outdoors, try to use stairs instead of the elevators or escalators. This will help you burn a lot more calories, and meanwhile you will reach your destination. 5. If it rains or snows outside use your pathways, garages or floors at your office to walk laps around. Try to take as many Article Source: http://EzineArticles.com/? trips as you can from one floor to another expert=Jesse_Miller at your office.
  11. 11. A TOTAL SPORT—SKIING Seite 11 Alpine Skiing - A Total Sport By Anand Upadhye Most of the people enjoy accidents. Then there are winter, snow and of course Preparations before Depar- contusions (18%), muscu- winter sports. Alpine skiing ture loskeletal injuries, tendonitis is one of the favorite winter (7%), wounds (5%), Even less fit people are at- sports for most of the peo- dislocations (3%), and head tracted by the charms of ple. It involves muscular injuries (3%). skiing. Thus, many people effort at the level of thighs, go on the ski slopes after legs and abdominals; several months of inactivity. The Knee Sprain, a Classic speed, balance, orientation in space, skill, lung capacity Ideally, of course, a sporting Ski Accident therefore alpine skiing is a activity is needed through- Representing one third of total sport, besides altitude, out the year, otherwise a the accidents, knee sprain which requires the body small preparation a month injuries are the most com- specific conditions. before departure is recom- mon one. Each year about mended. Emphasis will be 15, 000 skiers are victims of A Technical Sport placed on the legs, con- the most serious forms of Skiing is a technical disci- stantly worked when skiing, knee sprain, fracture of the pline. It is therefore advis- with 3 goals: anterior crossed ligament. able to start taking some 1. Muscle: to avoid pain in This ligament is one of the courses in order to assimi- four ligaments of the knee the legs in the morning, late the basic techniques - practice short exercises, and it provides a consider- how to stop, to turn, able part of the stability of the bending legs, slots, squats, knee. to make a slip, to fall ... - exercises related to the and gain confidence. Good chair (seated, back to the This sprain sometimes re- reflexes taken, skiing will wall, without support). In quires surgery and a lengthy only be enjoyable. Plenty of everyday life, prefer the period of rehabilitation. ski schools all over the YouTube Video – stairs to the elevator. world and instructors offer 2. Stretch: to prevent acci- Women over 25 are 3.5 Exercise Ski Workout courses at any level. dents and favor muscle re- times more at risk than men covery, stretch your legs: Here: When to Avoid Skiing are. front and back of the thigh, Apart from the usual indica- calf. tions against sport, there are risks of skiing related to 3. Work the balance on the altitude. A chronic heart dis- skis, as our legs bear our ease, chronic respiratory weight, and take over turns, failure, and certain blood bumps, speed. diseases prohibit the stay at © 2008 Anand Upadhye. All rights more than 2,500 meters The Most Frequent Acci- reserved. Anand Upadhye is the above sea level. dents owner and webmaster of http:// Each ski season is associ- www.gingerlist.com/ and a recog- In other cases, a doctor's nized Internet Marketing profes- opinion may be necessary, ated with accidents like fall, sional. collision between skiers, in case of pregnancy (1st and 3rd quarter), stabilized against an obstacle. The http://www.gingerlist.com/ is a online lifestyle guide with up-to- heart disease, chronic bron- practice of alpine skiing has date information on Local Busi- indeed its risks. The most chitis, children under 18 nesses, from Restaurants & Spas months, asthma triggered affected skiers are begin- to Hotels, Retails, Bars & Clubs, by cold or effort, and any ners, children under 11 and Shopping and More. disease that requires regu- those over 55 years. Article Source: http:// lar monitoring. Sprains (36%) and fractures EzineArticles.com/? (25%) are the most frequent expert=Anand_Upadhye
  12. 12. ABOUT SKI WORKOUT Seite 12 Why Most Ski Workout Programs Don't Strengthen Your Legs Or Endurance and Invite Injuries By Matt Taylor Whenever you pick a skiing magazine... you rate wall squats or wall sits in the workouts. are going to see articles written by so called ski fitness "expert" recommending that you do Although this exercise is OK... it isn't the best his specific ski workout... and to be honest with or optimal for skiers! But much better than you... most of those ski workouts are what I those machine exercises by far... would call bogus. Let's just define exactly what As I said before, wall squats are not optimal you SHOULD get out of an excellent and well- designed ski workout -- the ability to train your exercises that improve your legs strength and body to get stronger legs and core that can endurance over the full range of motion that you will be using when downhill or crosscoun- endure long skiing times without feeling fa- tigue. Without feeling like "jelly legs!" Or much try skiing. But there are a dozen exercises that worst, getting injured. I know of that are much, much better than locking your joints over a period of time as an And I don't know about you... but when I finally isometric exercises (wall squats). show up at the slopes and it is a GREAT pow- Another big red flag for the typical ski workouts der day... the last thing I want to do is call it quits after 2 to 3 hours. Or even get some nag- is they mostly ignore the right joint strength ging injuries that cut our skiing season short. balance. To make it more simple... when you are skiing... you are putting a lot of work on Now let me tell you what is the problem that I your quads, hamstrings and glutes... and they see with the traditional workout routines for must all work together. So what you want to do skiers... most if not all the recommended skiing is find some exercises that strengthens the exer- major cises mus- are in- cle efficient and quite frankly, have little to do with the actual move- groups as opposed to individually working out ment while you ski. And to make things worst... each muscle. you may be setting yourself up for a potential And this is why most ski programs fail to injury. strengthen and protect your legs from injuries! For instance, any workouts that involve the use of machines -- leg presses, leg extensions Conclusion: and leg curls. Not only those machine exer- cises are incredibly boring... they are so dan- Finding the right ski workout program is critical to your skiing success and shouldn't be treated gerous that you should run... not walk away from them. In my opinion... using the machine as an afterthought. You want a program that is workouts can only set you up for injuries. It fun and challenging... one that incorporates effective ski workouts that makes sense... so won't help make your legs stronger. And it won't increase your leg's endurance on the you can rule the powder on your ski vacation! downhill slopes. If you want to get all the proper and effective exercises that really work to get your legs in And I say this because the machine workouts awesome shape to dominate the slopes this have absolutely nothing to do with the actual coming season... then you should definitely movements your legs make when skiing. They check out this, ski workout program called usually follow unnatural patterns that are not Avalanche Ski Training manual. You will find biomechanically correct. Doing so would cre- out the best kept secrets from a world class ate excessive stress on your back and possi- fitness trainer that is also a ski nut! ble injuries in the knees. Yikes! Avoid them... Another ski exercise that is pretty common for skiers is the wall squats. In every skiing fitness program I've seen on the Internet or the skiing magazines incorpo- Get more information at my website at: http://
  13. 13. KIEFIT.COM—ISSUE Seite 13 KieFit– Board This site is created to post job exclusively for health and fitness professional. Search for qualified professionals and opening your career world wide. Reach your targeted audience massively. Your ad is thirty (30) days visi- ble for FREE! FitBlurbs.com Your Source For Fit- ness Related Articles Find Free Information About Fitness, Health And Wellness.
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  15. 15. KIEFIT JOURNAL Contact[at]kiefit.com YOUR COMMENTS AND IDEAS ARE WELCOME! Do you have ideas or themes which you like to be covered in the next kiefit.com publication for January 2009? Please let me know. Please write to: Email: suggestions[at]kiefit.com Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com Your ideas and articles are very welcome. Thank you very much. Stay healthy, Heidi Copyright © 2008 Kiefit.com All Rights Reserved. Use of this document constitutes acceptance of Kiefit.com Designated trademarks and brands are the property of their respective owners.