FitSugar

Now Is the Time to Get Ready For the Slopes

FitSugar — Thu, 19 Nov 2009 08:00:41 -0800

Even though we're in the middle of Fall and I've yet to see any real signs of snow, experts say now is the time to get your butt in gear for Winter sports. Days on the slopes can be long and require a good amount of endurance, especially if you're the type who likes to visit the mountains for an extended weekend or even longer.

Veteran Winter Olympic athletes like ski racer Daron Rahlves and snowboarder Elena Hight recommend doing specific training for Winter sports six to eight weeks before the season starts. They say the key to lasting all day, weekend, or week on the slopes is to work on flexibility, strength, and cardio. A good mix of this will ensure you can snowboard from sunup to sundown. Being in tip-top shape will also help cut down on injuries.

An article in the San Francisco Chronicle asked a group of Winter Olympians and trainers their advice on getting in shape for Winter sports. Here's some of their advice.

Stretch for 15-20 minutes every day or do 10 minutes of sun salutations. Skiers should focus on their lower bodies, while snowboarders should focus on their upper and lower areas.
Two to three times a week, focus on strength training with emphasis on your quads, hamstrings, and core muscles. Keeping your legs and core strong helps with balance and endurance, and helps cut down on ACL injuries. If you can, use kettlebells and also make sure to do tons of squats, leg curls, and lunges.
Do some sort of aerobic activity for at least 15 minutes every day, keeping your heart rate elevated the entire time.

Sounds doable to me. Who's hungry for powder?

Gear Review: Radiance Jacket by Mountain Hardwear

FitSugar — Wed, 28 Oct 2009 11:00:33 -0700

If you are looking forward to Winter but not the cold that accompanies it, Mountain Hardwear has constructed a jacket for you. The Radiance Jacket ($230) is pre-wired for the Ardica Moshi Power System ($145).

When fully charged, the battery powered energy pack will keep you warm for a little over eight and a half hours when set on the low setting and three hours when set for high. The heater fits into an internal pocket in the back of the jacket that sits between your scapula with extra heating coils in the front just above the pockets. Simply pressing the black button on the top of the jacket turns on the heater. The contrast between the lightweight jacket and the stiff battery is quite noticeable though. Known for their lightweight yet warm jackets (I ski in an older version of the company's Flip Jacket), the power system makes the jacket heavy.

I sat in my cold house (why houses in Northern California aren't well insulated is beyond me) and cranked the jacket to the high setting and was quite toasty. I was sweating in minutes. I have no doubt it would keep me warm on the slopes or sitting at a snowy football game, I am not sure I want to pay $375 to stay warm. Think of all the hot chocolate you could buy, even overpriced ski lodge cocoa, with that kind of dough.

If you're an electronics junkie, the jacket will charge them. To learn how read more.

The left pocket of the jacket houses a USB cable, they come with a variety of adapters making it useful for charging your iPhone, iPod, camera, or BlackBerry. The Ardica System takes more than a few hours to fully charge, but it can fully charge your phone multiple times once it's charged.

I think the concept of a warming jacket that helps you stay wired (or at least charged) is cool, but I am not completely sold on the technology. While the jacket is cute and streamlined - it would fit well under a shell to keep for added wind and water protection - but if it is so cold that I need a heater to keep me warm riding up a mountain, I might just opt for a lodge day. What about you? What do you think of the Radiance Jacket?

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Do You Change Your Fitness Routine During the Fall?

FitSugar — Wed, 07 Oct 2009 08:00:30 -0700

Fall spells cooler weather and shorter days. As the seasons change, I notice that I change up my fitness routine quite a bit too. I stay indoors more and will opt for the rowing machine over an early morning bike ride.

What's most interesting to me is that I make the effort to wake up extra early to work out in the morning. Something about leaving work in the freezing dark dampens my fitness spirit.

What about you - do the Fall and Winter months affect your fitness routine?

Are You a Skier or Rider?

FitSugar — Sat, 28 Feb 2009 03:30:00 -0800

The weekend is a great time to hit the mountain. Skiing and snowboarding are both kick-ass workouts, but tell me, which one are you?

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6 Post-Skiing Stretches

FitSugar — Thu, 26 Feb 2009 08:00:00 -0800

You just spent the day soaring down the mountain, floating through a foot of fresh powder, carving quick turns, and tackling moguls. Your body is pleasantly exhausted and your muscles are tight, so here is a great sequence of stretches to do after a day of skiing or riding.

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Sale Alert: Patagonia

FitSugar — Wed, 18 Feb 2009 16:00:00 -0800

End of season sales usually happen mid-season and when it comes to cold weather gear this timing is great. You can get new Winter gear and use it for a couple of months before storing it for next year. Patagonia, known for its excellent snow apparel and base layers, is having a huge sale with items reduced 40 to 60 percent.

The sale items run the gamut, from snow jackets to wicking panties, from ski pants to cozy base layers. If you're planning on Spring skiing, now is the time to get some snow gear. I am digging the wind resistant fleece R3 Jacket (now $105, originally $175). Another great steal is the triple threat Micro Puff Hooded Jacket (now $135, originally $225), which is lightweight, wind proof, and water resistant.

Patagonia also has some cute shorts and sun dresses on sale too. So you can prepare yourself for the sunny months ahead too. The sale ends on February 19, so shop soon.

See some of my sale picks when you read more.

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Not So Common Winter Sports

FitSugar — Mon, 02 Feb 2009 13:00:00 -0800

So many people love to celebrate Winter by skiing, snowboarding, and snowshoeing, but there is so much more to do in the snow. Check out these not so common Winter sports.

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Get Physical: Go Sledding

FitSugar — Sun, 01 Feb 2009 03:30:00 -0800

When it comes to enjoying the snow, sledding is the way to go. You don't need an expensive lift ticket, and kids of all ages can enjoy the snowy terrain. Durable sleds are easy to find in the Winter months and they're cheap too - generally under $20.

Sledding might seem like it's all fun, but there is work involved; you need to walk up the hill to ride it. Uphill walking works your backside nicely, and since snow can be tricky to navigate, you will be working even harder than usual. Now, if you add dragging a sled containing your 35-pound 3-year-old behind you, your workout will be even more intense.

Looking for a hill in your area? Visit Sledriding.com and scroll down to the map, midway down the page. Click on your state to find fun places to sled.

DrSugar Answers: White Fingers and Raynaud's Phenomenon

DrSugar — Thu, 22 Jan 2009 03:30:00 -0800

DrSugar is in the house and he's answering your questions.

Dear Dr. Sugar,
Have you heard of Raynaud’s phenomenon? I have been dealing with this "phenomenon" turning my toes and fingers white and cold when skiing. Let me just say the sensation is not phenomenal. I am wondering if there is anything I can do to help prevent it from happening and if I am causing any permanent damage to my skin? Thanks,
- Cold Toes, Warm Heart

To hear what DrSugar has to say about this condition, read more.

Although the name sounds somewhat exotic, Raynaud’s phenomenon is a very common disorder that results in blood vessel spasms causing white and painful fingers and toes when exposed to the cold. If your fingers and toes are particularly sensitive, Raynaud’s can be very disabling in cold environments. The cause of Raynaud’s is unknown, but sometimes it is associated with other diseases such as lupus or thyroid disorders. If Raynaud’s is not treated promptly, it can result in damage to skin due to lack of blood supply; however, this is fairly rare. This condition commonly affects women 20 to 50 years of age, and often runs in families. Smoking and stress are known to worsen the symptoms of Raynaud’s. So if you smoke, this is yet one more reason to quit.

The easiest and most effective way to prevent Raynaud’s is to keep your hands and feet extra warm. Unfortunately, this simple measure can be quite challenging during prolonged exposure to cold like skiing. One way to prevent the blood vessel spasms in the fingers while out in the cold for prolonged periods of time is to wear mittens instead of gloves. Mittens tend to be warmer because your fingers get heat from each other. I would keep a few hand warmers around so you can put them in the mittens to warm your fingers even more. Keeping toes warm can be a little trickier, but extra thick socks and foot warmers can help. If the ski lodge has boot warmers, take the time to heat the interior of your boots before heading to the ski lift. If none of these tricks help, there are medications that can help prevent skin damage or help heal existing skin ulcers. These prescription medications include calcium channel blockers which prevent vessel spasms and nitroglycerin creams that relax blood vessels. It's also important to remember that if you have other symptoms such as joint pains, rashes, or fatigue, you may have another serious disease that requires evaluation by a doctor.

If you have a question for DrSugar, send me a private message here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

Heathly Reminder: Protect Yourself From the Winter Sun

FitSugar — Tue, 20 Jan 2009 16:00:00 -0800

A sun-kissed glow after a beach vacation is something to smile about, but the raccoon eyes so many people get from a snow-filled trip will only make you cringe. The sun's damaging effects are just as dangerous when it's Winter, so unless you're just planning on hiding out in the cozy lodge, throw some sunscreen in your suitcase beside your layering socks. You'll no doubt want to get on the slopes as soon as possible, but taking an extra five minutes to properly apply sunscreen will prevent you from getting burned from day one.

This ski season, I am loving K2 Sunblock. This ski maker knows how to protect your skin on the slopes.

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