January | 2011 | True Fitness Blog

So here we are again dealing with the dilemma of what to do during the winter for exercise without being stuck with boring indoor workouts.

Have you ever considered using a Wii or the Xbox Kinect?  I have personally used the Wii and I’m dying to try the new Xbox Kinect. I have played baseball on the Wii, which was not a big calorie burn but fun and hard at the same time.  I also played the boxing game, which is extremely physically demanding and will burn many calories.

Here are two websites that detail some of the benefits of both games systems.

http://www.docshop.com/2007/12/11/nintendo-wii-mere-video-game-system-or-weight-loss-solution

http://123kinect.com/weight-loss-fun-easy-kinect/

I haven’t been able to find hard numbers for calories burned on both systems but hear is what I found for the Wii.

Activity Calories Burned per Hour
Elliptical Machine 792
Treadmill – Running 6mph 708
Stationary Bike 600
Treadmill – Walking 3.5 mph with Incline of 10 480
Wii Boxing 360
Wii Tennis 341
Walking during Lunch Hour 315
Wii Bowling 78
Working on Computer 72

This gives you a general ideal of what the virtual world of exercise can do for you but I would stress that you should be careful with this type of exercise because you don’t have someone available to help correct your form.

The Xbox Kinect sells for about $149.00 (see hyper link below, however if you don’t have an Xbox already the whole kit and caboodle will run you $399.

The Wii sells for about $199 and the addition of the Wii fit is about $94.

My overall opinion on this type of exercise is that it shouldn’t replace “real” sports and exercise but I am a fan of gaming and also of anything that will get people to exercise.  So which whichever way you go with your exercise endeavors have fun, be safe and be happy!

What to do outside during the winter months to get exercise?

Part of this dilemma is just how much of the cold you can stand.  There is great outdoor gear for just about every sport.  There is no such thing as bad conditions, just bad gear.  The first rule of thumb is to dress for how you will feel after 10 minutes of activity and then pick your gear…

Here is what I wear when I run in the cold.

If it’s in the 40’s I wear slightly heavier socks, running shorts, an Under Armour tank base layer and a half-zip.

If it’s in the 30’s, then I wear heavier socks, shorts under running pants, under Armour tank base layer, long sleeve dry fit shirt and a mid weight wind proof jacket.  I also will wear an under armor light running cap and light gloves.

If it’s 20 or lower, I will wear a type of neoprene sock, Patagonia long johns for my legs and heavier running pants.  For my upper body, I will wear the same under Armour tank base layer, another Under Along sleeve base layer, a half zip long sleeve top and a mid-weight wind proof running jacket.  For my head, I wear a heavier running cap and heavier gloves.

Anything less than 10 degrees, I can’t lie: I’m staying indoors.

Here is a list of links to the products I wear.

Slightly heavier socks

http://www.killersocks.com/Drymax-Cold-Weather-Running-_p_1-366.html

Heavier socks

http://www.sierratradingpost.com/p/3308G_SmartWool-Outdoor-Sport-Merino-Wool-Socks-Medium-Cushion-Crew-For-Men.html?utm_source=GoogleBase&utm_medium=PaidShopping&utm_term=SmartWool_Outdoor_Sport_Merino_Wool_Socks_-_Medium_Cushion_Crew_For_Men&utm_campaign=PCGOOGLEBASE11&codesProcessed=true

Neoprene socks

http://www.altrec.com/seirus/neoprene-sock

Patagonia long johns

http://www.patagonia.com/us/product/patagonia-mens-capilene-1-silkweight-bottoms-long-johns-underwear?p=45400-1-155

Running Shorts

http://www.roadrunnersports.com/rrs/products/TGM1284/

Running pants

http://www.brooksrunning.com/Vapor-Dry-3D-Stadium-Pant/210241001%2e035,default,pd.html?start=3&cgid=mens-apparel-tights-pants

Heavier running pants

http://www.underarmour.com/shop/us/en/mens/apparel/bottoms/pants/pid1000431-Men-s-Armour-174-Fleece-Performance-Pant/1000431-001

Tank

http://www.underarmour.com/shop/us/en/search/pid1211362-Men-s-UA-Blur-Tank/1211362-001&FSR=1

Long sleeve base layer

http://www.underarmour.com/shop/us/en/mens/apparel/tops/longsleeve/pid1000511-Men-s-ColdGear-174-Longsleeve-Crew/1000511-100

Half-zip long sleeve shirt

http://www.underarmour.com/shop/us/en/mens/apparel/tops/quarter-zips/pid1005557-Men-s-ColdGear-174-Tactical-1-4-Zip/1005557-001

Mid-weight jacket

http://www.underarmour.com/shop/us/en/sports/running?pg=1&sort=BS&ne=114&n=122&lr=YWRkRmlsdGVy|MTIy

Ear band

Light cap

http://www.underarmour.com/shop/us/en/search/pid1217947-Men-s-Chesapeake-Beanie/1217947-002&FSR=1

Heavier Cap

http://www.roadrunnersports.com/rrs/products/MZA141/

Heavier Gloves

http://www.roadrunnersports.com/rrs/products/MZA145/

Light gloves

http://www.underarmour.com/shop/us/en/girls/apparel/tops/sleeveless/pid1006611-UA-Fleece-Glove/1006611-001&FNR=1

I also thought this article would be helpful as well

www.runningplanet.com/training/dressing-for-cold-weather-running.html

So it’s winter again and like many others I get worried that I may catch a cold.  Here are 10 simple things that help keep Jack Frost from taking more than just a nip out of me.

  1. Exercise has definitely been proven to strengthen your immune system.  Work that New Year’s resolution, and it should help prevent illness.
  2. I make sure to drink lots of water; it’s a great way to flush your system.
  3. I also take a multi-vitamin to keep my vitamin C levels high and to take in extra anti-oxidants.
  4. I frequently wash my hands, and I use anti-bacterial hand sanitizer.
  5. I also make sure to never touch my eyes with my hands; it is a direct passage into the body that germs can travel through.
  6. This is one of the toughest for us all, but I try and get as close to eight hours of sleep as possible.
  7. I always wear a hat during the winter; we lose heat easily from our heads, and if you get cold, your immune system can drop.
  8. I like to use a humidifier.  It seems to help me breathe better when I sleep and prevent me from getting dried out.
  9. I also try to keep my stress levels down; stress can lower your immune system.  My Kung Fu usually does the trick for me.  Just find something that relaxes you, and it will help.
  10. I try to maintain a healthy, balanced diet; this will help you to look better and feel better, while giving your body the energy and nutrients to keep your immune system strong.

If you haven’t heard the Functional Movement Screen (FMS) you are missing out.  I have been using FMS with my clients for several years and it is truly a wonderful means of assessing the functional fitness of anyone that is starting an exercise program.  It is very easy to build fitness on top of dysfunction.  With an FMS screen you can achieve fitness, built on top of proper function and greatly reduce chances of injury.  My trainers and myself learned the FMS system from the inventors Gray Cook and Lee Burton and we provide it to our clients.  If you are in the Bethesda Maryland area please feel free to look us up www.jettllc.biz for an assessment.

Here below is a more detailed description of the Functional Movement Screen and for more information go to www.functionalmovement.com/SITE/index.php .

What is the FMS?

The Functional Movement Screen (FMS) is the product of an exercise philosophy known as Functional Movement. This exercise philosophy and corresponding set of resources is based on sound science, years of innovation, and current research.

How it Works – Simplifying Movement

Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.

What it Does – Widespread Benefits

The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone involved – individuals, exercise professionals, and physicians.

Communication – The FMS utilizes simple language, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment.

Evaluation – The screen effortlessly identifies asymmetries and limitations, diminishing the need for extensive testing and analysis.

Standardization – The FMS creates a functional baseline to mark progress and provides a means to measure performance.

Safety – The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved.

Corrective Strategies – The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans.

1.  Just start, don’t think about the plan just get to the gym.  Once you walk through those doors the energy of the club will carry you through and you will start some type of workout.

2.  Try to make a commitment, repeating a behavior for 21 days in a row, or six months has been proven to be habit forming.

3.  While you are creating this habit make sure to reward yourself after working out or going to the gym.  Treat yourself!!

4.  Don’t let the need to have a gym membership get in your way there are many ways to exercise at home.  One of the best is the P 90 X system. http://www.beachbody.com/product/fitness_programs/p90x.do?tnt=P90X_MS2_C2&code=SEMB_GOOGLE_P90X&extcmp=e79dc8a93ec8447a&ef_id=SwcKpUNIYWQAAHYXbZoAAAWA:20110109121618:s

5.  Think about getting a personal trainer, they will take care of the motivation for you and the money you pay for the service gives you accountability.  This a great way to fast track a fitness jump-start.

6.  If you can’t get a trainer than get a training partner.  By having a training partner you have a built in support system.   If one of you is feeling unmotivated than the other will jump in with a push vise versa.

7.  Try different things, sometimes the reason people don’t want to start working out again is due to the boredom with their current workout routine.  Try something completely new, Yoga, Martial Arts, Tai Chi, Cross fit, a personal trainer, Pilates…etc.

8.  Make sure to schedule your workouts, block out a period of time where you have nothing other than your exercise planned.

9.  Try buying yourself some new exercise clothes, you will want to get your money’s worth and you will be dressed for success.

10.  Above all, make sure to have fun with whatever type of exercise routine you are going to start.  That is the true key to success, if you do what you like in life it won’t seem like work.

Here is a quick stretch routine that is guaranteed to improve your flexibility.  Try this routine 3 to 4 times a week for best results.  Make sure that you take a few minutes to warm-up before you start this static stretching routine.  This routine is meant to increase flexibility and should not be performed before sports activities, which could actually increase your chance of injury.  Hold each stretch for 30 to 90 seconds and repeat each stretch two to three times.

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