Count the Calories You’ll Use Playing Outside this Winter

Skiing deep powder in the B.C. Cariboos is a sure way to burn big calories.

By Nicole Palacios

You’ve made your New Year’s Resolutions, and this year you’re going to stick to them. Whether it’s getting fit or staying fit, or even running your first marathon, there are probably a few fitness goals on your to-do list.

This year, why not avoid the gym crowd and the same old workouts and, instead, get outdoors? Your winter workout awaits you.

Outdoor Running
You do it the rest of the year, so why not do it during the winter too? Here on the West Coast, it’s simple to maintain a running routine from December to March. With the little snow we get, we can run anywhere, anytime. In other parts of Canada this may not be the case, but there are still some opportunities for outdoor running.

Make sure that you have the right footwear before you start.

North Shore Athletics store manager Peter Watson has three recommendations for running in the snow. He suggests traction devices such as Yaktrax, Kahtoolas (microspikes); which are more aggressive, or Hobnails, where the spikes are screwed directly into the rubber soles. If you don’t need serious traction for snow, then just make sure that your shoes are waterproof and have enough grip for slippery sidewalks.

Skating, Hockey
Ice skating is great fun, and when done intensely, can really work up a sweat and burn calories. Thanks to colder winter weather, outdoor rinks can be available.

Ice skating can be done on your own, or with companions. Why not lace up your skates and shoot the puck around? Engaging in game play makes the time go by so much faster; exercise doesn’t have to be all about clock watching.

Snowshoeing
If you haven’t yet tried it, you should. Snowshoeing is a brilliant way to stay fit during the winter; getting in a cardiovascular, lower body and core workout.

As long as you have a snowy path and a pair of snowshoes, you are all set.

If you live near a mountain with snowshoe access, you can join in on guided snowshoe tours, or just do your own exploring with friends.



Skiing: alpine or cross-country
When it’s dark and cold outdoors, it’s usually time to curl up inside beside the fire, right? Not if there is fresh powder and a well lit mountain, it isn’t.

Why not try night skiing as a fun way to spend an evening enjoying the rush of the mountain air and the view below, while also getting a great workout?

If you’re not into heights, cross country skiing is a terrific way to get a total body workout and skip the steep terrain.

You might spend a whole day on the mountain as opposed to an hour or so in the gym, so you’re prone to burn many calories and fat along the way; bringing you that much closer to meeting and maintaining your new year’s resolutions.

Snowboarding
If you made plans that included thrill seeking and total body workouts, then snowboarding is the right activity for you. This popular Canadian pastime is a great workout for the whole body and it also helps you improve your balance and core strength.

Other Fun Ideas
Trish Muse, a physiotherapist and fitness pro in Washington, D.C. has some other fun ideas for winter activities which include snow Frisbee, snowball dodge ball, a fitness scavenger hunt, snow basketball and snow dancing. Whether you enjoy the rush of a runner’s high or the adrenaline pump of snowboarding, your winter workout can give you everything you need to stay on top of your fitness resolutions.

Nicole Palacios is a certified personal trainer and writer in North Vancouver, B.C.

 Photo courtesy topher donahue, canadian mountain holidays

Stay well insulated while exercising outdoors

Not sure if you should layer up or wear a big coat for your snow adventure? Karen Laughland of Whistler/Blackcomb has these recommendations:

Wear three layers; first, a base layer in contact with your skin - avoid cotton.

The second layer provides insulation and a barrier to heat loss - down, wool or fleece. The third layer protects from the wind and elements - Gore-Tex and waterproof breathable fabrics. Ventilation and pit zips also come in handy to help regulate temperature.

For running, make sure to wear a wind proof jacket and pants over a layer of long johns, and double up your gloves and toque, says North Shore Athletics’ Peter Watson.

Calorie burn Count for great winter activities

Activity                                        Calorie Burn                                        Calorie Burn
                                                     135 - pound person for 30 minutes          180 - pound person for 30 minutes

Running                                               285                                                       420
(10 minute mile)

Ice skating/Hockey                           200/228                                                294/336

Snowshoeing                                      228                                                        336

Skiing – cross country/alpine            228/171                                               336/252

Snowboarding                                     171                                                        252

Source: sparkpeople.com

January/February 2011 Issue