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KieFit Journal December 2008

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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

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C O L D W E A T H E R : R U N N I N G S A F E T Y

W I N T E R

W O R K O U T

7 B E T T E R T I P S E X E R C I S E S

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KIEFIT JOURNAL

HEALTHY AND HAPPY LIFE! DECEMBER 2008

Stay well this Winter!

ISSUE: STAY WELL THIS WINTER

3

NUTRITION FOR WINTER ATHLETES

4

3 SUREFIRE WAYS TO KEEP WEIGHT OFF DURING CHRISTMAS

5

DIET TRENDS - THE DIETS TO WATCH OUT FOR IN 2009

6

HOMEOPATHY - HOW IT WORKS AND WHY YOU SHOULD BE USING IT

7

YOUR WINTER RUNNING PLAN TRY THIS 3-POINT PLAN OVER THE WINTER MONTHS AND COME BACK STRONG IN THE SPRING

8

COLD WEATHER RUNNING SAFETY TIPS

9

7 BETTER TIPS FOR THE WINTER EXERCISES

10

ALPINE SKIING - A TOTAL SPORT

11

WHY MOST SKI WORKOUT PROGRAMS DON'T STRENGTHEN YOUR LEGS OR ENDURANCE AND INVITE INJURIES

12

KIEFIT.COM ISSUE

13

ADVERTISE OPPORTUNITYS— KIEFIT.COM

14

CONTACT— KIEFIT.COM

15

SEND ME YOUR COMMENTS AND IDEAS FOR FURTHER ARTICLES.

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Hello Fitness Fans! I am very glad to introduce you to my actual December 2008 issue of KieFit Journal. “Happy and Healthy Life in Winter” inspires you for maintaining and upgrading your fitness. Start reading, now! Start reading now and get inspired from KieFit Journal for a Happy and Healthy Life in Winter Season! Go Fit and Healthy Through Winter Season! This is our KieFit Journal motto for this December edition in 2008. Learn about the winter athletes nutrition (Page 4) and effective diet trends in 2009 (Page 6). What do you know about alternative medicine? On Page 7 you can read how Homeopathy works and when you should use it to support your health. Stay fit through the whole winter. In KieFit Journal you will discover three most important information about your winter running plan. This KieFit Journal issue gives you seven efficient tips for your successful winter training (Page 10). Yours in healthy! Heidi

Send me your comments and ideas for further articles. Submit your article to Email: articles@kiefit.com and see it in the next issue of KieFit Journal. Use your article to generate additional free traffic to your website as well. Closing date to submit your articles you wish to be published here on 25th of each month.

ATTENTION Schedules: Submit events schedules you know to be mentioned here in the next issue! Submit your personal Fitness and Sport events you wish to be published here and invite Kiefit Journal readers to attend!


STAY

WELL

THIS

WINTER

Stay Well This Winter By Brenda Williams

Winter brings snow and the fun snow sports, along with holidays such as Thanksgiving, Christmas and Valentine's Day. But along with the fun comes the not so fun colds and flu. Probably the reason that the common cold is so named is because it is so common. Yet it is possible to survive the cold and flu season without coming down with a cold. One secret to doing this is building a strong immune system. One enemy of your immune system is lack of rest. You may even notice that when some stressful activity demands that you burn the midnight oil, you catch cold shortly thereafter. During periods of deep sleep, your body is busy replenishing its stock of white blood cells. And white blood cells are your body's infection fighters. So it is important to get a good night's sleep. And it doesn't heart to work in a little extra. Sleep late on Saturday or Sunday guilt free. You aren't lazy; you are saving time, energy, and money for medical bills by strengthening your immune system. Take some extra time to germ proof your home. Open your windows and air out your house. Stale, heated air invites germs and provides an environment for them to thrive. Mix bleach with water and wipe down doorknobs, telephones, and remotes. And remember to sanitize toothbrushes. When toothbrushes are stored close together, in holders or

a glass, it is easy for germs to transfer from one to another. And toothbrushes are also subject to contamination from airborne germs. Run hot water over your brush after use or rinse it in peroxide or mouthwash. Encourage family members to wash their hands more often. They definitely need to do this after using the rest-

room and before and after eating. Also, increase your intake of Vitamin C. Vitamin C helps strengthen delicate nose and throat membranes, preventing penetration by cold and flu germs. Vitamin E is also beneficial as it increases your immune system's ability to attack invading flu viruses. Exercise, even in small increments, also helps power your immune system. This can be just a fifteen-minute walk in the morning, at lunch or after dinner. However, if you already have a cold or the flu, suspend the exercise until you are feeling better. One of the most effective treatments for a cold is extra bed rest. Try to shop and do your errands at a time when the

crowds are thinner. Many cold and flu viruses are airborne. In crowded stores you are exposed to other peoples' coughs and sneezes making it very easy to catch cold. And when you use restrooms in public buildings, don't throw away the paper towel you dry your hands with. Save it and use it to open the door exiting the restroom. Also, in addition to your daily Java, treat yourself to a cup of Ginseng tea. Researchers have discovered that 100 mg of ginseng taken every day can reduce your risk of catching cold or coming down with the flu. If you don't care for the taste of the tea, try a supplement. Ginseng is readily available in health food stores and nutrition centers. Employing these simple strategies can ensure that you have a healthy, happy, sniffle-free winter.

Raleigh Implant Dentistry Quality Raleigh Dentist Article Source: http:// EzineArticles.com/? expert=Brenda_Williams

3


NUTRITION

FOR

WINTER

4

Nutrition for Winter Athletes By Elizabeth Quinn, http://About.com

Athletes who participate in cold weather activities have a variety of special needs when it comes to performing at an optimal level while staying comfortable and safe as temperatures drop.

Ideal foods are complex carbohydrates consumed 2 hours prior to exercise. Soups, chili, bread, bagels, pasta with tomato sauce baked potatoes, cereals, peanut butter, lean meat, and low-fat cheese are good choices.

But how you fuel your exercise in the cold can also help you perform your best and stay comfortable and safe. Proper nutrition can help regulate your core temperature, and keep your body warm while fueling your muscles. In the summer it's easy to sweat to regulate your temperature and remove excess heat. In cold weather, you need this heat to stay warm.

It's also important to eat continually to replace carbohydrate stores that are being used for exercise and warming. If you don't replace this energy you will likely feel more fatigued and chilled. Children get hungrier more often and fatigue quicker. This is especially important for children. Plan ahead and bring energy bars, chocolate bars, trail mix, bananas, sandwiches or something that you like and will eat. Recommendations for Cold Weather Nutrition

In the cold weather your body temperature normally drops. Your metabolism increases to warm and humidify the air you breathe 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 exhalation, you lose significant amounts of water. Winter athletes need to consciously drink more fluids to replace the water that gets lost via respiration. Add this to a decreased desire to drink (the thirst mechanism is reduced in cold weather) and you can see why one of the biggest nutritional needs during winter exercise is replacing lost fluids and getting proper hydration. Dehydration is one of the main reasons for reduced performance in the cold.

Drink plenty of water

Eat a variety of high carbohydrates foods

Plan to eat a small snack every 30-45 minutes (100-200 calories)

Eat warm or hot food when possible

Decrease caffeine consumption

• When it comes to eating during cold weather exercise, warm foods are ideal, but not very • practical. The problem with cold foods and fluids is that they can chill the body. In summer, this cooling effect is helpful during exercise, but in winter hot foods are the better choice.

Don't drink alcohol. Alcohol dilates the blood vessels and increases heat loss. And finally, it's important for winter athletes to have an emergency food source with them. This is beyond what you plan to eat. Hide an extra energy bar somewhere just in case

“Winter athletes need to consciously drink more fluids to replace the water that gets lost via respiration. “


KEEP

5

WEIGHT

3 Surefire Ways to Keep Weight Off During Christmas By Jan Staylek

The holiday season is the season of weight gain. No matter how hard you try, you are sure to put on a few extra pounds after the holiday season is over. In fact, a lot of people gain weight during Christmas. And if you throw all caution to the winds and indulge yourself to your heart's content, then don't be surprised if the scales tilt too low after a few weeks! Does that mean that you should be eating boring, low-calorie foods even during

Christmas? Of course not! There are ways to enjoy Christmas and still keep your weight in check. In this article I will tell you about just that.

meals, you will feel satiated very quickly! Also try to be happy after you have finished your meal, as depression usually triggers hunger pangs. If you really want to have a taste of all the courses, you can have small portions of each course! 3. Exercise hard: Just because it is Christmas doesn't mean that you will sit back and relax on your couch the entire day. Working out a bit daily will surely not ruin your Christmas joys; if anything, those

workouts would help you stay fit.

Exercising doesn't mean hitting the gym 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 conabout everything you could lay your hands sume during the holiday season! on! If you are going to a party with the idea And try to get rid of the couch; I would say of eating everything offered there, I sugthat nothing is more detrimental to your gest you stay at home instead! 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 Pick up your toon weight is a lot tally free report easier than losing on losing weight it! So it makes for Christmas by sense to exercise visiting my weight a bit of selfloss website. control when you 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 under control! 2. Enjoy what you eat: A lot of us end up overeating more to derive comfort from foods rather than out of hunger! This problem won't occur if you enjoy each and every bite you have! If you enjoy your

Article Source: http://EzineArticles.com/? expert=Jan_Staylek


DIET

TRENDS

6

2009

Diet Trends - The Diets to Watch Out For in 2009 By Simon Lovell

As always, next year will see a plethora of diet books hitting the shelves all over the world, but which are the real gems to look out for? These are the diets that will surely be in the eyes for Oprah's viewers next year. Most Anticipated The Lunch Box Diet Release Date: January 5th 2009 From a bullied teen to a hot British personal trainer, this eating plan comes from personal experience and after a huge internet buzz surrounding his orignal 10 page ebook, the simple eat all day approach with no calorie counting is set to be a winner with dieters looking for a fresh new approach that eradicates hunger pangs. The 224 page printed book is set to offer a 28 day plan as well as a wide selection of tasty lunch box recipes. The media has already taken to the diet. In top fashion magazine Elle they rated it 5/5 stars saying 'the best diet I've ever done' and 'a way of life'. Womans world said it produced 'Gold Star Results' and 'The Easiest Diet'. You can pre-order The Lunch Box Diet book from Amazon.co.uk.

reduce the risk of a heart attack with a plan and recipes included. This book has a great story behind it and with men in uniform; this one is set to be a winner with the ladies on many fronts! You can pre-order from Amazon.com and Amazon.co.uk. Most Unusual Your Big Fat Boyfriend Release Date: 1st January 2009 According to research, a woman is very likely to put on weight when in a relationship. As the title of the book suggests, a woman's 'big fat boyfriend' is likely to be the cause of weight increase. The book looks into the differences between male and female metabolisms and why it's important to know that you can't always eat the same as him. Plus there's set to be useful tips on how to get your man active, sensible ideas, quizzes and more. Unusual yes, but Your Big Fat Boyfriend could be a good read while pushing across quite a sensible issue.

Most Sexy The Engine 2 Diet Release Date: 25th February 2009 When a Texas fire-fighter received a high cholesterol reading of 334, something had to be done to hose down the eating approach that these hard working men were putting onto their waistlines, and so The Engine 2 Diet was born. A strictly vegetarian approach, the diet will be a safe bet for anyone who wants to

Copyright (c) 2008 SCL Health & Fitness For breakthrough expert weight loss tips visit http:// www.expertfreeweightlosstips.com Article Source: http://EzineArticles.com/? expert=Simon_Lovell

“Womans world said it produced 'Gold Star Results' and 'The Easiest Diet'. “


HOMEOPATHY

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Homeopathy - How it Works and Why You Should Be Using It By Sue Merriam

Homeopathy stimulates your own immune system to heal itself. While conventional medicine looks at symptoms as bad - and tries to suppress them - this more natural approach sees your body's various reactions to disease as a positive force to expel an illness. Coughing clears phlegm from your lungs. Conventional medicine suppresses that cough, but homeopathy helps you produce a deeper, more productive cough for faster and complete healing. The History of Homeopathy This system of medicine was developed in the late 1700s by Samuel Hahnemann, a German physician who was frustrated with the then "orthodox" practice of bloodletting, giving mercury and arsenic and other popular practices that he thought did more harm than good. He had left medicine and supported his family by translating medical texts. One day he read a claim that it was the bitter and astringent qualities of Peruvian bark which contains quinine - that cured malaria. Hahnemann didn't believe this and set out to prove the theory wrong. He made an even more bitter and astringent mixture that did nothing to cure malaria. Then he decided to test the physiological effects of the bark on himself by taking small doses. Eventually, his body reacted to the bark and he developed symptoms very similar to malaria. He began to wonder if the reason Peruvian bark cured malaria was because it caused even stronger malaria symptoms than the disease itself. A New and Safer Approach to Medicine

By making careful records of these symptoms, he was able to later use this documentation to treat illnesses with the same symptoms. Encouraged by these findings, Hahnemann reopened his practice, this time using the new medicine he had discovered. But there were problems. The substances he used, particularly the poisons, had sometimes dangerous side effects (sound familiar?). Then, purely by chance, he discovered that by diluting the substances in water, vigorously shaking the containers that held them and then diluting them and shaking them again, the newly diluted substances caused

even stronger symptoms than the original substances, but without the harmful side effects. Now, he was onto something big. Eventually, he developed the three principles of homeopathy: Like cures like. In other words, if you have malaria, and a substance - like Peruvian bark when taken in several doses causes those malaria symptoms, then you should take Peruvian bark, or quinine. The minimal dose. The smaller the amount of the original substance, the more powerfully it works. Instead of taking a teaspoon of Peruvian bark, take a diluted - and shaken - form of it instead.

Because each remedy fits a particular group of symptoms, only one remedy is given at a time. That way, the homeopathic physician can painstakingly find the right remedy for you. So what are the benefits of this medicine? Homeopathic medicine is incredibly effective and works fast - sometimes as soon as you put it in your mouth. Also, it's safe. Because it's diluted not just once, but thirty times or more, there are no harmful side effects. It either works, or you've chosen the wrong remedy and it doesn't. Babies and pregnant women can take this wonderful medicine without worries. Instead of squelching your immune system, homeopathic medicine works with it. Plus, it's not addictive. As soon as you get better, you stop taking it. Your body never becomes dependent upon homeopathic medicine the way it could on regular drugs. It's a holistic treatment, which means homeopathic medicine treats the whole body - your mind, your body and your emotions. Instead of targeting a single symptom - the way conventional medicine would - homeopaths look at the whole picture. So why isn't everyone using this marvelous medicine?

Because it's time consuming. A homeopath can't just spend ten minutes with you and find a cure. Instead, a good homeopathic physician will devote at least an hour with you on your first consultation, asking all sorts of The single remedy. questions and noting not just your Hahnemann - and those who followed symptoms, but your personality, likes his works - carefully studied the efand dislikes, even hair and skin color. fects of each remedy on the human All are crucial factors in finding the body. Many of the homeopathic phy- right remedy for you. sicians did this by taking the remedies themselves and carefully reSue Merriam is author of the website, Organic cording the results. These findings 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-andtaking 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.


YOUR

PLAN

OVER

WINTER

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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 take the beauty of fresh tracks on new snow over slogging through heat and humidity any day. But not everyone agrees. During my first year as a college coach, I had a freshman who raced in the NCAA cross-country championships but then disappeared for the next six weeks. When he returned, I asked where the heck he'd been. "Coach," he said, "in high school I al-

you down faster than a frigid north wind. Even if your next race is months away, tempo runs will keep you inoculated against the ravages of lactic acid.

ways took a few months off after crosscountry." My exasperated reply was "This ain't high school!"

wise remain dormant when only doing easy miles. And doing strides will help keep your sprint mechanics in working order.

Needless to say, this freshman was a nonfactor in the track season. The fact is, maintaining a base over the winter is critical to successful spring running. During a long training hibernation, the principle of reversibility kicks in: When exercise ends, detraining begins. One study showed that with just seven days of not training, blood volume dropped sharply. Loss of blood volume directly affects your ability to perform aerobic work. Within three to six weeks of inactivity, your fitness can drop to pretraining levels.

Plan Ahead: Put the date of your first spring race on your calendar. Then your second. These forecasted races provide motivation. And they let you know when your training should begin, which might be well before spring.

And fartlek sessions--my winter speedwork of choice--will help you maintain your VO2 max. These fast-paced runs also recruit fast-twitch muscle fibers that would other-

Today, when I send my guys off for the winter break, I give them a gift: a threepoint 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 running makes you running fit. Run Fast: A week or two off from quality runs can be beneficial physically and mentally. But extending a break longer than that can slow

Photographs by Mark Tily Quelle: http://www.runnersworld.com/ article/0,7120,s6-238-267-269-12309-0,00.html

“The fact is, maintaining a base over the winter is critical to successful spring running.�


COLD

WEATHER

RUNNING

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Cold Weather: Running Safety Tips By Christine Luff Running / Jogging Guide / http://running.about.com

Falling temperatures and fewer daylight hours don't mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can help shake those winter blues, improve your energy level, and guarantee that you'll be in better shape once bathing suit season rolls around. Follow these tips to run safely and comfortably through wintry weather: Watch for Frostbite On really cold days, make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your run. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area. If numbness continues, seek emergency care. Pay Attention to Temperature and Wind Chill If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, hit the treadmill instead. Protect Your Hands and Feet As much as 30% of your body heat escapes through your hands and feet. On mild days, wear gloves that wick moisture away. Mittens are a better choice on colder days because your fingers will share their body heat. You can also tuck disposable heat packets into your mittens. Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.

Dress in Layers Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation. More Tips on Dressing for Winter Weather Check With Your MD Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising outdoors. Avoid Overdressing You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run. A good rule of thumb: Dress as if it's 20 degrees warmer outside than it really is. Don't Forget Your Head About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face. Get Some Shades The glare from snow can cause snow blindness, so wear sunglasses (polarized lenses are best) to avoid this problem. Don't Stay in Wet Clothes If you get wet from rain, snow, or sweat in cold temperatures, you're at an increased risk for hypothermia, a lowering of your body temperature. If

you're wet, change your clothes and get to warm shelter as quickly as possible. If you suspect hypothermia -characterized by intense shivering, loss of coordination, slurred speech, and fatigue -get emergency treatment immediately. Stay Hydrated Despite the cold weather, you'll still heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after your run. Falling temperatures and fewer daylight hours don't mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can help shake those winter blues, improve your energy level, and guarantee that you'll be in better shape once bathing suit season rolls around. Follow these tips to run safely and comfortably through wintry weather: Remember Sunscreen Sunburn is still possible in the winter because the snow reflects the sun's rays. Protect your lips with lip balm, too. Take It Easy When It's Frigid. You're at greater risk for a pulled muscle when running in the cold, so warm up slowly and run easy on very cold days. Save your tough workouts for milder days or indoors. Be Visible It's best to avoid running in the dark but, if you have to run at night, wear reflective gear and light-colored clothing. Dress in bright colors if you're running in the snow. Run Into the Wind If you head out into the wind, it will be at your back at the end of your workout, when you're sweaty and could catch a chill.


WINTER

EXERCISES

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7 Better Tips for The Winter Exercises By Kalkod

Though individuals find the summer exercises much more effective, easy and full of fun. As they have plenty of options available for their exercising schedule and routine and they also have a lot of fun activities available in the summer season. If you are living in an area where it is cold through out the year and you have no alternative but to exercise in winter than you need to look at some of these tips, which will help you make your winter exercises more comfortable and more effective. If you are aware of these facts than the icy roads and the cold temperatures outside won't hinder your exercise at all.

1. Firstly collect all your favorite fitness videos and find a space indoor at your home that can be a hall or even the basement. Gather all your required equipments and your exercising tools in you exercising area. If you will have all the equipments, the right space indoor and all your favorite videos with you than you will surely have no excuse for the workout or influence of the cold weather outside.

6. At your office try not to email or phone your coworkers, get up from your seat and walk up to your coworkers. This will also help you burn your fats and would be an alternative to the exercises. 7. At the last try to play the winter games as much as you can. Try to enjoy the iceskating or snowshoeing, as it would surely help you burn a lot many calories while playing. These were some of the tips that would help you exercise and burn more calories in the extreme winter weathers.

Finding the perfect Workout Routines takes time and effort. These best workout routines is a great place to start if a person is interested in flat abs. The P90X workout routines is also another workout that will help develop flat abs.

2. It's better to walk around your favorite shopping mall and around your favorite brand stores. It would help you burn more of your calories and help you keep yourself 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 trips as you can from one floor to another at your office.

Article Source: http://EzineArticles.com/? expert=Jesse_Miller

“This would help you walk few extra steps and would help you burn more of your fats without any additional workouts.�


A

TOTAL

SPORT—SKIING

Alpine Skiing - A Total Sport Most of the people enjoy winter, snow and of course winter sports. Alpine skiing is one of the favorite winter sports for most of the people. It involves muscular effort at the level of thighs, legs and abdominals; speed, balance, orientation in space, skill, lung capacity therefore alpine skiing is a total sport, besides altitude, which requires the body specific conditions. A Technical Sport Skiing is a technical discipline. It is therefore advisable to start taking some courses in order to assimilate the basic techniques how to stop, to turn,

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By Anand Upadhye

Preparations before Departure Even less fit people are attracted by the charms of skiing. Thus, many people go on the ski slopes after several months of inactivity. Ideally, of course, a sporting activity is needed throughout the year, otherwise a small preparation a month before departure is recommended. Emphasis will be placed on the legs, constantly worked when skiing, with 3 goals: 1. Muscle: to avoid pain in the legs in the morning, practice short exercises,

bending legs, slots, squats, to make a slip, to fall ... exercises related to the and gain confidence. Good chair (seated, back to the reflexes taken, skiing will wall, without support). In only be enjoyable. Plenty of everyday life, prefer the ski schools all over the stairs to the elevator. world and instructors offer 2. Stretch: to prevent accicourses at any level. dents and favor muscle recovery, stretch your legs: When to Avoid Skiing front and back of the thigh, Apart from the usual indicacalf. 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 weight, and take over turns, ease, chronic respiratory bumps, speed. failure, and certain blood diseases prohibit the stay at The Most Frequent Accimore than 2,500 meters dents above sea level. Each ski season is associIn other cases, a doctor's opinion may be necessary, ated with accidents like fall, collision between skiers, in case of pregnancy (1st and 3rd quarter), stabilized against an obstacle. The heart disease, chronic bron- practice of alpine skiing has indeed its risks. The most chitis, children under 18 affected skiers are beginmonths, asthma triggered ners, children under 11 and by cold or effort, and any disease that requires regu- those over 55 years. Sprains (36%) and fractures lar monitoring. (25%) are the most frequent

accidents. Then there are contusions (18%), musculoskeletal injuries, tendonitis (7%), wounds (5%), dislocations (3%), and head injuries (3%). The Knee Sprain, a Classic Ski Accident Representing one third of the accidents, knee sprain injuries are the most common one. Each year about 15, 000 skiers are victims of the most serious forms of knee sprain, fracture of the anterior crossed ligament. This ligament is one of the four ligaments of the knee and it provides a considerable part of the stability of the

knee. This sprain sometimes requires surgery and a lengthy period of rehabilitation. YouTube Video – Women over 25 are 3.5 times more at risk than men are.

© 2008 Anand Upadhye. All rights reserved. Anand Upadhye is the owner and webmaster of http:// www.gingerlist.com/ and a recognized Internet Marketing professional. http://www.gingerlist.com/ is a online lifestyle guide with up-todate information on Local Businesses, from Restaurants & Spas to Hotels, Retails, Bars & Clubs, Shopping and More. Article Source: http:// EzineArticles.com/? expert=Anand_Upadhye

Exercise Ski Workout Here:


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 are going to see articles written by so called ski fitness "expert" recommending that you do his specific ski workout... and to be honest with you... most of those ski workouts are what I would call bogus. Let's just define exactly what you SHOULD get out of an excellent and welldesigned ski workout -- the ability to train your body to get stronger legs and core that can endure long skiing times without feeling fatigue. Without feeling like "jelly legs!" Or much worst, getting injured.

rate wall squats or wall sits in the workouts. Although this exercise is OK... it isn't the best or optimal for skiers! But much better than those machine exercises by far...

As I said before, wall squats are not optimal exercises that improve your legs strength and endurance over the full range of motion that you will be using when downhill or crosscountry skiing. But there are a dozen exercises that 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 powAnother 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 balance. To make it more simple... when you ging injuries that cut our skiing season short. are skiing... you are putting a lot of work on your quads, hamstrings and glutes... and they Now let me tell you what is the problem that I must all work together. So what you want to do see with the traditional workout routines for skiers... most if not all the recommended skiing is find some exercises that strengthens the major exermuscises cle are inefficient and quite groups as opposed to individually working out frankly, have little to do with the actual movement 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 exerFinding the right ski workout program is critical cises are incredibly boring... they are so danto 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 fun and challenging... one that incorporates workouts can only set you up for injuries. It effective ski workouts that makes sense... so won't help make your legs stronger. And it you can rule the powder on your ski vacation! won't increase your leg's endurance on the If you want to get all the proper and effective downhill slopes. 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 creout the best kept secrets from a world class ate excessive stress on your back and possifitness 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://


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kiefit_journal_2008_12 Stay well this Winter!  

Stay well this Winter! I am very glad to introduce you to my actual December 2008 issue of KieFit Journal. “Happy and Healthy Life in Winter...

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