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Winter Activities: A Calorie Burning Guide

by Tyler Knott Gregson on December 3, 2009 · Comments

Cross-country skiing (skating style) in Einsie...
Image via Wikipedia

So we’ve officially dived head first into how to stay fit through the frosty and windy months of winter, but there’s a little something we haven’t told you yet. A lot of activities that truly make winter, well, winter, also come packing a pretty serious calorie burning punch.  It’s not all running, lifting weights and riding that dreaded exercise bike over the chilly months. There are a lot of other ways to get exercise that are actually a great deal of fun. And you can burn those extra holiday calories without putting on the workout gear or going to a gym.

That’s exactly right, some of the  most beloved and fun winter activities are actually amazing ways to keep fit without becoming bored or longing for the sun to let you back outside.  Check out how many calories some of the most fun activities actually burn per hour … yes, per hour. The first number is for a 120 pound woman, and the second for a woman weighing 150 pounds, for comparison sake:

  • Skiing -  273 and 340
  • Snowboarding -  273 and 340
  • Snowshoeing -  382 and 476
  • Cross-Country Skiing -  436 and 476
  • Ice Skating -  327 and 408
  • Ice Hockey -  436 and 544
  • Winter Hiking -  327 and 408
  • Shoveling Snow -  273 and 340
  • Sledding -  327 and 408

See!  Even shoveling snow, which is admittedly not the most FUN activity you can partake in during the chilly winter months, burns a TON of calories per hour!  So, if you’re looking for a way to burn some serious holiday calories and help fight off heart disease, cancer and a whole slew of other terrible things this winter, buy a lift ticket along with your gym membership or some snowshoes along with your new running sneakers.  Get up, get moving and start loving the life you live!

Got any other amazing methods to keep those holiday pounds from creeping up on you?  We’d love to hear your tips for staying fit as a fiddle while the mercury drops!  Sound off!

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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.

A Simple Workout Upgrade: Heart Rate Monitors

by Tyler Knott Gregson on November 19, 2009 · Comments

polar

image via PolarUSA

When it comes to exercise one truth will always remain:  It’s very easy to spend a whole lot of money.  Unfortunately, there’s a bit of a secret that a lot of people won’t tell you, and even more people don’t want you to know:  You don’t have to spend a lot, to get a lot.  That’s right, while a gym membership or the most expensive equipment might work for some people, it doesn’t have to be that way for you, you can make a very simple upgrade to your workout that doesn’t have to cost a great deal of money, but will show great results.  How, you ask?  Simple, add a heart rate monitor.

While I’m sure just about everyone, everywhere has seen heart rate monitors in action, whether in a gym or on The Biggest Loser, or even using one themselves, a surprisingly few number of people actually own one.  By adding a heart rate monitor to your workout routine, you’re making sure that you’re not only getting to your target heart rate, the zone in which your body is at its optimal fat burning and heart strengthening, but you’re staying there long enough to make those workouts actually work for you.  There are a lot of different kinds that do a lot of different things but basically, I found this general primer on which to pick depending on what you need it for:

  • “For Weight Loss: Try a HRM that tracks time spent in your heart rate zone and calories burned such as the Polar F6.
  • For Athletes: Consider a HRM, like the Garmin Forerunner, that offers multi-sport support, workout feedback and advanced features such as GPS and downloadable data.
  • For Techno-Phobes: Look for a basic model that offers your heart rate with one-button functionality like the Polar FS1
  • For General Fitness: Try one that helps you improve fitness with information about intensity and training zones, like the Polar FS3.”

See, for under $100 you can add something that will help you for the rest of your life.  There are simple steps that can be taken towards a healthier lifestyle, they don’t all have to break the bank.  Monitoring your heart rate might seem too simple to see big results, but trust me, you’ll be pleasantly surprised!

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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.

Kids Nutrition: Make Wiser Food Choices

by Amy Acton on July 29, 2009 · Comments

In our installment about children’s health, I offer up some tips and tricks on helping kids make better food choices for parents and caregivers to employ. These approaches are recommended by the Action for Healthy Kids organization. 

(1)              No more ‘clean plate club’ — Don’t force a child to clean his or her plate to end the meal. Allow a child’s stomach to tell his or her brain when he or she is full.
(2)              Discourage dieting— Make the distinction that choosing healthy foods is a change in habit, not a diet.
(3)              Lead by example— Parents and caregivers should plan healthy meals that are eaten together with the children. Adults should be seen eating their vegetables and drinking their milk. Kids are most likely to eat healthy foods at the family dinner table with you.
(4)              Make your instructions tangible– Don’t just tell kids how much sugar is in soda — show them by measuring it out in teaspoons or sugar cubes.
(5)              Use the ‘one bite taste’ method— Don’t force a child to eat. The taste for a new food occurs over time. It may take as many as 10 to 15 times before they acquire a taste for their brussel sprouts so just be patient.
(6)              Get the kids involved— Engage children in food planning, selection, preparation and cooking. This is the perfect opportunity to teach kids that food comes from the farm and not the local grocer, age-appropriate serving portions, the food groups, etc.
(7)              Food is ‘fuel’ — Teach kids to think of their stomachs as gas tanks and not to ‘overflow’ your gas tank.
(8)              Start early— Likes and dislikes are formed early so start teaching kids about healthy habits from infancy.
(9)              Teach kids to use ‘tools’— Teach children how to read food labels, MyPyramid charts, shopping lists and recipes.
(10)          Provide variety— Expose kids to a variety of low-fat, fat-free dairy, fruits, vegetables and whole grains. You may need to visit more than one grocer to cover the gamut of available foods.
(11)          Motivate— Tie the behavior you seek from your child to what matters to them — energy, positive body image, athletics, strength and fitness, school performance, etc.
(12)          Track progress— Have your child track how they feel — better quality of sleep, improved mood and energy level, less headaches or stomachaches — as they progress toward eating healthier foods.
 
According to the U.S. Department of Agriculture and Health and Human Services, less than 2 percent of children eat the minimum number of recommended daily servings of fruits, vegetables, whole grains and dairy. This has led to low dietary intake of calcium, potassium, fiber, magnesium and Vitamin E. Children’s eating habits also impact their behavior, readiness to learn and overall well-being. When parents and caregivers set a positive example and provide healthy food options, over time kids learn to make better food choices.

photo by: joguldi

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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.