Sunday, February 22, 2009

Skiing and Eating

It's winter time and if you live or travel to ski country, you have to get outside and have fun. But winter sports requires proper fueling. Not only are you using energy to exercise, but you may be using extra calories to keep warm. Here are some tips if you love to exercise in the winter:

  1. Have a hearty and wholesome breakfast. This is necessary to keep you going without burning out early. Consider a breakfast containing a protein (eggs or egg whites, lean meat or meat substitute, yogurt, etc.), a carbohydrate (whole grain cereal, bread, pancakes, oatmeal, etc.) and some fruit.
  2. Drink plenty of fluids, particularly if you are at a high altitude.
  3. Avoid alcohol at high altitudes which increases the risk of Altitude Mountain Sickness (AMS). See my prior post for more info on AMS.
  4. Eat something every 2-3 hours. This will require you to carry fluids and snack foods. Energy bars are an easy snack to carry. But keep in mind that some energy bars require fluids for digestion.
  5. After exercising all day long, have a snack comprised of carbohydrate and protein. This will replenish your glycogen stores and help your recovery so you can ski all day long tomorrow. Examples are a yogurt and fruit smoothie, a glass of chocolate milk, or a nut butter and jelly sandwich on whole wheat bread.
  6. Most importantly, have fun!!!

Altitude Attitude

If you love skiing, hiking and running at high altitude, but you live at sea level like me, there are some things you should do before you go from zero feet to 12,000 feet to avoid acute mountain sickness (AMS).

AMS occurs from the combination of reduced air pressure and a lower concentration of oxygen at high altitude. Symptoms can range from mild to life-threatening, and can affect the nervous system, lungs, muscles, and heart. In most cases the symptoms are mild. In severe cases fluid collects in the lungs (pulmonary edema) causing extreme shortness of breath, which further reduces how much oxygen a person gets. Brain swelling may also occur (cerebral edema). This can cause confusion, coma, and, if untreated, death.

Approximately 20% of people will develop mild symptoms at altitudes between 6,300 to 9,700 feet, but pulmonary and cerebral edema are extremely rare at these heights. However, above 14,000 feet, a majority of people will experience at least mild symptoms. Some people who stay at this height can develop pulmonary or cerebral edema.

Symptoms generally associated with mild to moderate altitude illness include:
Difficulty sleeping
Dizziness or light-headedness
Loss of appetite
Nausea or vomiting
Rapid pulse (heart rate)
Shortness of breath with exertion

Symptoms generally associated with more severe altitude illness include:
Bluish discoloration of the skin
Chest tightness or congestion
Coughing up blood
Decreased consciousness or withdrawal from social interaction
Gray or pale complexion (cerebral edema)
Inability to walk in a straight line, or to walk at all
Shortness of breath at rest

The key to avoiding AMS is a gradual ascent that gives your body time to acclimatize. People acclimatize at different rates, so no absolute statements are possible, but in general, the following recommendations will keep most people from getting AMS:
- If possible, you should spend at least one night at an intermediate elevation below 3000 meters (10,000 feet).
- At altitudes above 3000 meters (10,000 feet), your sleeping elevation should not increase more than 300-500 meters (1000-1500 feet) per night.
- Every 1000 meters (3000 feet) you should spend a second night at the same elevation.
Remember, it's how high you sleep each night that really counts; climbers have understood this for years, and have a maxim "climb high, sleep low". The day hikes to higher elevations that you take on your "rest days" (when you spend a second night at the same altitude) help your acclimatization by exposing you to higher elevations, then you return to a lower (safer) elevation to sleep. This second night also ensures that you are fully acclimatized and ready for further ascent.

Things to Avoid
Respiratory depression (the slowing down of breathing) can be caused by various medications, and may be a problem at altitude. The following medications can do this, and should never be used by someone who has symptoms of altitude illness (these may be safe in persons who are not ill, although this remains controversial):
- Alcohol
- Sleeping pills
- Narcotic pain medications in more than modest doses

Here are the nutrition tips you should follow to make your trip more enjoyable and reduce the chances of altitude sickness:

Two days before you leave:
1. Drink plenty of fluids
2. Refrain from alcohol
3. Eat a "clean" diet - fruits, vegetables, whole grains, fish, nuts. Avoid processed foods and foods with added sugar.

On the airplane: Continue the tips listed above, particularly consuming plenty of fluids.

When you arrive:
1. Continue the tips listed above.
2. Slowly make you ascent. Everyone has a different tolerance to the change in altitude. Some people can jump right into the 12,000 foot ski bowl with no problems, while others might take a day or two to get down the intermediate run without feeling lightheaded or nauseous.
3. Have fun!!!

Wednesday, January 21, 2009

It's cold and snowy - get outside and have fun!

It's been very cold in New York City this January. It's currently 22 degrees outside and everyone is complaining that it's too cold to exercise outdoors. No, it is not! All you need to do is dress appropriately and get moving.

The key to comfort is dressing appropriately in layers. What activity do you want to do? Walk, run, ski...? Whatever it is, make sure your first layer is NOT cotton. Cotton absorbs moisture and keeps it there, so if you sweat, you'll be cold and wet. There are so many types of undershirts designed for movement in the cold that will absorb moisture and wick it away. This way you stay comfortable even if you perspire. Wear layers so you can take them off if you get hot, or add them on if you are cold. Start out a little cold - as you move, your body heat will increase and before you know it, you'll be comfortable in the 20 degree temperature.

My favorite activity when it is cold and snowy is cross country skiing. The past 2 weekends, I went skiing at Fahnestock Winter Park, located near Cold Spring, NY. It is only 1 hour north of New York City. They rent skis and snow shoes. The trails are groomed for nordic and skate skiing. It's a great all body workout. Not only do you get exercise, but you are in a beautiful location breathing the fresh winter air. Cross country skiing is something you can comfortably do when it is very cold and windy. Since you are in the trees, the wind is not a factor. And it's a full body workout, so your body stays warm. Make sure you wear layers and start out somewhat cool because before you know it, you'll be warm. Here is the link for more information regarding Fahnestock:

It is also a family activity. I took my 11 year old son with me and it was his first time cross country skiing. He loved it. Make sure you bring water and snacks with you because you may be out longer than you expect. Keep drinking so you don't get dehydrated. And have a snack if you are out for more than one hour. This is especially important if you are skiing with children. They get dehydrated easily. Keep it fun for the kids. Stop and play in the snow every now and then so they enjoy the activity and want to do it again. Fahnestock also has a sliding hill which is a great activity after skiing. They rent tubes if you don't bring a sled.

Enjoy the winter and the activities that you can only do in this season.

Saturday, January 10, 2009

Certified Personal Training

I am excited to announce I passed the personal training exam and I am now certified by the National Academy of Sports Medicine. I have always incorporated exercise into my practice, but now I am certified to provide safe and effective personal training to my clients. This includes providing personal training to beginner exercisers who are looking to improve wellness, stability, flexibility and strength. I am also qualified to train experienced athletes who are looking to improve performance, speed, endurance and/or muscle mass.

My skills are unique in that I can incorporate the appropriate exercise and nutrition into a person's regime so they can meet their goals. So whether you want to improve your general wellness or enter a triathlon, I can give you the fitness and nutrition skills necessary to be successful.