Publisher's Note

  • Publisher’s Note

    It’s been 23 years since I’ve moved to Canada from the Philippines.  I remember that the first thing I looked for was a Filipino community paper so I can read some news about the community being new in Calgary.  I never found any Filipino community paper back in 1996. From them on I told myself that [...]

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Page added on January 30, 2013

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Winter Workout Tips

There’s nothing like that fresh snowy air!  Unfortunately, our winter months last a lot longer than our summer months – and for most of us; we like to enjoy the outdoors.  The thought of being stuck indoors for the next four to six months can be depressing.  So, for the brave few; who like to take their workouts outside and/or enjoy their outdoor winter sports and activities – here are a few tips to keep you warm and fit over the next few months!

Our muscles and body are designed to grow tighter when it gets cold – our joint connections also get stiffer (especially as we get older – my wife always reminds me of this one.)  When it’s cold, your blood flow is concentrated on your body’s core which will leave your extremities at risk for frostbite.  Try wearing a thin pair of gloves under a heavier pair of gloves or mittens lined with wool or fleece.  Buy workout shoes with a good grip to prevent any slip and fall accidents and buy a pair that’s half a size to a full size too big so that you can allow for thick thermal socks or an extra pair of socks.  Always wear a hat, toque and or earmuffs to prevent the risk of frostbite.  I would definitely recommend a nice warm up prior to your outdoor sport, activity or workout.

Exercise generates a lot of heat so DO NOT dress too warmly!  Once you start to sweat, you may think that it’s actually warmer than it really is.  However, as your sweat starts to dry – you will feel the chill.  Dress in layers that you will be able to remove as soon as you start to get warm, then you can put those layers back on as you cool down.  Find a base layer of dri-fit or polypropylene which will draw sweat away from your body.  AVOID cotton, which will stay wet next to your skin.  Add a layer of fleece or wool for insulation.  Finally, find an outer layer that is waterproof and breathable.  If its dark – wear reflective clothing.

Stay hydrated.  You may end up sweating more than usual due to all the layers your wearing, so it’s important to stay hydrated.

If there’s a weather warning, wind warning, frost bite warning or even wet snow – if in doubt – stay indoors.

Have fun!  Get outside – stay warm!


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