What is orienteering?

Orienteering is navigation using a map and compass.

For beginners...
It’s a fun way to exercise your body and mind as you enjoy the outdoors.

For those with experience...
It's a timed race.

Do you want to learn?
If you want to learn how to read a map and use a compass contact Ryan ryan@xofitness.com  He would LOVE to help you get started! The Badger Orienteering event at  High Cliff is a great place to start. Please join us on April 21 at 10 am.

Safe Shoveling

If you live in Wisconsin, shoveling snow is as inevitable as eating cheese but not nearly as fun (or tasty!). Shoveling combines intense aerobic activity with weight-lifting, so even if you are in shape, it is important to do it right.

Who should not shovel?
Anyone all ready experiencing back problems or any cardiac risk factors (history of heart disease, high blood pressure, high cholesterol, smokers) should let someone else do the work or get a snow blower. If in doubt, talk to your primary care giver before you start. You could save yourself a lot of pain and money by delegating this task!

How to Avoid Shoveling Injuries
As for the rest of us, shoveling can be great exercise as long as we do it right. Shoveling snow can aggravate your back and increase your risk of cardiac-related conditions. Here are some tips for avoiding shoveling injuries.

1. Warm-up. Avoid straining your muscles and cardiac system by gradually increasing your heart rate and stretching. Before you pick up a shovel, do each of the following exercises 5x:

· Stand on one leg and swing the other forward with a straight leg and back bending your knee to bring your heel toward your butt.
· Slowly bend forward to touch your toes.
· Circle shoulders forward and backward.
· Reach one hand up to sky while reaching other hand down the side of your leg toward your knee; switch sides.
· Get on hands and knees or stand facing a chair and place your hands on the seat. Arch your back curving it down toward floor with tailbone lifted and shoulder blades pulled together; then round back up toward ceiling tucking tailbone under and letting head hang between arms.

2. Drink water. You will probably break a sweat shoveling so drink some water before you head out. Dehydration can stress your heart.

3. Dress properly. Yes, it is cold and you want to bundle up, but in a few minutes you may start to overheat, so dress in layers you can remove. Overheating places undue stress upon your heart. Also, proper footwear is important not only to keep your toes warm, but also so that you have good traction.

4. Use proper technique.
· Push the snow. Instead of lifting it, lower the handle to about hip height and “plow” it.
· When you must lift; use your legs. That means you should bend your knees NOT at the waist.
· Take small scoops. It might take longer, but you won’t strain as much.
· Avoid holding your breath! It sounds silly, but holding your breath causes a sudden increase in blood pressure.
· Abdominal bracing (tighten up as if someone is about to punch you in the stomach) will protect your back.
· Switch lead leg and hand to avoid overuse. This feels awkward like writing with your non-dominant hand, but do it anyway and you will not only get more coordinated; but stay balanced.
· Avoid twisting and don’t throw snow over your shoulder.

5. Take breaks. Pay attention to how you feel. Take a break every 5-10 minutes to recover if you are over doing it and never ignore chest pain or tightness.

6. Timing is everything. If possible, shovel later in the day because a back injury is more likely to occur in the early morning due to the build-up of fluid in the spinal column from lying down all night. If you have to shovel in the morning (most of us do) be sure use the warm ups listed above!

7. Stretch when you are done. You might feel like collapsing in a heap, but you should do the same stretches mentioned for the warm-up.

Shoveling may be a necessary evil, but done correctly it doesn’t have to be a pain. I hope you will get out and enjoy the snow whether you ski, snowshoe, or just build a snow man with your kids.

Do you have a health or fitness question? Contact me karin@xofitness.com
Yours in Health & Fitness,
Karin

Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.

Making the Most of your Walk

Walking is a great form of exercise, but how can you make it even better? Add strength training using park benches and playground equipment.



Bench Squats
Stand in front of a bench facing away from it. Begin to sit down, but do not actually transfer your weight to the seat. Stand up again. Repeat this move for 30 seconds. Change speed to add variety.



















Bench Step-ups
Stand in front of a bench facing it. Place one foot on the seat of the bench (safety tip: knee should be lower than your hip). Use that leg to lift you up onto the bench and then slowly lower yourself back down. Repeat 8 or more times on each leg. If the seat of a bench is too high try a curb or a low step on the playground equipment.




















Bench Push ups
Push ups are great for your arms, chest and core. Yes, push-ups strengthen your core because you have to hold your body in a straight plank from your head to your heels. Easiest push-up: hands on the back of the bench. Harder push-ups: hands on the seat of the bench.

















Push-ups are easier if your hands are higher, so find something the right height for you!


















Bench Dips
Great for your triceps (the back of your arms). Sit on edge of bench , place hands on bench close to your hips; feet firmly planted on the ground. Now lift yourself off the bench by straightening your arms and slowly bend your elbows to lower your butt beyond the edge of bench. Do not allow shoulders to go lower than elbows. Straighten elbows to lift yourself back up, but try NOT to sit on the bench. Lower yourself down again. Try to repeat 10 times…this one is tough, just do what you can!

Dips are easier with knees bent...



















Dips are harder with legs straight...



















Monkey Bar Pull-ups
Pull ups are very advanced…see how many you can do, but don’t be too hard on yourself if you can’t do them. Instead, modify the pull-up so that you CAN do several in a row. One way to do this is to find a bar that is about shoulder height. Hang from the low bar with your feet on the ground, knees bent and try to do a pull up with a minimal amount of assistance from your legs. Another way to do these is to hang from a bar facing the sky with your arms straight, hands directly above your shoulders. Your body should be in a plank position (straight from head to heels) with your heels on the ground. Now, pull yourself toward the bar bringing your chest to it. Eventually you may build enough strength to do real pull ups!