Spring Has Sprung
What a pleasant surprise this year to be ’springing forward’ one month earlier than last year. I just love having
sunlight later in the day. For those of us who go into a state of relative hibernation during the winter months, how
wonderful it is to emerge from our burrows earlier than planned. With increased outdoor activities comes the
possibility of shedding that ‘winter coat’ that so many of us put on during the previous season.
I would like to review for you some of the outdoor options for exercise and the plusses and minuses for each.
Don’t forget that eliminating 500 calories a day will result in one pound of body weight per week. The best way to
do this is by burning more and consuming less on a daily basis. The exercise will allow you to burn more fat per
pound of body weight lost, thus preserving that precious muscle mass which does so many wonderful things for
you. Calorie consumption is based on body weight, which makes sense. The more you weigh, the harder it is
for your muscles to move you. A 200-pound person will burn more calories performing the exact same exercise as
someone who weighs 100 pound less. For the sake of my sanity, I will base all calorie estimates on a middle-of-the-
road weight of 170 pounds. For more precise numbers, click on the energy calculator at the end of this page.
1. Walking and Hiking. This is perhaps the best all around activity for the people of all ages. Minimal supplies
are needed: just some comfortable shoes, weather-appropriate clothes and a safe place to walk. Calories burned
walking are dependent on effort. Casual walkers will burn about 4 to 6 calories per minute, while power walkers
will expend around 8 to10 calories per minute. An added benefit here: walking is a weight-bearing activity, great
news for anyone trying to help maintain bone density. Another way to use walking for fitness: buy a pedometer
and shoot for 10,000 steps per day, instead of a more average 3500. It will become a healthy game. How many
steps do I have so far? Where can I walk now? Every step you take burns more calories.
2. Running. The next most common activity is running. Unlike walking where one foot is always on the ground,
running is a series of leaps through the air. The faster you run, the longer your float phase (e.g. the time in the air).
For this reason, it is more stressful to the lower extremities. It is very important if you are new to this activity to
’start low and go slow,’ so as to acclimate your body to the new stresses. The same supplies that are needed to
walk are needed here. Generally, calorie expenditure is more, around 9 for joggers and 10 to 12 for faster runners.
Just like walking, running is excellent for maintaining bone density.
3. In-line skating. Let me start this by saying, this is NOT an activity for everyone. It takes coordination and
there is a high risk of falling. Falling on asphalt is a ‘cruel and unusual punishment.’ If you have any balance issues
or weak bones, this is NOT for you. With all that aside, people who are skilled at this love it, and enjoy
tremendous aerobic benefits and experience muscle strengthening, especially of the core and lower
extremities. Calorie expenditure per minute is roughly nine. The downside is that the skates and all the protective
pads and helmet will probably set you back two or three hundred dollars.
4. Cycling. Ah, a favorite of mine. I will tell you that Maryland is one of the most beautiful states for cycling
outdoors. There are many quiet county roads on which you can bike without encountering cars, a big fear of many
would-be cyclists. If the thought of road cycling is just too fear-inducing, there are alternatives to dodging traffic.
The North Central Trail beginning in Phoenix extends Northward offering MILES of aerobic fun. If you are daring
and yearn for a more rustic experience, there are an unlimited number of off-road trails for mountain bikers who
want to be ‘one with nature.’ Cycling climbs up the investment scale, however. In order to cycle, you need a bike.
I am a firm believer that the more you spend, the better bike you get. I have many seen folks spend $100 at a
discount sports store for a bike that never is used. Heavy bikes, clunky components and big soft seats do not make
for pleasant long-term relationships. The good news is that with today’s technologies, you can get a VERY GOOD
MACHINE for 500 to 1000 dollars. If solo-cycling is not your bag, there are many cycling groups, like the
Baltimore Bicycling Club which offer group rides for people of all ability levels. Finally, to get the most aerobic
conditioning from biking, follow one simple adage: NEVER STOP PEDALING!!! If you pedal up
the hill and then coast down the other side, your heart rate drops and your aerobic benefit decreases. Here calorie
expenditure is around 10 per minute. See ya on the road.
5. Swimming. Finally, a perennial summer favorite. Once again, swimming presents a hardware problem: you
need a pool, which for many might involve membership to a club. In Harford County, two lower cost alternatives
do exist to some of the very pricey private fitness clubs. First, Harford Community College offers some pool
opportunities at lower costs. Second, in summer of this year, a new YMCA will be opening in the Abingdon
area. Check it out. Swimming offers the ultimate aerobic experience: you stop swimming, you drown. In addition,
it conditions your entire body without the pounding wear-and tear produced by some of the other activities in this
group. One caveat: if you are looking for an activity that also stimulates maintainence of bone density, this in NOT
the one on which to rely. Being supported in water eliminates gravity, the key player in stimulating bone growth.
So if this is your main activity, you will want to add walking, running or weight training to your fitness recipe.
Summer offers many opportunities for increased physical activities. I have highlighted the above five because
of their excellent aerobic conditioning benefit. Remember, it is the elevation AND THE MAINTENANCE of your
heart rate into a training zone for an extended period which conditions your ticker, the most important muscle in
your body. If you condition your heart, the other muscles of your body will follow. All the other activities that
summer offers, like tennis, softball, walking the golf course, even gardening and home improvements, are just icing
on your cake.
For a more scientific approach to calculating energy expenditure, click on the this energy calculator. Thanks
to Sydney College for allowing me to highlight their excellent website.
