Ask Lynn

Do you have wellness questions that you want us to answer?  Click here to contact Lynn. She will research your question and get you an answer as soon as possible.

Here are some recently asked questions:

"I want to avoid getting hurt during ski season. Is there anything that I can do to get ready?"

As many injuries that occur while skiing result from muscle fatigue and carelessness, it is a good idea to increase cardiovascular strength and muscular strength. If you have not been consistently exercising since last season, an exercise program should be started at least 6 weeks before you are planning to ski.

To increase cardiovascular strength, you can participate in any exercise (such as running or using the elliptical machine) that increases your heart rate and maintains this increased heart rate for at least 20 minutes, 3-4 times per week.

For muscular strength, it is important to work on not only your legs, but your core (abdominal and low back) muscles as well.

Finally, as skiing or snowboarding involves quick movements, practicing plyometric exercises such as jumping side to side, running around obstacles or on uneven surfaces is a good idea.

Ascent Therapy Clinic- Littleton offers a ski conditioning class that helps you get into 'ski' shape. The class is offered every Tuesday and Thursday from 5:45- 6:45 from October 2nd until late spring. Call (303) 978- 9200 for more information.

As with all new exercise programs, it is important to check with your doctor prior to starting and make sure that you are doing all strengthening exercises correctly. If you are not sure about proper technique or how to progress your weights, check with a physical therapist or personal trainer.

What is osteopenia/osteoporosis and what can I do to prevent it?
Osteoporosis is the loss of bony tissue with a reduction in bone mass. This will lead to fragile, brittle bones. Osteopenia is the stage before osteoporosis in which there is a thinning of bone or bone mineral density that is lower than normal. Bones naturally become thinner as people age. Peak bone density is reached at about 30 years of age. Osteopenia is treated through diet and exercise. A diet rich in calcium, sometimes calcium supplements are recommended. Exercise, especially weight bearing exercise, is important in keeping bones strong and healthy. Activities such as walking, jogging, and hiking are good weight bearing exercises. Avoiding things such as smoking, excessive caffeine, and/or alcohol use will also reduce your risk of losing bone.

Do carbohydrates cause weight gain?
Carbohydrates in and of themselves don’t make you gain weight, excess calories do. Some weight loss plans, such as Atkins diet or South Beach diet, claim that carbohydrates contribute to obesity by stimulating insulin secretion, which promotes body fat. Carbohydrates do stimulate insulin secretion immediately after eating them, but this is the normal process that allows carbohydrates to be absorbed into cells. People don’t gain weight on high-carbohydrate diets unless they’re eating excess calories, and excess calories from any source causes weight gain.

How many calories do you need to burn to lose one pound of fat?
If your body uses 3,500 calories more than you take in, you lose a pound of fat. You can lose weight two ways, by eating fewer calories or by increasing the number of calories your body uses through physical activity. The best way to lose weight is to combine both. However, decreasing caloric intake appears to play a greater role in promoting weight loss. A slow, steady approach is safest and much more likely to be permanent. Aim to lose 1 to 2 pounds a week. To do this, create a calorie deficit of 500 to 1,000 calories a day through a low-calorie diet and regular exercise. Losing weight more rapidly means losing water weight or muscle tissue rather than fat.

What is a serving size?
A serving size is a specific amount of food, defined by common measurements such as cups, ounces, or pieces. For example, the Food Guide Pyramid developed by the Department of Agriculture and Department of Health and Human Services says that one serving of pasta is ½ cup or about the size of an ice cream scoop. Keep track of the number of servings you eat and use proper serving sizes to help control the number of calories you consume.