The Fitness Gurus
Hi All,We hope you are staying warm as winter term gets started!Winter has its perks—like the holidays, hot coco and Christmas lights; however, cold weather can make it difficult to work out, especially outside. Most people opt to exercise indoors instead, but Kevin Plancher, M.D., Head of Plancher Orthopaedics & Sports Medicine in New York, NY offers a reason to try working out outside: "Because your body has to work harder in the cold, your endorphin production is boosted even more, leading to a happier state of mind.” So, if you need an extra boost of happiness during the depressing dreary winter term, try an outside run. If you do decide to work out in the cold, we suggest dressing in layers, and avoiding cotton workout clothes. Cotton captures moisture, and your body loses heat four times faster once it becomes wet. In addition, remember to drink lots of water. The cold can make it harder for you to remember that you still need to hydrate!This goes out to all of the endurance athletes out there. Whether you are a swim- mer, a cyclist, a rower or a runner, if you struggle with race-day sluggishness and mental weariness, caffeine may be an important addition to your race-day routine.Many of you, especially the cyclists, probably already know the benefits of this wonder-drug. GU's and energy bars have become common-place among the endurance athlete community. Whether you are a long-time caffeine user or are just beginning to realize the possible benefits of caffeine on your athletic performance, there are some things that you need to know about caffeine and the proper usage of this drug to get the maximum benefits.Always practice your caffeine intake on hard workout days, so that you know how much, and when, to drink. Be careful not to do this too much, because you can develop tolerance for the drug, at which point it will cease to benefit you. The rule is generally to drink a cup of coffee an hour before a competition. That means one cup, maybe less, not a big mug! Because coffee can dehydrate it is important to be drinking plenty of extra water to counteract its effects. GU's and bars are usually to be taken 30-45 minutes before a competition.Our motivational quote of the week comes from LeBron James: “Don't be afraid of failure. This is the way to succeed.”Till next time,Lexi, Luke and Sam