Canyon Ranch (Massachusetts)
Crisp mornings, bare trees and early sunsets can only mean one thing -winter is here. Along with the season come holiday feasts, stay-at-home weather and the tendency to put off exercise until spring. Fortunately, winter sports are a fun, natural and highly effective way to stay in shape through it all.

Burning calories in the cold
Because calories are a measure of energy (heat), winter offers the perfect calorie-burning environment. When you're out in the cold, your body uses energy - a lot of energy - just staying warm, because even when you dress warmly for snow sports, your metabolism has crank up to warm all the cold air you're inhaling. As a result, you'll burn more calories for the amount of time and effort expended than when you exercise in warm weather.

Each winter sport provides a different kind of conditioning. Snowshoeing, for example, is a true endurance sport, and is an ideal way for hikers to step up their fitness routines because it uses many of the same muscles as hiking, but is heavier work: Snowshoers have to lift their feet high and swing their arms vigorously to propel themselves forward.

Downhill skiing, of course, is more of a finesse sport, but requires a strong core and legs, plus great agility. If you plan to ski and you're not in shape, you'd be well-advised to hit the gym for a few weeks before hitting the slopes. Pilates and yoga build balance and needed strength and flexibility in the back and abdomen, and weight-training for core and lower body can help prevent injury. A long afternoon on the slopes can be a strenuous lower-body workout, and you'll burn calories just being outside.

For those who want a complete full-body workout in the outdoors, there's nothing better than cross-country skiing, which builds endurance while working all the major muscle groups. When you do it outside you burn more calories than on the indoor ski machine at the gym, plus you get to enjoy the sights and sounds of the outdoors. In preparation for cross-country skiing, pole hiking - rapid walking while swinging a pair of light poles -is the perfect aerobic workout. It's also a great activity when snow is scant.

Dress for the occasion
Whichever sport you pick, don't forget to dress in layers. Winter temperatures fluctuate throughout the day, and your need for insulation varies with your level of activity. You should also avoid wearing cotton, because cotton absorbs moisture and keeps you wet. "Wet" equals "chilled" when temperatures are low.

Stick with multiple layers of high-tech, moisture-wicking fabrics such as capilene, polypropylene and fleece - materials that pull dampness away from the skin to the outside where it can evaporate. Staying dry is the key to staying warm.

Drink often & bundle up
You also need to stay hydrated in winter, and that may require some attention. The heat during the summer often reminds us to drink lots of water, but in colder temperatures we may forget to drink enough. Frigid air is very dry, and drinking plenty of water while you're outdoors is a must. Hot, clear liquids like broth or herbal tea can serve the dual purpose of replacing lost fluids and warming you from within.

Another potential danger is frostbite. To help prevent it, boots should have enough room in them that you can wiggle your toes - after accounting for an extra pairs of socks. You might have to wear a larger size than usual, but comfort and safety are more important than vanity in this instance. Gloves shouldn't be so tight that they hinder circulation to the fingers.

And since so much of our blood supply - and hence body heat - goes to the head, a warm hat is one of the most important pieces of cold-weather wear.

Get out and enjoy
You have plenty of options this winter, from slapping on skis to building snowmen. So bundle up, grab your thermos, head outdoors and take advantage of the snowy season while you can. It's a great way to stay in shape right through the cold, short days.

www.canyonranch.com
(800)742-9000 (413)637-4100