Shoveling tips:
• Warm-up your muscles. Shoveling can be a vigorous activity. Before you begin this physical workout, warm-up your muscles for 10 minutes with light exercise.
• Pace yourself. Snow shoveling and blowing are aerobic activities. Take frequent breaks and prevent dehydration by drinking plenty of fluids. If you experience chest pain, shortness of breath or other signs of a heart attack, stop shoveling/blowing and seek emergency care.
• Use a shovel that is comfortable for your height and strength. Do not use a shovel that is too heavy or too long for you. Space your hands on the tool grip to increase your leverage.
• Try to push the snow instead of lifting it. If you must lift, do it properly. Squat with your legs apart, knees bent, and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once. Do it in pieces.
• Do not throw the snow over your shoulder or to the side. This requires a twisting motion that stresses your back.

Snowblowing tips:
• Never stick your hands in the snow blower! If snow jams the snowblower, stop the engine and wait more than 5 seconds. Use a solid object to clear wet snow or debris from the chute. Beware of the recoil of the motor and blades after the machine has been turned off.
• Do not leave the snow blower unattended when it is running. Shut off the engine if you must walk away from the machine.
• Add fuel before starting the snow blower. Never add fuel when the engine is running or hot. Do not operate the machine in an enclosed area.
• Stay away from the engine. It can become very hot and burn unprotected flesh.
• Watch the snow blower cord. If you are operating an electric snow blower, be aware of where the power cord is at all times.
• Do not remove safety devices, shields or guards on switches, and keep hands and feet away from moving parts.
• Beware of the brief recoil of motor and blades that occurs after the machine has been turned off.
• Never let children operate snowblowers. Keep children 15 years of age and younger away when snowblowers are in use.
• Read the instruction manual prior to using a snow blower. You need to be familiar with the specific safety hazards and unfamiliar features. Do not attempt to repair or maintain the snow blower without reading the instruction manual
This was taken from AAOS.

Recent studies have suggested  exercising while your body is low on calories may be a good way to burn excess fat. Muscles  get their energy from  mostly carbohydrates,  but if you haven’t eaten before exercising, your body doesn’t have many carbohydrates in the body to use. This forces your body to burn fat instead according to the numerous research that I have read.

“In a study published in April, researchers at the University of Birmingham and elsewhere assigned seven people to cycle three days a week, followed by an intense session an hour later without eating. Another seven people followed the same regime, without the instruction to fast.Though members of the group that didn’t eat performed worse on the intensive training, they burned a higher proportion of fat to carbohydrates than the group that ate. The results were published by Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine.” This excerpt  was taken from the USA Today Health Section written by Maria Cheng.

There are downfalls of exercising on an empty stomach, such as the intensity of training will be down, and your strength/endurance gains will be negatively affecgted. Also, your blood sugar may get too low, and dizzness can occur. Discuss your health with your doctor first if wanting to attempt this type of exercising.

It is very important that you do have a higher carbohydrate meal after you workout for recovery, just dont add too many extra calories because will defeat the fat burning process. Exercising on an empty stomach may not be for everyone, but in my experience at the gym, it works for me.

If you would like more information on dieting and exercise, please call me,  Joseph Kuna, DC at (609) 693-3335, and I would be more than happy to answer your questions.

*Adapted for USA Today, associated press, Maria Cheng,