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Feb 25

Outdoor fitness options – Poughkeepsie Journal

Fitness Comments Off on Outdoor fitness options – Poughkeepsie Journal

Amy Sowder, For the Poughkeepsie Journal 7:18 p.m. ET Feb. 25, 2017

Lisa Masi, a wildlife biologist with the New York State Department of Environmental Conservation, uses snowshoes along a wooded area near Fahnestock State Park in Kent.(Photo: File photo/The Poughkeepsie Journal)Buy Photo

Personal trainer Michael Polito shows how you can exercise outside in the winter using calisthenics. Alex H. Wagner/Poughkeepsie Journal

A stretch of warm weather has made it pleasurable to exercise outdoors. Sorry for the reality check, but its not quite March, which means there is plenty of cold weather ahead.

When temperatures drop below 40 degrees, followed by snow, ice and wind, we tend to hole up in our homes, turning into cozy hermits. Thats nice and all, but theres a time for Netflix bingeing on the couch with a blanket and a cat, and then theres a time for brisk, heart-pounding exercise outdoors in the bracing cold even when its snowy. Or especially when its snowy.

Its great to get outside in the elements, to connect with nature, says Michael Polito, a personal fitness and strength trainer in Poughkeepsie.

Michael Polito, pictured at Spratt Park in the City of Poughkeepsie. (Photo: Alex H. Wagner/Poughkeepsie Journal)

Just dress properly to prevent frostbite.

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You can still go running outside in the winter, as long as you have good socks and good gloves and earmuffs to keep you warm.

But dont overdress for outdoor activity, says Polito. He focuses on old-school street fitness and is a certified progressive calisthenics instructor.

Michael Polito performs an L-sit on the parallel bars at Spratt Park in the City of Poughkeepsie. (Photo: Alex H. Wagner/Poughkeepsie Journal)

If youre running outside, dress for temperatures at least 10 to 15 degrees warmer. When you stand still outside in the clothing, you should be a little cold, Polito says. Your increased body temperature when you exercise will do the rest. Just keep a spare jacket in the car. And cover your extremities, which get cold the fastest. Oh, and bring water and a good attitude.

Look at what the kids are doing outside, kicking a soccer ball or throwing a football in the dead of winter, and use them as an example, Polito says. They dont care; theyre just having fun. We can learn from them.

Now go outside and play. Yes, even in winter.

Don't curtail a run just because it's winter.(Photo: File photo Seth Harrison/The Journal News)

Why its good for you: Its great cardiovascular exercise, no matter your pace or distance. You dont need to be a marathoner to get the benefits, Polito says. If you can run, then run. If you cant run because your knees are hurting you, walk. Do the most your body can handle. Speed-walking is a great low-impact cardio exercise. Mixing it up in the same session (walk-run, walk-run) burns even more calories than a steady pace because your body has to continually readjust.

Where to do it: Dutchess Rail Trail, a 13.4-mile multi-use linear park running through Poughkeepsie, LaGrange, Wappinger and East Fishkill, with a direct link to Walkway Over the Hudson and the regional trail network.

What you need: Running shoes or cross-training shoes, warm socks, gloves and a hat, headband, or earmuffs, along with moisture-wicking, warm athletic clothing.

Details: There are nine entrances, but the trailhead in Poughkeepsie is at the Morgan Lake trailhead parking lot by Creek Road and Dutchess Community College, 53 Pendell Road, Poughkeepsie; 845-298-4600, dutchessrailtrail.com.

Michael Polito performs an elbow lever at Spratt Park in the City of Poughkeepsie. (Photo: Alex H. Wagner/Poughkeepsie Journal)

Calisthenics use your bodyweight. Examples include push-ups, pull-ups, squats, lunges and planks.

Why its good for you: You dont need anything, its free and convenient, Polito says. Youre not connected to a machine which does the work of stability for you, so youre using more stabilizing muscles, and it makes you work harder. Its strength training, and if you do your repetitions fast with only small breaks between sets, it can be a cardio workout too.

Where to do it: In your yard or free neighborhood park, like Spratt Park, which also has pull-up bars.

What you need: Nothing except adequate clothing and a water bottle. Polito recommends you drink cold water before going outside, and hot liquid when you return indoors.

Details: Spratt Park, 121 Wilbur Blvd., Poughkeepsie, 845-451-4100.

Why its good for you: The key difference between walking and hiking is the terrain. In hiking, youre navigating different terrain types, so youre building stability in your legs and ankles as you traverse uneven pathways and rocks, going uphill and downhill. It works everything: balance, legs, hips, and its good cardiovascular exercise, even though in a way, youre just walking, Polito says.

Make sure youre taking time to rest before you attempt another hill. Sit on a rock, have a little picnic and just look down and enjoy the view. It can be good interval training as well, when you stop and start repeatedly, which boosts your metabolism.

Where to do it: Mount Beacon Park has the highest peak of the Hudson Highlands and can be steep, but it has switchbacks and a beautiful view at the top of the Hudson River.

What you need: Hiking boots or thick-sole rubber work boots, warm, weather-resistant outerwear clothing, gloves, water, snacks, cell phone, an extra jacket and a backpack to carry it all. Hiking stick or poles for extra stability are optional, but nice.

Details: Mount Beacon Park, 788 Wolcott Ave., Beacon, scenichudson.org/parks/mountbeacon.

Why its good for you: Its great to get outside in the elements, to connect with nature, says Carla Bueti, a certified bootcamp instructor at Westchester Adventure Bootcamp.Snowshoeing requires lifting your legs higher to land with your whole foot with every step, so youre using more of your quads and core muscles than you do with simple walking, says It will challenge your balance more than exercising indoors, especially if you find terrain that goes up and down.

Bueti says, Its challenging, and its cardio that can get your heart rate up. You can go at your own pace, and you can make it harder by going on steeper terrain or easier by staying on flat land.

Where to do it: Fahnestock Winter Park

What you need: Waterproof hiking boots, active winter outerwear, gloves, and most importantly, snowshoes, which are between $45 and $160 at Amazon, R.E.I., and Eastern Mountain Sports.

Cross-country skiing is one of the many outdoor winter activities at Fahnestock.(Photo: NYS Parks/Courtesy photo)

Details: Fahnestock Winter Park has miles of trails and rents equipment, including snowshoes, but also and cross-country skis. There's also an onsite warming hut. 1570 Route 301 in Carmel. Hours are 9 a.m. to 4:30 p.m. weekends and holidays, and 10 a.m. to 4:30 p.m. weekdays, subject to change based on the weather. Call in advance: 845-225-3998. Fahnestocks winter trail fees are $12for adults, $10 for senior citizens and those under 17. Snowshoe rentals are $15 adults, $14 seniors/juniors or $7 per hour. For more information, visit http://www.roberts-1.com/fwp/.

RELATED: 10 ten places to go snowshoeing

Why its good for you: It strengthens your lower body, working leg and glute muscles you dont normally use, Polito says. Ski areas offer trails for every level. Stick to green trails if youre a beginner, and if you want something much harder, do the double-black diamonds trails.

Where to do it: Belleayre

What you need: Come wearing waterproof snow pants, a winter jacket and waterproof gloves; you can rent the skis, boots, poles and helmet at the facility.

Details: Belleayre Mountain Ski Center,181 Galli Curci Road, Highmount, 845-254-5600 or 800-942-6904,www.belleayre.com

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Outdoor fitness options - Poughkeepsie Journal

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