Section 2 of 2 - Prev - Next

simply don't work for fat folks, unless you are unusually flexible
or are on an extremely steep hill.  The simple answer is to remove one
ski, stand up, and put the ski back on.  It is easiest to put your ski back
on if you make the loose ski the uphill ski as you stand across the fall
line.  Don't let ski instructors bully you because this takes a bit longer
than what they teach.


What clothing do I wear?

The main thing is to be comfortable all day, no matter what the weather.
Wear lots of thin, soft layers underneath and a waterproof layer on top.
DON'T wear jeans - they WILL get wet no matter what and will chafe.
Jogging pants or leggings underneath a pair of waterproof trousers will
be more comfortable. Wear clothes which are comfortable to bend in and
won't constrict you.

Wear a knee-high pair of socks with no rolls or seams where they will be
inside your boots. Don't wear trousers tucked into boots as this creates
friction along seams.

You also need waterproof gloves, hat or ear protection, sunglasses or
goggles, balaclava, scarf, and extra thermals if necessary.


What equipment do I need?

The length and type of ski depends on your ability, style, and height,
but not your weight. It's easier to start learning on short skis.

It's also important that the bindings should be adjusted to match your
weight and ability. If your bindings are set too low for your weight
then you may pop out of them unnecessarily.  It is usually quite easy
to tell if your bindings are releasing too early as they will release
when you try to make a normal manoeuvre, rather than when you've twisted
a leg into the wrong position.

Hire shops tend to process customers as quickly as possible.  If you
feel that your bindings may be set incorrectly you can ask your
instructor if they can help (many carry the necessary screwdriver to
make the adjustments) or take them back to the shop and ask to have them
adjusted for you properly.  This should involve you standing in your
boots in the bindings and them testing the pressure in some way.  (A
sideways kick to release the toe grip and asking you to step forward out
of the rear binding whilst they stand on the rear of the ski is one set
of crude tests.)

Boots:
Boots have to be as comfortable as possible and often are not.
Fat people sometimes have the problem of boots not fastening around
the calf and being too narrow in the foot. If your feet are larger
than a 10 women's (US size), you will have to wear a man's boot.  Men's
boots always have smaller calf fit. Do try different brands,
as they vary quite considerably. Typically, Saloman's are often narrow
in fit, Nordica's are often wider, and Lange's tend to be small in
calf size, but have good instep height. For boots that don't fasten around the
calf, extension loops to fit certain types of boots can be purchased at
most ski shops.

If a boot is too narrow this is tricky. Some more expensive boots have
more adjustments including pads which can be adjusted to push in to fit
around your foot to prevent it sliding around.  If you are hiring it may
be worth investigating the cost of hiring a more expensive pair of boots
to get this extra adjustment.

Rear entry boots are the most common boots that beginning/intermediate
skiers use.  This is slowly changing as rear entry boots fall out of favor
and technology continues to improve comfort in front-entry boots.
Rear entry boots can be made to fit larger calves by replacing the
existing cable with a longer one.  A custom boot fitter is the best source
for this.  If you don't live in an area with ski boot fitters, most major
ski areas in North America have one on staff.  Or, ask at the ski patrol
office who they use.  Boot fitters are accustomed to working with ski
tourists who are on a tight schedule.

Front and mid-entry boots are the choice for high-intermediates/experts.
They offer more control, though often at a loss of comfort and/or warmth.
At a glance, these boots do not look customizable for large calves.
However, a good boot fitter can do it.

Boot fitting is included free if you purchase your boots from the fitter
(at full retail).  The benefit is that fitters usually offer a lifetime
fit warranty -- including calf fit.  If you buy your boots elsewhere, fitting
and customization is done for a fee, but it is always worth it.  If you
rent your gear you will most likely get rear-entries, some rental shops
(particularly those at the resorts themselves) have the longer cables.
If you enjoy skiing a lot and want to advance, I would recommend having ski
orthotics made by the fitter.  They can be moved to your next boots and
reused. Note:  these are entirely different than orthotics made by
podiatrists.

Another option is to have custom boots made.  This is especially useful if
you have very wide or long feet. It is not as prohibitively expensive as it
sounds.  DaleBoot USA (pronounced Dah-leh) in Salt Lake City will assemble
custom boots for your feet and lower legs in sizes up to 16 mens'.  For about
20% more they can make foam injected boots, which are moulded specifically for
your own feet.  The foam-injected customs cost about the same as a mid-upper
priced boot.  All DaleBoots have a lifetime (of the boot) full-money back
guarantee.  They are infrequently rated by the ski magazines because they
are custom, but are excellent boots.

Sticks:
For sticks, there are no special issues relating to weight.

Skis:
In recent years a new style of skis has come out that offers some real
benefits to heavy skiers.  This is the style family of "fat" skis (yes,
this is the commonly-used name).  Within this group are: super-fat (look as
wide as water skis), mid-fat, and wasp-waist or hour-glass skis.  The major
benefit these skis offer is flotation for heavier skiers in powder snow or
cut-up crud.  Some skiers are even opting to replace their all-mountain skis
with mid-fat or wasp-waist skis.  (The super-fats are really best used as a
fun accessory ski.) These skis tend to be much shorter (up to 40 cm shorter than
what you'd normally ski on) and put less stress on your knees and hips.
They are great confidence builders.

Most major manufacturers now make them.  They are variously known as
"Chubbs" (Volant), "Fat Boys" (Atomic), "Wide Glides" (Evolution),
"Big Kahunas" (K2), etc.  They are definitely worth a try (be sure to demo or
rent to try them out before you buy).


Check out the rec.skiing FAQ, which can be found at

      ftp:      chinook.atd.ucar.edu  /pub/ski/skiFAQ
      www:      http://skiing.geo.ucalgary.ca/skiing/faq.html

  A3-19)  Stretching

There are a lot of different stretching exercises, for stretching
different muscles of the body. The usual aim of stretching exercises
are to gently stretch the muscles to warm them up or wind them down.
The positions are of the "stretch and hold" in a stationary position,
rather than "bouncing" the muscles.

As a fat person, or as a person who has a slightly different shape
(for example, long or short arms), you may find that you can't do
some of the movements as pictured. What to do is to use common sense
and some knowledge of the body to find other ways to stretch the
area in question.

Quad stretch:
One exercise to stretch the quads (some of the muscles in the thighs)
is to grab your ankle from behind and pull up. Some fat folks have
problems with grabbing the ankle, because they can't reach. One possible
solution is to grab the ankle from a sitting position on the floor, and
then lie on one side to stretch. Another way to grab the ankle from
a standing position is to use a wall behind you: put the foot you intend
to grab on the wall behind you, then use the friction of the wall to
help lift your leg relative to your hand grabbing the ankle, as you
lower yourself slightly by bending the leg you're standing on.

Inner thigh stretch:
A standard way to do this is with one knee forward, other leg back,
hands outside feet, however you may find that the legs squish against
the stomach. One way to try to get round this is to put just one hand
on the ground, the other keeping the leg parallel.

The exercise involving sitting on the floor, leaning forward and holding
onto the toes might be difficult, as the tummy can get in the way.
Try instead sitting on the floor, legs apart, doing one leg at a time.
That way, the stomach has space in the direction of the floor.

Use common sense. Don't twist joints such as knees into strange positions,
try to keep them parallel. Don't compress your belly so that you can't
breathe. Don't push yourself to assume positions that don't feel right to
you.

An excellent web site that tells you all you ever need to know about stretching
(and more!) is http://www.cs.huji.ac.il/papers/rma/stretching_toc.html

  A3-20)  Surfing

Surfing is terrific fun!

See the Scuba section for comments about wetsuits.

Unfortunately, no more info as yet except to say that yes, fat
folks can and do surf!


  A3-21)  Swimming

Swimming is a good exercise, particularly for large folks and
pregnant women. The water supports the bodyweight gently, and
provides a resistance for working all sorts of muscle groups.
Also, you don't get all hot and sweaty!

If you have problems getting out of your own pool, you can get
weighted plastic steps, or arrange a ramp to help.

Personally, I recommend swimming nude in the sea off a nudist beach
with golden sands and deep blue-green sea, for a truly wonderful
experience.

You might also be interested in the organization Making Waves (look
in the organizations section)

  A3-22)  Tennis

People of all shapes, sizes and ages can play tennis. Emphasis
is mostly on hand-eye coordination and some arm strength, though
being able to move about the court and having some power help a
great deal as well!

Specifically relevant to fat people are the following points.

You may find that you have a preference as to which surface you
play on. Common surfaces in use are grass, artificial grass,
cement, clay, shale.

Some people find that being heavy makes them slip and slide less
on shale (clay with a scattering of very fine red gritty stuff on
the top). Also, if you're turning to go for a shot, as the shale is
loose, it turns with you, whereas surfaces like artifical grass
which provide more friction also provide more resistance to you as
you turn, thus helping you to pull a tendon or similar.
Then again, if you're a player that falls over frequently, you
might just want a surface with a nice soft landing.

If your thighs rub together and you're wearing very short shorts
or a tennis skirt or dress, you might get friction rubs on your
inner thighs. One way to avoid this is by wearing cycling shorts
or leggings or longer shorts.

Clothing can be whatever you usually wear as exercise wear, but
if you're trying to get hold of smart tennis whites with a
matching t-shirt/sports-shirt and skirt/shorts, then unfortunately
those seem to be very scarce for anyone over average size.

If you're playing in a tennis match that goes on for several sets, or
you're playing in some other long session that it's not easy to get
a drink in the middle of, then take a water bottle with you and use
it frequently to keep hydrated, particularly if it's a hot day.


  A3-23)  Videos

Some exercise videos have a lot of impact aerobics on, which may not
be the best thing for a heavy person, as that puts more strain on the
joints. Choose a video that is right for you. Some videos suitable for
older people might be appropriate. You might also want to ask your
doctor for a recommendation for a good video for you.

See the Fitness Resources FAQ for some available videos.

  A3-24)  Walking

Walking doesn't provide any problems for the fat person. The key
is to make sure you're comfortable. Make sure your boots fit,
your trousers won't chafe, and you've got good socks on.

Tip for breaking in boots - wear them on a hot day, walk through a
stream (get water inside them) and let them dry out on your feet if
possible - same as shrink-to-fit jeans I guess.

Some people recommend Thorlo socks.

Shoes recommended by some big folks include:
Natural Sport Cradle, Reeboks, Turntecs, Nikes, Nike Airs, Rockports,
Propets, San Antonio Shoes.

A lot of people recommend good running shoes or cross trainers, not
necessarily walking shoes. It also depends on the sort of walking
you're doing (hiking or shopping expeditions). Also some people like
the ones with air cushioning in the heel. Make sure you get shoes
that fit. If you have wide feet and you're female, some of the shoes
for men have wider fittings.

If you suffer from back pain, and this is sometimes brought on by
walking and having to support a large tummy, then you may wish to
get some suitable exercises from a physical therapist, both to strengthen
the back and abdominal muscles, and for stretching before walking.

  A3-25)  Weight Training

Weight training is an activity that anyone can get involved in, and
fat folks do tend to be good at it, after all we do have natural
weight built in! Some doctors will tell you that you are putting
stress on your body by being heavy, and telling you to lose weight,
but another way to take the stress off is by making your body stronger
so it can cope with it better. Weight training is good for this.

Also, fat folks have an easier time with this sort of equipment than
with some others, as many bodybuilders weigh up to 300lbs (21 stone, 136 kg),
and the equipment can cope with large sizes.

Take care when choosing what exercises to do.
Some exercises involve toning the muscles using the resistance of
the weights of a machine. Others involve using the human body itself
for resistance. The latter type of exercise might or might not be
suitable for heavy folks. Check the recommendations of the particular
machine or weights that you're using. If in doubt, ask your doctor
to check if a particular type of exercise is suitable for you, or
ask your doctor to recommend an alternative one to exercise a
particular muscle group.

Sometimes there are minor problems with equipment, such as belts
being too small, or equipment being difficult to climb in or out of.
There are often different ways of doing an exercise, so if one
doesn't work, don't worry, try another piece of equipment.

If you are just taking up weight training, then do either read up
on the proper way to do the exercises, or hire a personal trainer
(one that does not pressure about weightloss) to make sure that you are
doing the exercises correctly. If you do them improperly, it can
cause injury.


  A3-26)  White Water Rafting

White water rafting is very exhilarating and incredible fun!
Be prepared to use a lot of upper body strength to paddle.
Paddling may give you sore arms if you're not used to it, and/or you may
get blisters.

Check the life vest to make sure that it is adjustable. You don't want the
vest to fall off if you fall out! Many big folks who have done this have
found the life vest to fit, but be a bit snug (but that's ok because it's
supposed to be snug). Big folks may also wish to sit in the back of the raft
for stabilization purposes. Weight distribution can make a significant
difference.

Pay attention to the safety instructions you are given.
You may wish to wear old sports shoes that won't matter if they get wet.
Depending on the venue, as most whitewater is cold (snow runoff), you
may have to wear a wetsuit. It can be a problem finding large size
wetsuits, if they don't have a suit big enough. See the section on
Scuba Diving.

Also check to see if the route requires carrying the raft. This may be
over some narrow, rocky, hilly trails and your fitness needs to be up
to it. Check the ratings of the rapids (rapids are rated from Class 1 to
5). Class 4 are usually the largest you can navigate in a raft, and you
*will* get drenched. Don't bring anything that can't get wet!
A suggested first trip could be a half-day trip with Class III rapids.

  A3-27)  Yoga

Yoga is a good alternative to more rigorous aerobic activity and
a good stress-reliever. Stretching, breathing and relaxation are the
essence of the movements.

A good teacher will welcome large people as well as small, emphasize
that all bodies are different, and insist that you _not_ do any exercise
that hurts.

If you sometimes have problems with your tummy getting in the way,
one suggestion for the forward bend from the Indian (American)
sitting is to put the soles of your feet together, rather than crossing
your legs, hold your ankles, and pull yourself down. That leaves a space
for your tummy.

Gentle Yoga by Naomi is a good videotape (see the Videos section).
You can also get it through the Ample Shopper Catalogue.
Also see Mara Nesbitt in the Fitness Resources FAQ.

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SECTION B: Information about this FAQ

B1)     Are there other related FAQs?

Yes. The list of them below can be found from the following page:

http://www.comlab.ox.ac.uk/oucl/users/sharon.curtis/BF/SSFA/faqs.html


  fat-acceptance-faq/clothing/canada
        information about clothing for large people in Canada
  fat-acceptance-faq/clothing/europe
        information about clothing for large people in Europe
        (excluding the United Kingdom)
  fat-acceptance-faq/clothing/uk
        information about clothing for large people in the UK
  fat-acceptance-faq/clothing/us
        information about clothing for large people in the U.S.
  fat-acceptance-faq/health
        information about health issues affecting large people
  fat-acceptance-faq/research
        information about research concerning large people
  fat-acceptance-faq/maternity
        information about large-size maternity resources
  fat-acceptance-faq/research
        information about research concerning large people
  fat-acceptance-faq/fitness
        information about resources for fitness for large people
  fat-acceptance-faq/organizations
        information about organizations for large people
  fat-acceptance-faq/resources
        information about resources for large people (that aren't
        covered in the other resources FAQs)
  fat-acceptance-faq/physical
        information about resources for dealing with the physical
        aspects of being large
  fat-acceptance-faq/publications
        information about publications for large people
  fat-acceptance-faq/size-acceptance
        information about size-acceptance
  big-folks-faq
        general information file for alt.support.big-folks

There is some overlap in the topics covered by the FAQs. If you don't
find what you're looking for here, try the other FAQs.

--------------------------------------------------------------------

B2)     Posting information

This document is posted monthly to news.answers and alt.answers and
posted bi-weekly to soc.support.fat-acceptance and alt.support.big-folks.
Sharon Curtis (sharon@comlab.ox.ac.uk) maintains this FAQ.

--------------------------------------------------------------------

B3)     Availability of the FAQ

All FAQs posted to news.answers are archived at rtfm.mit.edu and its
mirror sites. You can get any of these FAQs from rtfm.mit.edu via
anonymous FTP or via the mail archive server.  (To get information
about the mail server, send email to mail-server@rtfm.mit.edu with the
body of the message containing the word "help", without the quotes.)
FAQs posted to news.answers are also available on the Web from:

http://www.cis.ohio-state.edu/hypertext/faq/usenet/top.html
http://www.cs.ruu.nl/cgi-bin/faqwais

You can find the old version of the fitness FAQ at the following URLs:

ftp://rtfm.mit.edu/pub/usenet/news.answers/fat-acceptance-faq/fitness
http://www.cis.ohio-state.edu/hypertext/faq/usenet/fat-acceptance-faq/fitness/faq.html
http://www.cs.ruu.nl/wais/html/na-dir/fat-acceptance-faq/fitness.html

although the latest version specifically adapted for HTML and maintained
by the maintainer can be found at

http://www.comlab.ox.ac.uk/oucl/users/sharon.curtis/BF/sports_FAQ.html

--------------------------------------------------------------------

B4)     Contributors

These are the people who contribute significant chunks to the FAQ.

Sharon Curtis           (Sharon.Curtis@comlab.ox.ac.uk)
Sasha Wood              (Sasha.Wood@cs.cmu.edu)
Sheena MacKenzie        (sheena@acse.shef.ac.uk)
Helen Lovisek           (bh868@TorFree.Net)
Stef                    (stef@netcom.com)

Also, lots and lots of other people (too many to credit) contributed
information that appears herein, some via email and some on s.s.f-a or
a.s.b-f.  Thanks to them all.

Suggestions for additions/improvements are always welcome.

Copyright 1995 by Sharon Curtis (Sharon.Curtis@comlab.ox.ac.uk).
Permission is granted to copy and redistribute this article in its
entirety for non-commercial use provided that this copyright notice is
not removed or altered.  No portion of this work may be sold, either
by itself or as part of a larger work, without the express written
permission of the author; this restriction covers all publication
media, including (but not limited to) CD-ROM.

-- 
 http://www.comlab.ox.ac.uk/oucl/users/sharon.curtis/
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