SKIING
Skiing is an excellent winter activity because it not only tones your entire body, but also strengthens your cardiovascular system! Because it is a physically demanding sport that could cause serious injury, it is important to condition yourself prior to hitting the slopes or trails. To prevent injury, be sure to stretch all major muscle groups before and after skiing. For more information on conditioning, click here
There two major types of skiing:
- Cross-country skiing: This type of skiing burns more calories per minute than any other form of cardiorespiratory activity—even running! It helps develop coordination and can burn between 600 and 900 calories per hour!
While cross-country skiing, you use a large percentage of your muscle mass—your lower extremities for momentum and support, your mid section for balance and support, and your upper extremities for momentum.
There are two types of cross-country skiing:
- Classical style: Skis remain parallel to each other. Each ski is waxed or has a ridged bottom pattern that allows for striding and gliding easily on the snow.
- Skating style: The skier glides on one ski and angles out the other, using the edge to push forward.
In both styles, the basic stride can be as natural as walking. Because it is a balance sport, there is a transitional period for people who never have been on snow—they don’t realize at first how slippery it is. But after a few lessons, even the beginner will be at a point where he or she finds it enjoyable, and will be able to reap its benefits.
- Downhill/alpine skiing: The major difference between cross-country and downhill (or alpine) skiing is the way the foot is positioned in the ski. In cross-country skiing, the skier is attached to the ski only with the toe of the boot—the heel is free. In downhill skiing, the entire foot is attached to the ski. This limits the skiier to the range of downhill slope.
Downhill skiing can improve muscular strength and endurance. It not only works the hamstrings, quadriceps and gluteus muscles, but also the abdominals, calves and triceps. It is also a great aerobic activity. The bigger the mountain and the longer the runs, the greater the exercise benefit. Other pluses: Skiing can help improve balance, coordination and agility.
SNOWBOARDING
Some people describe snowboarding like surfing on snow—probably because it evolved from surfing and skateboarding. Like skiing, snowboarding provides a great cardiovascular and strengthening workout.
The main objective in snowboarding is to maintain your balance as you go down a ski slope while keeping both feet securely attached to the snowboard. Unlike skiing, where weight is shifted from ski to ski, snowboarders shift their weight from heel to toe (or one end of the board to the other). There are three basic styles of snowboarding:
- Alpine: Also known as carving, this style focuses on speed and turns. Snowboarders try to expand the mountain or hill by making high-speed turns while traveling down. This style is the most similar to skiing.
- Freestyle: The main focus of this style is getting an adrenaline rush! It involves doing not only tricks in the air (such as twists, turns, and grabs), but also on the ground using rails and halfpipes. This style is usually the most popular event in snowboarding competitions.
- Freeriding: This style combines the jumps and aerial maneuvers of the freestyle with the ability to ride on any terrain. It is often called “all mountain riding” as the snowboarder tries to utilize all aspects of the mountain.
Looking for places to ski and snowboard in Minnesota and Wisconsin? Click here for details.
Sources: Blue Cross Blue Shield of Vermont; Yahoo! Fitness Center; Xcskiworld.com; ABC-of-Snowboarding.com.
