Why not get outside and enjoy the winter while getting some exercise? Cross country skiing gives you the ability to do just that! Whether skiers are trying to travel through knee deep snow or a well groomed course, these athletes are outside enjoying nature while getting in some exercise. The best part about cross country skiing is you can make it suit your needs… skiers can go out alone, in groups or as a family. You can also choose your pace; ski at a high speed or at a nice leisurely slow glide. No matter how you choose to cross country ski, it is a whole body workout that can require high levels of endurance.
Another benefit of cross country skiing is, unlike running cross country it doesn’t pound your joints. Giving your legs a break from the running related stresses. Cross country skiing also works your upper body, which tends not to be worked out in other sports.
Cross country skiing requires the use of a large number of muscles which helps to improve cardiovascular fitness. This is the ability of your heart and circulatory system to deliver blood and nutrients to the working muscles and organs within your body. Easy tours will raise your heart rate to 60 percent to 70 percent of maximum. If done 2 or 3 times a week for 20 to 30 minutes easy tours will help you increase the amount of blood the heart can pump.
Muscular endurance, which is the ability of a muscle to work for long periods of time without fatigue, is another benefit of cross country skiing. Endurance training generally increases the aerobic capacity of the muscle so that they can get a great deal more energy from food sources. Muscular endurance may require strength training with light to medium weights with a high number of repetitions.
Training exercises to help with cross country skiing include:
- Bench dips
- Core strengthening
Contact SIRC for more information on Cross-Country Skiing!