"These two activities also give the upper body a chance to pull its own weight instead of just going along for the ride," says Heather Dillinger, national certification specialist for the Aerobic and Fitness Association of America and pro trainer.. "Having some strength in your shoulders and upper back will help them give your legs a breather once in a while." Adding these exercises into your weekly routine should be all you need to make the most of your snow time.

Cross-country skiing
Cardio: The best aerobic exercise option should come as no surprise. A Nordic ski machine is the obvious choice, but working out on a VersaClimber can offer the same full-body workout. If you don't have access to either of these machines, try walking up hills or set a treadmill on a 5 to 8 percent incline. A good step class that incorporates some arm swinging will work as well.

Exercises: Single Leg Raise (works hip extensors)
Lie faceup with an ankle weight on each foot. Bend your right knee so your right foot rests flat on the floor. Your left leg should be straight, knee relaxed. Exhale as you slowly raise your left leg until your knees meet. (Don't raise your leg above this point.) Inhale as you slowly lower your leg back down, keeping it an inch above the floor. Perform 15 to 25 repetitions. Switch legs and repeat.

Lying Hip Raise (works hip flexors and glutes)
Lie facedown with an ankle weight on each foot, legs extended. Bending only at the hip, exhale as you slowly raise your left leg a few inches from the floor. Hold briefly and then slowly lower your leg back to the floor. Repeat with the opposite leg. Continue alternating each leg throughout the exercise. Perform 15 to 25 reps for each leg.

Incline Front Raise (works fronts of shoulders)
Sit on an incline bench, feet flat on the floor. Hold a light dumbbell in each hand, arms at your sides, palms facing in. Exhale as you slowly raise your left hand in front of you until your left arm is parallel to the floor. Hold briefly and then slowly lower your left arm back down. Repeat with the right arm. Perform 8 to 12 reps for each arm.

Snowshoeing
Cardio: The constant up and down motion of the legs as you "shoe" is easy to train with a stairclimber, but another fun variation is cycling using toe clips. The trick is to make sure to pull up on the pedals as well as push down on them. It's this "pulling" motion that works the hamstrings the same way pulling your feet up and out of the snow does.

Exercises Step-Up (works thighs and calves)
Begin by stepping up onto a 12-inch platform. When this becomes easy, increase the height of the step or add some weight by holding a dumbbell in each hand. Perform 15 to 25 reps. Seated Toe Tuck (works the anterior tibialis leg muscle)

Tie one end of a stretch cord to the leg of a sturdy table. Sit on the floor facing the table and tie the other end to the top of your right foot. Now, extend your right leg toward the table. (You should feel a slight tug from the cord. If not, shimmy back until you do.) Bend your left knee so that your left foot rests flat on the floor. Place your hands behind you and lean back slightly so that your hands support your weight. Slowly tilt your right foot forward so your toes point toward the table; then pull your toes back toward your body as far as possible. Perform 15 to 25 reps. Switch legs and repeat.

Standing Pull-Down (works upper back)
This will give you the back strength to push off your poles. Stand in front of a lat pull-down machine and set the weight stack on a very light weight. Grab the bar with an overhand grip, hands shoulder-width apart. Keep your back straight and bend your elbows slightly. Slowly pull the bar down until it touches the front of your thighs. (If the bar doesn't come down that far, just lower it as far as it will reach.) Hold briefly and then slowly resist the pull of the weight as you return to starting position. Perform 8 to 12 reps.

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed