Looking for a way to get an intensive workout in while enjoying the outdoors this winter? Try cross country skiing! This Olympic sport provides an aerobic workout that utilizes your whole body by building muscle strength in your arms, back, legs and core. Get in shape before you hit the trails with these four exercises from athletic trainers in the NEBH Sports Performance Center.
Exercise One: Aerobic Conditioning
Cross country skiing is a long-distance endurance sport, which will require you to do some cardiovascular conditioning to prepare. You have many options such as jogging, biking, swimming or using the elliptical machine. Try to do these exercises two-three times per week for about an hour each day.
Exercise Two: Arm Circles
Strong shoulders and arms are essential for using the ski poles to propel you forward. Arm circles and bent-over triceps extensions are great all around exercises for stability and strength.
Exercise Three: Bent-Over Triceps Extensions
Exercise Four: Planks
Your core is made up of your pelvis, lower back, hips and abdomen. Strengthening your core can improve balance and stability, and will give you the power to push yourself forward while skiing.
If you have any health concerns, be sure to consult your doctor before beginning a new exercise routine.