Winter Workouts
By William R. Sukala, MS, CSCS | 12/21/2005


When you think of exercise and sports, do you think of fun in the sun? Well summer's out and winter's in, and it's certainly no time to hibernate. Winter offers you plenty of opportunities to keep active, fit, and healthy. So put down that hot chocolate, gear up and enjoy all that winter has to offer! Here are some suggestions:

Skiing
Dust off those skis and head for the hills. Whether you enjoy downhill or cross-country skiing, both provide an exceptional hip and thigh workout. If you're an old pro, make sure you take a few warm-up runs before tackling the double diamond trails. If you're a newbie, take a lesson or two to learn the basics of safety and technique. Stick to the bunny slope until you can effectively turn and stop. When downhill skiing or snowboarding, consider wearing a helmet. And remember: ALWAYS ski in control.

Snowboarding
Snowboarding isn't just reserved for young, brash, extreme athletes anymore. People of all ages are doing it. While the motion is a bit different than skiing, it also affords you a superb workout from the waist down. And it is also a good cardiovascular workout. As with skiing, be safe and take a lesson or two, and consider wearing a helmet. Before long you'll be out there carving up that powder! It's like surfing a mountain without even getting your hair wet.

Snowshoeing
Put a new spin on those summertime trail hikes. Strap on some snowshoes and keep on hiking! Some resort areas actually offer day trips including snowshoe and gear rental. Use trekking poles for balance and some extra arm and shoulder exercise. Some snowshoes are geared for jogging over the snow.

David W. Douglass, MS, CSCS, owner of San Diego-based Mobile Health and Fitness suggests preparing for action before you take to the mountains. "Because sports like skiing, snowboarding, and snowshoeing put a great deal of strain on the lower body (quadriceps, hamstrings, calves, hips), you should prepare yourself in the off-season. Participate in some type of resistance or higher intensity training regimen (i.e., weight training, hill walking, running, stair climbing). Cross-training lessens the likelihood of extreme muscle soreness associated with the first few days of participation in those winter sports we love but enjoy so infrequently."

Sledding
Sledding offers you both a workout and bonding time with your family. Of course, sliding down a hill is exhilarating, but it's the climbing back up to the top of the hill that'll work your cardiovascular system and leave your lower body begging for mercy. Start off on small hills and work up to the bigger ones. Like with any activity, too much exercise too soon (even if it's for fun) can leave you debilitated and sore the following day.

Build a Snowman
Building a snowman is a wintertime delight sure to spark those childhood memories within. Like sledding, it also affords you some quality family time while helping you stay fit. Rolling and lifting those heavy snowballs will work your cardiovascular system and stress all the muscles in your body. Make sure you use proper lifting technique. Bend at the knees, not at the waist. Keep the snowballs close to your body. Breathe out as you lift.

Winter Safety Tips

Dress warmly. Tune in to the weather report and dress appropriately. Wear layers. This way you can peel them off as necessary. Besides, being cold is no fun and it can ruin your plans.

Wear sunscreen. Even though the swimsuit's in the attic, don't leave your sunscreen there. You can get burned in the winter. In fact, the reflection off the snow can intensify the sun's harmful effects.

Drink water. Dehydration is a very real concern even on those cold winter days. Winter air is both cold and dry. This provides the perfect environment for evaporative sweat loss. You also lose body water from breathing. Drink water throughout the day even if you're not thirsty. By the time you feel thirsty, it may already be too late.

Warm up. Start off slow and ease into all winter activities. This will divert blood flow to your exercising muscles, tendons and ligaments, thus reducing the risk of injury. Stretch out the muscles you will be working. And don't push yourself to the extremes unless you are properly trained. Too much of a good thing is not always a good thing.