Skiing - Nordic, Cross-country Fitness Training

Skiing - Nordic, Cross-country Description

Nordic, or cross-country, skiing is an activity which works all of the major muscle groups and greatly contributes to improved cardiorespiratory fitness, muscular strength, endurance and coordination. It involves skiing across a variety of terrain by propelling oneself forward using ski poles and a striding motion. It is recommended that beginning Nordic skiers seek out a qualified instructor to teach them proper technique and safety procedures.

Skiing - Nordic, Cross-country Warnings

• Those suffering from chronic injuries to the lower back, knees, ankles, elbows, hips, shoulders or wrists should seek medical clearance before beginning this type of activity.
• Remain aware and cautious of environmental considerations.

Skiing - Nordic, Cross-country Risks

• Muscle strains of calf, shoulders, lower back or groin
• Thumb, toe, ankle or knee sprains
• Tendinitis, primarily in triceps (from poling)
• Cuts and bruises from falls, branches or accidents with poles
• Broken bones, fractures or concussions from bad falls
• Weather-related risks: extreme cold, sunburn, sun damage to eyes
• Environmental risks such as avalanches
• Altitude sickness

Skiing - Nordic, Cross-country Sport-specific applications

• National, international and Olympic level event
• Forms part of Nordic biathlon event in winter sports

Skiing - Nordic, Cross-country Equipment required

• Boots: lightweight, comfortable and flexible
• Bindings: attach boots only at toes, not at heels
• Skis: lighter and longer than alpine skis, usually made from fiberglass or plastic compounds
• Poles: lighter and longer than alpine poles, need safety strap
• Goggles: eye protection from the elements
• Helmet (optional): should be hard shell
• Clothing: should be waterproof, provide warmth and fit snugly; cross-country skiers need lighter clothes than downhill skiers

Skiing - Nordic, Cross-country Applicable substitutions

• Ice skating
• In-line roller skating with poles
• Cycling
• Cross-country skiing simulators
• Interval sprint training (running uphill )

Skiing - Nordic, Cross-country Reference sources, organizations and publications

• U.S. Nordic Skiing: c/o U.S. Skiing, PO Box 100, Park City, UT 84060, (801) 649­9090
• U.S. Biathlon Association (USBA): PO Box 5515, Essex Junction, VT 05453, (802) 655­4592 (Nordic Biathlon)
• NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 339­1906

Mode

Cardiorespiratory:Aerobic/Interval

Fitness Benefits

• Cardiorespiratory 5
• Flexibility 2
• Muscular Strength 2
• Muscular Endurance 5
• Body Fat Recution 5

Fitness Requirements

• Cardiorespiratory 3
• Flexibility 2
• Muscular Strength 1
• Muscular Endurance 4
• Coordination/Skill 2

Muscle groups used

Primary muscles: quadriceps, hamstrings, chest, shoulders, biceps, triceps, gluteals, hip flexors, hip abductors and forearms Assistance muscles: lower back (erector spinae), abdominals, calves and upper back (latissimus dorsi)

Energy expenditure

Approximately 0.068 Calories per minute per pound of body weight