Snowshoeing Fitness Training

Snowshoeing Description

Snowshoeing is a winter activity which provides an excellent blend of muscular and cardiorespiratory fitness. It can be performed at various intensities and durations to suit one's fitness level. Adding heavier poles can further increase caloric expenditure while working the upper body musculature more intensely.

Snowshoeing Warnings

• People suffering from chronic knee, ankle, hip, calf, pelvic, shoulder, elbow, wrist or lower back pain should seek medical counsel before beginning a snowshoeing program, since some modifications may be necessary.

Snowshoeing Risks

• Environmental considerations: extreme cold may make frostbite a concern; visibility in snow may also be hampered, as glare of sun reflecting off snow can be harmful to eyes

Snowshoeing Sport-specific applications

• Mountain and hill climbing
• Hiking and backpacking
• Cross-country skiing
• Walking uphill

Snowshoeing Equipment required

• Snowshoes
• Clothing: preferably waterproof, comfortable fit, should allow freedom of movement, yet still remain snug and warm; includes gloves, hat and parka
• Walking poles (optional)
• UVA protection eyewear
• Sunblock may be necessary in some environments

Snowshoeing Reference sources, organizations and publications

• Cross-country skiing
• Inclined walking (with or without weights)
• Treadmill work
• Hiking or backpacking
• Water walking/aquacising (with or without "water weights")

Mode

Cardiorespiratory: Aerobic

Fitness Benefits

• Cardiorespiratory 5
• Flexibility 1
• Muscular Strength 2
• Muscular Endurance 3
• Body Fat Recution 3

Fitness Requirements

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

Muscle groups used

Primary muscles: quadriceps, calves, hip flexors, hip adductors and gluteal muscles Assistance muscles: hamstrings, abdominals, obliques, lower back, shoulders, biceps, triceps, upper back, forearms and chest

Energy expenditure

Approximately 0.075 Calories per minute per pound of body weight