Thursday, 19 January 2012

Snowshoeing! Get Out and Enjoy Winter!

One of my favourite cardiovascular activities to do in the winter is SNOWSHOEING! Not only is it great to get out for some fresh air in the winter, but to get an amazing workout as well!

This winter has been a little crazy getting some snow to stick on the ground here in Muskoka, but I think it is now safe to say, it is here to stay for the next couple months!

Did you know that you burn more calories snowshoeing than running, walking and cross-country skiing (at the same pace)?!
And it is a low-impact activity, so it is great for people who find running and walking hard on their knee joints and feet!

This activity covers so many realms of fitness, its a great addition to anyones workout regime.
Snowshoeing builds strength, balance, power and endurance, as well as, improving your cardiovascular system. With its high-energy expenditure, its a great activity to help with weight loss. The chart below explains an estimate of average calories burned/hour and the type of activity, speed and condition of terrain. http://snowshoes.com/learn/40?category=8

Now, calculating energy expenditure or calories used in physical activity varies for each person, depending on your metabolic rate, this chart shows an average from studies.


ACTIVITY / SPEEDSNOW CONDITIONSENERGY EXPENDITURE (CAL/HR)
Snowshoeing, 2.4 mphpacked snow, flat trail420
Snowshoeing, 3.0 mphpacked snow, flat trail510
Snowshoeing, 3.5 mphpacked snow, flat trail740
Snowshoeing, 3.3 mphpowder snow, flat trail744 women, 984 men
Snowshoeing, 2.9 mphpowder snow, hilly trail774 women, 1046 men
Walking, 3.0 mphflat335
Running, 5.2 mphflat570
Running, 7.5 mphflat890
Mountain Bikingrolling550
Nordic Skiing (3.5 mph)flat600
Basically if you can walk, snowshoeing is a perfect fit for you! It does not take any special technique, but as you advance and get more comfortable with the feeling of them, you can choose different types of terrain, that range in difficulty. I advise staying with a flat packed trail when just starting out.

You can also get different types of snowshoes for different types of terrains. Recreational ones are for your typical day-to-day trail hiking. They are designed to let you walk comfortably on a packed trail.
Adventure ones are the next level up and can be used in more extreme conditions. They can withstand ice and steep hills. Backcountry are the most advanced snowshoes and are durable to any type of winter condition thrown at them. They are built to withstand ice, any type of hill and uneven footing.

Prices for these different types vary on the brand and design you are looking for! Any winter sports store attendant can help you decide which design is best for you!

Running snowshoes are the newest design in the lineup. They are lightweight and help you fly through the snow. This is a great training method for those running athletes out there to want to spice up their running programs. They fit comfortably with your running shoe, so you do not have to wear bulky winter boots, as you would with regular snowshoes.

Remember to keep hydrated when doing winter activities, such as snowshoeing. It doesn't always seem like it, but you still sweat outdoors in the winter and making sure you keep water on hand to replenish the fluids lost.
As well, make sure to stretch after snowshoeing. Even though it is low-impact, it is still strenuous on your joints, muscles, tendons and ligaments. Give your body a little T.L.C. and stretch out your body once you are warmed up again indoors!




And of course, don't forget about those furry friends at home, who need their exercise too! Snowshoeing is a great activity for the you to do together with your dog!
Enjoy the snow! :)


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