Supplements for a good workout: how to lose weight, gain muscle or tone
"Cross-
country
skiers
live longer," says a German saying.
And although this belief is based on its many benefits, in Spain it is a
minority
sport
that is practiced very little compared to
alpine skiing
.
In fact and despite the fact that it is gaining adherents, not all resorts have a cross-country ski area enabled.
In any case, the
best time
to practice it
begins in January in all of them
, which lasts throughout the month of February and even a few weeks in March because for this discipline it is enough that the ground has a few centimeters of
snow
.
And despite being little known and practiced, cross-country skiing has a long list of
benefits
, both for our physical and mental health and for our pockets, because its practice is also much
cheaper,
due to equipment and because we will not need a ski pass. .
Among the
benefits
for the body, it is enough to point out that this type of skiing, also known as Nordic, is a low-impact activity that is very affordable for any physical condition;
the slogan of many cross-country ski enthusiasts leaves no room for doubt: "If you can walk, you can ski."
Cross-country skiing: benefits
However, this apparent simplicity hides a much more
complete
activity than other more
demanding ones
: "No other sport tones the muscles so much and gives the body as much strength and elasticity as this one", assured the Norwegian explorer Fridtjof Nansen, who led an expedition through from
Greenland
on skis.
In fact, this sport achieves almost the same results as running: an hour of
cross-country skiing is
equivalent to approximately 90 minutes of running and allows us to burn up to a thousand
calories
, depending on the intensity with which we work.
But unlike running, and although this sport "influences a large number of
joints
and muscle groups, the smooth movement of pushing and sliding makes it a slightly harmful sport", explain the
Maspirineo
coaches
, who say that in Cross-country skiing uses the muscles of the arms, legs and trunk almost to the same extent as if we practiced three very demanding sports at the same time: running, swimming and cycling.
Cross-country skiing: a safe sport
In addition, this sport is classified as one of the
safest
, since the movements are rhythmic and
smooth
, which avoids damaging the joints.
In addition, it allows you to adapt to any
pace
and speed and falls are rare.
In general, the injuries consist of
minor
strains
that are due in most cases to the recklessness of the skier, who ventures on too steep or rough terrain.
In any case, when practicing cross-country skiing we perform a complete session of
cardiovascular exercise
that helps regulate blood pressure in a safe and affordable way.
Cross-country skiing, decalogue to start
Maintain your posture well, with your
shoulders
back and your head upright.
To begin the march, lean forward slightly and let your
arms
swing freely.
Raising the
heel
in the forward motion will make pulling the
ski
easier.
Start slowly for the first five minutes and then
gradually
increase
your speed;
it is the way to warm up and prepare the body for training.
To
avoid injury
and get your body used to exercise, start skiing for just 15 minutes, two or three times a week.
Then progressively increase to 40 minutes per session for a couple of weeks.
When you are used to exercise, increase the
intensity by
choosing trails with more incline.
To increase the
benefits
of this sport move your arms and legs with more force;
the greater the
movement
, the better the results.
To last longer and not tire as quickly, take
shorter
strides
.
Before the
end
of
the march, reduce the intensity by gradually lowering your speed.
Lastly, take off your skis and do some
stretching
exercises
while your muscles are still warm.
According to the criteria of The Trust Project
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