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"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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