Snowshoeing by Sally Edwards; Melissa McKenzie

By Sally Edwards; Melissa McKenzie

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Extra info for Snowshoeing

Example text

Snowshoes should be regarded as necessary equipment, just as much as a warm parka and boots.  However, this is not to say that anyone in any condition can put on a pair of snowshoes and go anywhere.  The bottom line is that fitness is an excellent preventive measure against emergencies and the best insurance for a good time in the wintry outdoors.  Generally, though, snowshoeing most involves three lower body muscle groups: the hip flexors, the upper leg muscles (the quadriceps, which lift the snowshoe, and the hamstrings, which move the leg forward out of the snow), and the calf muscles (which you use whenever you are pushing off with your feet or lifting onto your toes, especially on the uphills).

Then the snow will often "mush out" on all sides of the boot, greatly decreasing much­needed stability.  Even worse, someone could break a bone by falling into a frozen post­hole.  Snowshoes should be regarded as necessary equipment, just as much as a warm parka and boots.  However, this is not to say that anyone in any condition can put on a pair of snowshoes and go anywhere.  The bottom line is that fitness is an excellent preventive measure against emergencies and the best insurance for a good time in the wintry outdoors.

Note that the workouts in Phase 2 last longer and include a larger aerobic component. Phase 2 Training Plan Week Mon Tues Wed Thurs Fri 1 Fitness class 30 min. Run/walk 30 min. Aerobics 30 min. Run/walk or Stretching Snowshoe 15 min. 30 min. Weights 15 min. Sat or Sun 2 Same as Week 1 3 Weights 20 min. Run/walk 20 min. Stretching 15 min. Fitness class 25 min. Aerobics 30 min. Run/walk or Snowshoe 30 to 40 min. Stretching 10 min. Weights 10 min. Machines 20 min.  Machines are challenging and fun, and as you train on the different ones you will strengthen specific muscle groups.

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