Skiing for Fitness and to Burn Calories: A Winter Sports Guide
Posted on Nov 24th 2009 5:15PM by Deborah DunhamCross-country and downhill skiing are two of the best winter sports for overall fitness. Before you hit the slopes, it helps to know the difference and the benefits (in terms of overall fitness and calorie burning) of both so you can choose which type of skiing is right for you.
Do Downhill Skiing and Cross Country Skiing Provide a Good Workout?
Skiing is an effective cardiovascular and strength-building workout. It primarily exercises your lower body, but your core and upper body will benefit as well. Downhill skiing puts you in a semi-squat position most of the time which relies heavily on the quadriceps, hamstrings, calves and gluteal muscles. Because of the lateral motion involved, the abductor and adductor muscles are also used. Cross-country skiing uses the lower body muscles too, but also emphasizes the shoulders, arms and back. Both rely on the core for significant balance and stability.
How Many Calories Will I Burn While Skiing?
Not only is skiing a great workout, you will burn calories while exercising. One hour of downhill skiing can burn 450 to 600 calories for an average 165-pound person, whereas cross-country can burn 600 to 675 calories (which is equivalent to running five miles or an hour of lap swimming). Both forms of skiing also build balance, coordination and flexibility.
What Is the Risk of Injury While Skiing?
While falling is pretty much a given during either type of skiing, downhill skiing is considered more dangerous. Treacherous snow, steep trails and ice can cause even the most experienced skier to get injured. Falls or collisions with trees or other skiers can lead to pulled muscles, broken bones and even head trauma. While helmets are not required, they are a good idea and can protect you from possible brain injury or even death. The dangers of cross-country skiing may not be high-impact like downhill, but falling over rocks, sliding on ice or becoming entangled with another skier are always possibilities. Both forms of skiing also offer the potential for frostbite and hypothermia.
What Equipment Will I Need for Skiing? How Expensive Is it?
Ski gear can seem complicated, but aside from warm winter clothing, there are just three pieces of equipment you need: boots, skis and goggles. Because the equipment is notoriously expensive, try renting it first. This will allow you to find what makes and models fit you best. Skis come in many different sizes. For downhill, generally the less experienced the skier, the shorter the ski length. Skip the poles if you are a beginner skiier -- many instructors now recommend that you learn the sport without poles, since these can become a "crutch." For cross-country, skis are typically lighter and narrower and poles are required. Skis can range from $300 to $3,000, depending on the quality, and boots average $250 to $500.
When's a Good Age to Start Skiing? What Fitness Level Is Required to Skii?
While skiers can begin at any age, it is helpful to be in good physical shape. Having strong, flexible muscles throughout the body will help you maintain proper form, stay in control on the snow and avoid injury. Strong lower body muscles will help support the forward movement of cross-country and the downward and side-to-side movements of downhill skiing. A strong core will help maintain balance, and a strong upper body will help cross-country skiers propel themselves forward.
More on Winter Sports for Fitness and to Burn Calories:
Skating Basics
Snowboarding for Beginners
Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.
Do Downhill Skiing and Cross Country Skiing Provide a Good Workout?
Skiing is an effective cardiovascular and strength-building workout. It primarily exercises your lower body, but your core and upper body will benefit as well. Downhill skiing puts you in a semi-squat position most of the time which relies heavily on the quadriceps, hamstrings, calves and gluteal muscles. Because of the lateral motion involved, the abductor and adductor muscles are also used. Cross-country skiing uses the lower body muscles too, but also emphasizes the shoulders, arms and back. Both rely on the core for significant balance and stability.
How Many Calories Will I Burn While Skiing?
Not only is skiing a great workout, you will burn calories while exercising. One hour of downhill skiing can burn 450 to 600 calories for an average 165-pound person, whereas cross-country can burn 600 to 675 calories (which is equivalent to running five miles or an hour of lap swimming). Both forms of skiing also build balance, coordination and flexibility.
What Is the Risk of Injury While Skiing?
While falling is pretty much a given during either type of skiing, downhill skiing is considered more dangerous. Treacherous snow, steep trails and ice can cause even the most experienced skier to get injured. Falls or collisions with trees or other skiers can lead to pulled muscles, broken bones and even head trauma. While helmets are not required, they are a good idea and can protect you from possible brain injury or even death. The dangers of cross-country skiing may not be high-impact like downhill, but falling over rocks, sliding on ice or becoming entangled with another skier are always possibilities. Both forms of skiing also offer the potential for frostbite and hypothermia.
What Equipment Will I Need for Skiing? How Expensive Is it?
Ski gear can seem complicated, but aside from warm winter clothing, there are just three pieces of equipment you need: boots, skis and goggles. Because the equipment is notoriously expensive, try renting it first. This will allow you to find what makes and models fit you best. Skis come in many different sizes. For downhill, generally the less experienced the skier, the shorter the ski length. Skip the poles if you are a beginner skiier -- many instructors now recommend that you learn the sport without poles, since these can become a "crutch." For cross-country, skis are typically lighter and narrower and poles are required. Skis can range from $300 to $3,000, depending on the quality, and boots average $250 to $500.
When's a Good Age to Start Skiing? What Fitness Level Is Required to Skii?
While skiers can begin at any age, it is helpful to be in good physical shape. Having strong, flexible muscles throughout the body will help you maintain proper form, stay in control on the snow and avoid injury. Strong lower body muscles will help support the forward movement of cross-country and the downward and side-to-side movements of downhill skiing. A strong core will help maintain balance, and a strong upper body will help cross-country skiers propel themselves forward.
More on Winter Sports for Fitness and to Burn Calories:
Skating Basics
Snowboarding for Beginners
Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.
