Cross-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.

Snowboarding is an extreme sport that's been on the rise in popularity over the past few years. The sport's origin was inspired by combining the concepts of skateboarding, surfing and skiing. It officially became a winter sport at the Olympics in 1998. According to the American Academy of Family Physicians (AAFP), snowboarding first became to the United States in 1965 when Sherman Poppen bolted two skis together, and it became popular when commercial snowboards became available in the late 1970s and now snowboarding is the fastest growing winter sport in the United States.

Snowboarding for Beginners
Your legs should be in relatively good shape before you attempt this sport. A workout consisting of leg presses, lunges, calf raises and squats will isolate and build the leg muscles and hamstrings to prep you before you get on your snowboard. Plus, a snowboarder's body should be flexible in order to twist and turn without getting injuries. Stretching is key and practicing yoga is also helpful to limber up that body. Of course, walking, swimming and running will strengthen one's cardio abilities and endurance.

How Many Calories Does a Snowboarder Burn?
Approximately 10 minutes of snowboarding burns 88.9 calories for a 140-pound person. That's compared to 77.79 calories burned during a ski-machine workout.

What's My Risk of Injury in Snowboarding Versus Skiing?
Although people are susceptible to injuries in both skiing and snowboarding, knee injuries are most common with skiing as are broken bones, while snowboarding injuries are most common in the ankles, wrists and upper body, according to the AAFP. Ski helmets are commonly worn by skiers, while snowboarders shouldn't be without wrist guards in addition to helmets.

What Equipment Will I Need for Snowboarding? How Expensive Is it?
In addition to protective gear, (wrist guards for $8 and a snowboarding helmet for $50 to $60) a snowboarder should have boots (approximately $175 - $250), snowboards with bindings (approximately $300 - $400) and proper clothing such as a base layer, warm insulation, and waterproof outer layer. Plus, goggles (approximately $60 - $100) are essential on bright days to prevent snow blindness. Another option? Most snowboarding resorts offer rentals.

Are you worried that you'll get out of shape this winter? Don't be. Instead, follow these tips to avoid winter weight gain.

There are several types of ice skating, including specialized sports like figure skating, hockey and speed skating. Skating can be done either outdoors on a level patch of ice -- like a pond -- or indoors at a skating rink. To start skating, you'll need ice skates and warm clothing, including gloves and a hat.

Basic skating can be done by people of all ages and fitness levels, but a good sense of balance and coordination will make the sport easier. Initially, the ice can be difficult to maneuver on. Most people take an introductory skating class or attempt skating for the first time with a friend who is comfortable on the ice.

The effectiveness of skating as a workout depends on the type of skating you do. For instance, 30 minutes of light-effort skating will burn around 195 calories, while an hour of speed skating can burn up to 950 calories. When skating, it's important to avoid an upright position. Instead, your knees should be slightly bent. For this reason, skating is an excellent workout for the thigh muscles. Once a skater is comfortable on the ice and can pick up speed, skating can be an effective aerobic exercise.

A pair of skates can cost between $50 and $150, though a pair of used skates can be purchased for less. Also, if you're new to skating and would rather test it before purchasing too much equipment, many rinks offer skate rentals.

Don't worry about battling the bulge when it's cold outside. These tips can help you avoid gaining weight during winter even after the temperature drops.

Except for the fact that someone in my household has been sick three out of every four days this month, this winter has been stacking up to be pretty awesome. Last winter was so unnaturally warm, it was kind of spooky. If you live in the North, like me, you're used to snow in the winter months, and lots of it. This year hasn't disappointed. We've had two snow days this week and more snow is headed our direction -- time to get out and play!

If you're a winter sports enthusiast with your own personal sense of style, you'll appreciate this post from Blog Tahoe titled 10 Ski Hats You'll Have No Problem Getting Noticed In. I can't promise you they'll keep you warm while you're out skiing, snowboarding, or just throwing snowballs, but they'll definitely add some color, style, and humor to your outdoor play.

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Unless you have a health problem that prevents you from being out in the cold, there's really no good reason to let the snow keep you indoors this winter. Not only can fitness continue all winter, snow and ice can make things MUCH more interesting! Take, for instance, snow kiting.

Like kite boarding on water, snow kiting involves using a large kite for acceleration. But unlike kite boarding, snow kiting is a lot easier to learn (mainly because you don't have to worry so much about keeping yourself afloat!). Kites come as cheap as $60, so if you already have snowboarding equipment, it won't cost you much either. Because you can snow kite in a flat area, it's a great activity for those who want to snowboard aren't within easy driving distance of a ski hill.

Check out the video of snow kiting lessons below. It might not be for you, but it's a good example of how to make physical activity fun in the wintertime.

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Let's face it -- when it comes to the holidays, the last thing we want to be doing is sweating away in a gym. There's just too much to do and besides, the holidays are a time for family, not a time to spend alone in a gym. But you know what? You can keep fit while spending quality time with the family. All it takes is some warm clothing and a little bit of holiday spirit.

Still not convinced? Growing up in Canada, I know what it's like to go outdoors when it's cold out, and honestly? It's not that bad as long as you bundle up. In fact--dare I even say it?--It's kind of nice to get outdoors in the winter, when the maddening crowds aren't around and the landscape is blanketed in sparkling, peaceful snow. And anyway, you might as well make the best of the cold weather.

So, in honor of winter, here's my list of top ways to stay fit during the holidays:

I just came across a gift idea that I think is fabulous. Gifty Box has a Choose Your Own Adventure box. It contains an gift certificate for the outdoor adventure of your choice in your area. You can choose your certificate based on region -- Midwest, Southwest, etc. -- and even in my own little burg I found several adventures within a few hour's drive: kite boarding, hiking, kayaking, parachuting (yikes!), yoga, sailing, hang gliding, and so on. There are also Gifty Boxes for classes and lessons, as well as wine tasting.

I would love to find this under the Christmas tree this year...would you?

See more fit gifts!

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This looks like a blast. Who needs expensive snowboard or ski equipment? Grab a sled and head for the hills! In all honesty, it doesn't look that safe to me, but sledding is great exercise. No lifts, plenty of hills, deep snow -- it's an excellent cardio workout. Whether you grab your kids and visit local hill, or grab some friends and head for more dangerous territory, it's a great way to have some fun and get in the physical activity!

Need some inspiration? Take a look at these high-end sleds, then you can look for a reasonable-priced knock off at your local store.

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Into winter sports? Snow skiing and snowboarding can be filled with exhilarating moments and tons of fun. that is, if you don't become Superman and try ridiculous stunts and have fun in a dangerous way.

Research released this week concluded that more head and spinal cord injuries are happening all around the globe due to unsafe use of winter sports equipment. The reason? Sportsgoers are engaging in more unsafe acts using all that equipment. Apparently, it's too hard to be involved in winter sports in a very safe, conservative way these days.

One small help, according to the senior researcher on the study, would be to always wear a helmet. Although many folks I know shun helmets because of some stupid social stigma, it could easily save you from massive injury on the slopes. Do you wear one?

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For many people exercising outdoors is something reserved for every season but winter -- the cold and snow comes and everything moves indoors. But it doesn't have to -- winter has it's fair share of fun outdoor sports that will get your heart pumping and those pounds melting off. Everything from ice skating to sledding, even a snowball fight, can burn calories! Plus they're a great way to spend time with friends and family, or if you need some "me" time they can work great for that too (well, maybe not the snowball fight option). But there really is something for everybody.

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Last week, a winter storm dumped a significant amount of snow on many parts of the country, and that can only mean one thing -- winter sport season is here! Whether you snowboard, ski, ice skate, or just love to hike through a quiet, snow-covered wilderness, the arrival of winter brings with it endless and exciting ways to be physically active.

Dave's Backcountry Ski Blog will make you anticipate your next cross-country skiing trip with gorgeous photos from Dave's latest excursions.

If you're thinking of trying a new sport this year, you might be wondering what you need to do to be prepared. Check out this link to find out how to get fit for snowboarding.

And Fit Sugar reminds us that dressing for winter sports requires some finesse. Stay warm while you workout by learning how to dress for winter running.

Don't let the snow slow you down -- get out in it and play!

Skiing is a great way to enjoy the winter weather, a great way to socialize with friends, and a great way to burn calories. But, with the downhill version especially, it is also not something that you can just run out and do some weekend without any advance planning.

Skiing requires a lot more equipment than some other sports, like running or yoga. And you'll need to take a serious look at investing in a few lessons -- just to make sure you're safely able to stop and don't go careening down the hill like in some movie (only potentially without the happy ending). The author of this article also relates skiing to sprinting, in that the calorie burn is short-lived compared to the total time spent. It's probably best as a supplement to an already solid fitness routine, as opposed to your sole means of exercise.

Other pros? Skiing is a fast sport to learn (the basics at least), and you don't have to be a ripped fitness buff to enjoy it.

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It's no surprise that weight gain over the winter months is a common phenomenon. Shorter days, longer nights, and cold weather keep many of us indoors. Take a minute, though, to look out over all that fresh powder in your yard. Winter might be cold, but there's plenty of adventure to be had in the snow -- sledding, snowball fights, ice skating, and skiing for starters. It's also a good time to learn a new sport. Take a look at these variations on some of winter's most popular pastimes:

Telemark skiing: Called the "oldest new sport" telemark skiing has been around for years, but is only recently gaining in popularity. A combination of cross-country and downhill skiing -- with a unique stance and turn -- telemark skiing can be done on nearly any back country slope.

Skijoring: Take one cross-country skier, add one mid to large size dog, and you've got the ideal skijoring team. Using a special harness (and a little training) skijoring is like a one man dog sledding team, without the sled.

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Have you ever been snow kiting? Me neither. Actually, I've never even heard of it until my friend showed me this article that she's written on skiing alternatives in the Canadian rockies. I really like skiing but I can relate to the frustration of waiting in endless line-ups at lifts, so it's good to know that there are other ways to have fun outside in the mountains when everything is snowy and frozen. Skijoring, snowmobiling and backcountry skiing are also mentioned, though I don't think any are meant for the faint of heart! Taking a ride on the snow limo seems to be a less intense way to experience the mountain.

How do you enjoy the great outdoors when there's snow on the ground?

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