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.

I live in Florida, so I can usually wear my running shorts and tanks year-round. But, last week I was in Michigan, where I took a jog on a beautiful 45-degree fall day. And I promptly froze my butt off.

Now, those of you who live in seasonal areas know that it's going to get a whole lot cooler than 45 degrees, and before long, it's going to take more than full pants and a long-sleeved shirt to keep you warm when you go running. Fortunately, there are lots of cold weather options that will keep you comfortable without making you look like the abominable snowman. Runner's World has a slew of suggestions, and I have a few additions to make.

Let's start at the top. If you don't keep your head warm, good luck keeping the rest of your body warm. One stylish option is the Sugoi Kana Tuke, a hat that has fleece on the inside and a perfect amount of stretch within (plus, flowers!). If you can't wrap your head around wearing a hat while running, keep your ears toasty with the Athleta Polartec Power Stretch Headband -- it even has a ponytail hole in the back!

Maybe you're lucky enough to live where it's warm in February. Where I live, however, it feels like we're in the middle of a never-ending winter. I spent one day this past weekend at a sledding hill and plan to go back soon to try out the ice skating rinks and cross-country skiing trails. It's a pleasant change from my usual living-room based winter workout.

Whether you want to stay toasty indoors or you're ready to brave the cold, AOL Health has a list of fun winter workouts, including:

• Mall walking. Believe it or not, this can be a decent workout. Try circling the mall several times before slowing to a window-shopping pace. And be sure to check with your local mall; some have walking clubs and open the doors early for walkers.
• Dance. Whether you're just moving to some tunes in your living room, following a dance exercise DVD or hitting the club with some friends, dancing can be a great workout.
• Ski or snowboard. Both downhill and cross-country skiing are excellent sources of activity. And they're exhilarating, too!
  
• Snowshoe. It may look easy, but walking with snowshoes is an intense activity. Use poles for balance and cross over an open field or walk along a snow-covered path.

For more ideas, check out the full article on AOL Health.

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Where I live, it doesn't matter whether Punxsutawney Phil sees his shadow or jumps out of his hole and does the Electric Slide ... winter lasts until April either way.

But if you believe the groundhog (who did indeed see his shadow today), the cold weather is going to stick around another six weeks. If you're waiting for spring to take your workout back outside ... well ... it looks like you're going to have to wait a little longer.

Feeling like you're stuck in your own personal Groundhog Day version of fitness hell? Doing the same workout day after day is not only boring, it doesn't really challenge your body either. Check out the gallery below for tips on spicing up those indoor winter workouts, banning boredom for good and getting your body ready for the big spring reveal.

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Skiing, skating, sledding ... whatever your winter passion, you don't have to give it up when the mercury drops into the "It's how cold?" zone.

Experts say that whatever your reason is for staying inside in the winter weather, the cold shouldn't be one of them. Exercising even in the coldest of winter weather is perfectly safe for most people. (Talk to your doc, of course, if you have a health condition like asthma or heart disease.)

Exercising in the cold might be safe, but that doesn't mean you don't have to adapt when ice, snow, and frigid temps strike. Forbes has several tips for avoiding wintertime injuries, including warming up, conditioning specifically for your sport, and knowing your limits.

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On a chilly winter day, hot soup often hits the spot. My problem with soup is that it rarely fills me up. Mind you, I'm a little lady and I still don't find a bowl of soup satisfying. I can't imagine how hungry a big guy would be without adding a large sandwich on the side.

I have a solution, though! For a long time, I've been adding other ingredients like cooked vegetables to canned soups to keep the calories low, the meals hot and my tummy full. It's really easy and quick and actually allows soup to become a meal in itself.

I've added my Easy to Make - Soup Dinner recipe to the online recipe book at Fitzness.com on page 32. I hope you'll give it a try!

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Barack and Michelle Obama have been a bit busy lately, what with 10 inaugural balls and his being sworn in as President of the United States and everything. (And I think I'm busy ... ha!) The Obama's girls have been busy in their own right.

Recently, they had friends from their new school visit them at the White House. After watching movies, the girls participated in a scavenger hunt through the presidential halls (how cool is that?). The hunt was designed to help the girls become familiar with the White House and to feel more comfortable there. The final surprise of the hunt led them to the Jonas Brothers hiding behind a door. I think I could hear the pre-teen squeals from four states away. But what I'm really wondering is if the Jonas Brothers got a chance to bowl?

While your kids don't have anything as palatial as the White House to get used to and you can't rustle up a pop star as a final surprise, you can still set up a scavenger hunt in your own house for your kids. If, like me, you live in an area that's been suffering super-cold temps, you have to get a little creative to keep your kids active indoors. A scavenger hunt is a fun idea -- your kids might also enjoy a relay race throughout the house.

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I don't know what it's like where you live, but outside my window there's very little green to be seen. Everything is covered in a thick and frosty layer of white. But just because you don't see much green, doesn't mean you can't go green when it comes to winter sports. As an added perk ... you'll end up with more green in your wallet.

• Rent. If you hit the ski hill only once or twice a year, you really don't need to own your equipment.
  
• Buy used. Ebay, used sporting goods stores, and sites likes Craig's List and Freecycle are great places to search for sports equipment. Keep your eye out for skis, snowboards, skates, hockey gear, and other winter treasures.
• Equipment swap. Many ski clubs hold equipment swaps where you can bring in your unused gear and look for something new (to you, anyway). If you have a child on a hockey league or other winter sport, consider setting up an equipment swap with other parents.

If you've got old equipment that's really not fit for use anymore, try to find a new purpose for it and keep it out of a landfill. I unloaded a ridiculously old set of skis on Freecycle last fall; the person who picked them up is going to attach them to the bottom of a large crate so he can easily tow his gear across the ice on his way to his ice-fishing shanty. You just never know what use people can get out of old items.

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Have you been caught in the recent cold blast that's sweeping the nation? It's pretty bitter where I live, and considering I work from home, I have to make efforts to get outside and fight the doldrums. Divine Caroline has some healthful ways to beat the winter blues. Here are the top three tips:

• Exercise. When you're feeling down, you may be tempted to just plop on the couch and stare at the TV. But that's the last thing you should do. Exercise helps to energize you, release stress, and it elevates your mood.
• Eat right. Healthy eating habits can boost your mood. Include plenty of complex carbs (whole grains, fruits, vegetables) in your diet for a long-lasting energy boost; and avoid refined and processed foods, which can cause your blood sugar to spike and drop and can sap your energy.
• Step outside. I know it's cold outside, but a little daylight will do you a world of good. Bundle up and go for a short walk. Even simply opening the blinds and letting the sunlight in your living room or office can help, too.

Check out the full article on Divine Caroline for more healthful ways to beat the winter blues.

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Bev tells me it was in the 50s in Chicago the other day. A friend of mine in Ohio shared recently that it hit 68 degrees in Cincinnati. Are your snowmen melting too? If so, get yourself outdoors for a warm(er) winter workout.

We get some cool temps here in Florida now and then and as crazy as it might sound to you below-freezing folks, those 40-degree cold mornings definitely drive me indoors, where I often sluff off on the whole exercise thing. But when we registered at 80 the other day, I laced up my sneaks and ran -- and ran, and ran. It was refreshing (well, it was hot, actually, but I like to run in the hot), and by golly, it may help jolt me out of my recent fitness slump.

My friends: Take advantage of any unseasonably warm day you get this winter. Get outside and walk, run, bike, hike -- just get your heart pumping. Go ahead and hibernate on the really cold days if you must. But when winter gives you a break, take it. Take the opportunity to visit AOL Health's America Takes It Off program too -- lots of great diet and fitness tips here.

Are you an outdoor exercise enthusiast? Do you reject the idea of running anywhere without trees and scenery? It must drive you crazy that the chilly temperatures and shorter days are sending you into the gym. Good news: Active.com has several suggestions to help you out.

In addition to listing the Cardio Top Five, Active has pointers on how to get a better indoor cardio workout on whatever equipment you choose to use. Remember, if you keep it interesting, you'll work harder. Check out the gallery for a few of the pointers I'll be taking to heart!

It's not just the cold weather that causes some of us to be a bit more sedentary during the winter months -- for some folks, it's the lack of goals. I have to admit -- I run a lot harder when I have a race coming up, but in most areas, there aren't many races going on this time of year.

Of course, not training as hard means I should eat less ... but that doesn't always happen. And that, my dears, is one reason why so many of us pack on pounds during the winter. However, Active.com has a list of 10 ways to manage your weight in the off-season.

For example, talking to a nutritionist can help you determine your energy needs during this slower time of year, and keeping a food diary will help you keep track of exactly how much you're eating. And, one of my favorite suggestions is to mix up your workout -- try a new class at the gym, take up your friend's offer of playing flag football or hit the (indoor) pool. You just might find a brand new love!

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This morning, I encouraged you to start a new tradition with your family -- a healthy one. So instead of chugging egg nog and gossiping about Aunt Rita's new facelift, don your winter coat, hats, mittens and snow boots and head out to the great outdoors. Here are five activities you can do as a family:

• Go tobogganing. The going down part? Exhilarating. The going up part? Exhausting. You're sure to work off those extra calories you're planning on eating at Christmas dinner -- or perhaps you've already eaten them.
  
• Build a snowman. Extra points if you can make it look like someone famous. Though I'm thinking Amy Winehouse might not work, seeing as the hair is bigger than the body.
  
• Have a snowball fight. Play nice ... or not. It depends on your family dynamics, I guess.
  
• Make snow angels. Come on, when was the last time you did that?
• Play Wii. OK, the outdoors isn't for everyone. If the whole clan ishappier in front of the TV, so be it -- just make sure you're getting active at the same time.
  

Have a healthy family tradition of your own? Do share.