The ONE nice thing about winter is that there are a myriad of ways to get a good workout in the cold and snow. Below are a few tips and ideas to beating the winter blahs and using your time wisely to strengthen your core, leg and cardiovascular muscles, and to have fun while doing it.
Move the Snow
Yes, I am trying to make shoveling snow into a formal workout. First I must warn you that if you are not already fairly fit then don't try to do these or at least dial down the intensity to an appropriate level- take lots of breaks, drink plenty of water, and monitor your effort to fitness level.
Workout #1: First create a path wide enough for both legs- basically act like a plow and create a straight line. Stand looking straight down the path holding the top of the handle on the right hand and hold the middle of the handle in the left hand. Try to keep your back straight while bending slightly at the knees and hips (squat position). Going right to left in one fluid, swift motion begin walking down your path doing side squats while scooping and tossing the snow. You'll look almost like a crab walking straight. Maintain a consistent speed, do not stop or slow down until the end of your path or in 3-5 minute bursts. When you get to the end of the path, walk back to the beginning, switch sides and repeat. If you do it right, your quads will feel the burn, your heart rate will increase and you will want to shed layers as you will be sweaty- no matter what the temperature.
Workout #2: This is a good core workout. Face the snow head-on with your body slightly turned to the side. Front foot will start at a 45 degree angle relative to the snow line and the back foot will be parallel to the snow line. Keep your back straight. Thrust in a forward motion, lifting and throwing the snow- if you're doing it right, you should be doing front, single-leg lunges and you should be feeling some burn on one side of your abs. You can either do this to create a single path or to push snow along the snow line. Just keep your motion consistent and switch sides after a few minutes. You can also just do this in sets of 10-20 and just count as you go along.
Either of these workouts will definitely give your arms, legs, and core a good workout and will make you want to shed layers as your body will produce much heat.
The Run Around
This is exactly as it sounds. Reduce or ignore your distance goal for the day. Put on your snow clothes and boots and just go running around in the snow for 20-30 minutes. Challenge friends to snow races and even create your own track laid out in the snow. The challenge is balance and leg strength. It feels like running through sand, mud, or water (depending on the type of snow it is); and the balancing act you have to perform strengthens your core muscles and will help you run well in better conditions.
Just be careful.
Sledding Fun
Also known as "Hill Repeats". Go to the top of the biggest hill you can find and sled down as fast as you can. Then immediately get up and get back to the top as quickly as you possibly can, then repeat. Do this for 30 minutes and you'll know why I recommend it.
Snow Ball Fight
What better way to show people you care then to take a pile of snow and just pelt them with it until they cry. Think about all that goes into a good snowball fight. You've got to squat to gather the snow, run and hide, then throw the snow. These don't usually last long because it's exhausting... what a great way to get a good workout. Just tell your friends who won't stop crying that you're only relentlessly pelting them because you need to get your workout in.
Build a Snowman
Squat, gather snow, squat, roll in snow, squat, roll, squat, roll, repeat over and over again. Have a competition with friends, see you can make the quickest, tallest, and most creative snowman. Create a family of snow-people... what a great workout and everyone can participate... especially those crybabies from the snowball fight... come on guys, it's just snow!
Cross Country Skiing
This is probably the best cardiovascular exercise you can do. A lot of work and potentially a lot of fun... go exploring! And you don't need a lift ticket.
Downhill Skiing and Snowboarding
Squat, squat, squat, squat... 'nuf said.
It doesn't take much to find ways to have fun and get a good workout in the snow... so get out there and have some fun; but seriously, stop crying... it's just snow!
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