Winter is a wonderful time of year! Contrary to what many people think, you can also keep yourself in great shape in winter. And active sports, such as skating or skiing, will help you with this!
The most important thing when winter comes is not to sit at home, justifying yourself by saying that it’s cold outside, but to spend time actively!
We are skating
Going to the skating rink is both fun and exercise at the same time. And, of course, this is a great activity for winter days that will give you a lot of positive emotions!
An hour of skating burns 386 kcal, a two-hour walk at a fast pace burns 554 kcal, and half an hour of playing snowballs burns 97 kcal. So, despite the frost, go outside! Moreover, scientists have proven that if you like to skate (at least half an hour three times a week or more) and suddenly stop your activities for two weeks, your mood will probably worsen! Don't deprive yourself of joy!
- For those who decide to lose weight (evenly throughout the body);
- wants to get a trained, slim body;
- strives to become more resilient;
- loves walks in the fresh air.
You should not skate if you:
- Have serious diseases of the cardiovascular system;
- Recently suffered from colds.
Benefits of skiing for weight loss
For those who want to lose weight while having fun, we recommend skiing!
What are the advantages of such activities:
- sliding is a safe type of load;
- skiing uses almost all muscle groups, including the buttocks, waist and hips;
- excess weight does not become an obstacle to skiing, since this type of activity, if safety precautions are observed, is not traumatic;
- You can refuse to exercise in the gym, because you will not need to additionally work out certain muscle groups;
- fresh air saturates the body with oxygen, which promotes more active fat burning, improving the respiratory and cardiovascular systems;
- hardening helps the body increase resistance to colds;
- losing weight on skis does not require restricting food;
- To warm up and saturate the body, you need to eat hot soups.
Why is skiing good for you?
Cross-country skiing is an excellent way to burn extra calories and maintain muscle tone. They do this type of aerobic exercise not in a stuffy room, but in the fresh air.
During training, breathing becomes uniform, a lot of oxygen enters the body, the cardiovascular and respiratory systems are activated, and you burn more fat. In addition, when skiing, you repeat the same movements over and over again (skiing, like cycling, is a cyclical sport), which means that the largest muscles work: the hips and buttocks, the back and the chest. So, after training on skis, there is no need to additionally work out the muscles of the abs, arms, etc.
To get the best results, practice hotm,jq on skis for at least 20 minutes, and preferably 40-60. In an hour of skiing, depending on the speed of movement, you can burn 300-400 kcal. For comparison: in an hour of skiing we get rid of only 270 kcal - almost a third less.
Cross-country skiing is great for those who are overweight (even 10-15 kg or more). Unlike running, walking and aerobics, the movement is based on sliding, and even a beginner can do it easily. There is no shock load on the joints and spine, as in running and many types of aerobics. And on any route there are descents where you can simply slide, so willy-nilly you will also have time to rest.
There are two styles of cross-country skiing: classic (traditional) and skating (free). CLASSIC: the skier moves along a track (traditional, similar to rails), placing the skis parallel to each other. This style is great for training your muscles.
EXPERT'S COMMENT
Andrey ARIKH, candidate master of sports in cross-country skiing, deputy editor-in-chief of the Skiing Sports Publishing House.
Ski racing is one of the most attractive types of fitness for those who want to lose weight. During training, almost all major muscle groups are loaded. And fat is burned much faster. And don’t deny yourself the pleasure of taking part in real competitions. They are very disciplined! And one more thing - you can easily find a group of like-minded people to play sports. Go for it, you will succeed!
CROSS-COUNTRY SKIING
On the plain, gliding at a stepless pace, you push powerfully with your arms and slightly help yourself with your legs - the muscles of the arms and shoulder girdle are worked out. When you switch to an alternating stroke on the rise, all the muscles of the legs work, including the thighs and buttocks.
SKATE: the skier moves along the track (compacted and wide - at least 1.5 m), like a speed skater, pushing off the snow surface with the inside of the ski. Walking in this style perfectly tidies up the thighs that have lost their tone - the muscles of the outer and inner thighs, and the gluteal muscles, banishing the notorious “breeches” and “popin ears” from their homes. By the way, your waist is also shrinking!
The upper body works in both classic and skate. And if it seems to you that only your arms are loaded, bend your knees slightly and tilt your straight leg forward. You will feel the increased work of the muscles of the chest, arms, back, shoulders, abs, at the same time increase your speed and even be able to overtake someone!
Do you have the patience to do leg raises on a machine for an hour? And on the ski slopes, time flies by. Body volumes melt away imperceptibly!
CALCULATION OF HEART RATE FOR THE FAT BURNING ZONE (FZZ)
220 - age = X
BOTTOM LINE:
Y = X x 0.65
UPPER LIMIT:
Z = X x 0.75
FOR EXAMPLE, YOU ARE 27 YEARS OLD.
220 - 27 = 193
LOWER PULSE LIMIT
193 x 0.65 = 125
UPPER LIMIT OF PULSE
193 x 0.75 = 145
Your HRV is between 125-145 beats per minute.
LOAD
Go skiing 1-3 times a week. Start with 5 kilometers (it’s better if your path runs along the plain) and pay special attention to technique. The most important thing in each style is to learn how to slide correctly, that is, after pushing off, try to move forward as far as possible.
TO STAY IN GOOD FIT ALL YEAR ROUND, ROLLER SKIES OR ROLLER SKATES ON THE ASPHALT IN SPRING, SUMMER AND AUTUMN
Individual load assessment table (ION)
You can evaluate and change the intensity of the load yourself using the ION scale:
After 2-3 weeks, increase the load - ride longer or simply increase your speed. You can change the route (adding ups and downs) and adjust which part of the body to focus more on.
To get rid of extra calories and not harm your body, monitor your heartbeat. Your heart rate should not go beyond the fat burning zone (FZZ). For example, for a thirty-year-old woman, the working heart rate interval during training is 123-142 beats per minute.
If you don't have a heart rate monitor, rely on how you feel. The pace of movement should be such that you are able to pronounce a phrase of 5-6 words, that is, the load for you should be moderate or moderately light.
SKI RACING EQUIPMENT
SKIS. There are classic, skating and combined ones. The latter are suitable for both styles. But it’s better to choose your own for everyone. The fact is that skate skis and classic skis are fundamentally different - both in rigidity and in appearance. Skate skis are shorter than classic skis (by about 15 cm), they have a blunter toe, and the center of gravity is shifted forward by 2.5 cm. There are many subtleties, but the main thing is that a classic ski, unlike a skate ski, should “lie” with its entire plane on ski track (“push through”) when you push off with your foot. Here is a simple example: if you weigh 70 kg, you should use skate skis with a length of 191-192 cm, and classic skis with a length of 200 and 205 cm.
By the way, if previously the height of the skier was important when choosing skis, now the length of the skis primarily depends on the weight. Each manufacturer has tables that indicate what length of what ski model corresponds to what weight. And every self-respecting sports store has these tables.
For beginners, it’s better to opt for the classics. Classic skis are often equipped with a directional notch on the sliding surface under the binding: it prevents it from rolling back when pushed, and there is no need to apply ointment to it. If you don’t have it, you will have to buy a set of so-called holding ointments and apply the one that corresponds to the air temperature outside the window.
BOOTS AND BINDINGS. The choice of boots depends on what style and how you plan to cross-country ski (that is, whether you are a professional or an amateur).
For classics, low-rise ones (like sneakers) with a relatively easy to bend sole are suitable. A skate boot is high (reminiscent of a ski boot) and tough, and its sole is inflexible.
There are two systems of fastenings - SNS and NNN. The boots only fit one of them, so don't miss out on your purchase! Tell the dealer your system and riding style, then check to see if your boot will fit into the binding. And don’t even try to take boots a size larger the old fashioned way - modern ski boots have high-quality insulation, and they don’t require additional socks made of country wool.
Skiing - first time going out!
Classic style
SIMULTANEOUS STRONG STROKE - you push off with both hands at the same time without the participation of your legs.
SIMULTANEOUS TWO-STEP STROKE - for two alternating push-offs with your legs, push off with both hands at the same time.
SIMULTANEOUS SINGLE-STEP STROKE - push off with one leg and bring both arms forward, push off with them and at the same time slide on the other leg.
ALTERNATE TWO-STEP STROKE - alternately push off with your arms and legs.
ALTERNATIVE FOUR-STEP STROKE - for four alternating push-offs with your legs, perform two alternate push-offs with your hands.
Skate style
YOU PERFORM PUSHING UP WITH A SLIDING SKI to the side at an angle to the direction of movement while simultaneously pushing off with poles (reminiscent of a speed skater's technique).
Free style
YOU CAN USE ALL MOVEMENTS OF MOVEMENT (most often skiers choose skating and simultaneous stepless skiing).
Winter gives a lot of temptations and reasons to gain extra pounds: long holiday feasts, hot chocolate, gingerbread cookies and much more. In addition, high-calorie food becomes the main source of heat. It is also the cause of excess kilograms. Many ladies put off losing weight until the spring or summer, not realizing that in the winter you can effectively lose weight and make your figure slim by skiing. Skiing for weight loss is an effective way to destroy fat in problem areas, as well as an excellent opportunity to tone up, build muscle, and recharge with vivacity and energy. Skiing is a type of cyclic exercise in which the main source of energy is fat reserves. Therefore, regular skiing will help you quickly and effectively get rid of extra centimeters and kilograms.
Wanting to lose weight, many girls run to the gym and chaotically begin to perform various exercises that do not bring the desired result. The advantage of skiing is that even “lazy” muscles work, which are extremely difficult to work out in the gym. In addition, weight loss skis have a number of other advantages, including:
- intensive fat burning;
- increasing endurance;
- uniform work of all muscles;
- reducing the load on joints and bones;
- strengthen the immune system.
Skiing can safely be called a worthy alternative to the gym in winter.
What muscles work when skiing
The secret of this method of losing weight is that while skiing, almost all muscle groups are involved: the muscles of the lower leg, thigh, arms, back and abdomen. With regular skating, their elasticity, firmness and endurance increase, muscles are actively used that are difficult to work out by doing regular exercises in the gym. The lower abdominal and core muscles are well worked out. By skiing, you can get your legs in order. During the descent, the muscles of the legs and hips work intensively. The back and pectoral muscles are also involved, which allows you to form beautiful posture. To prevent muscles from losing shape between workouts, you need to gradually increase the load over 2-3 weeks.
How many calories are burned by skiing?
On average, an hour of skiing burns from 300 to 800 kcal, depending on the style and speed of skiing. And if you forgo the ski lift, then one hour of skiing can be equated to three hours of hard work in the gym.
Losing weight skiing: where to start
Girls often wonder if it is possible to lose weight by skiing. Definitely yes! The main thing is to choose the right ski equipment. The first thing you need is sportswear for training. Equipment should be light and comfortable. Regular clothes are not suitable for skiing, because when you are active you sweat and when it decreases you get cold. As a result, you can become seriously ill. To prevent this from happening, you need to follow the “3 layers” rule:
- the first layer removes moisture from the body;
- the second layer provides warmth;
- the third layer protects from snow, wind and moisture.
An excellent option is thermal underwear, a set of jacket and pants made from a special breathable and water-repellent material. Don't forget about warm socks, a hat and gloves.
The correct choice of skis also plays an important role. Beginner skiers often ask the question: “Which models are better: classic cross-country skis or skate skis?” It all depends on your riding style.
- Skate style. This riding style is reminiscent of ice skating. The skier pushes off the snow surface with the inside of the ski, transferring all the weight to the sliding leg, then repeats the movement on the other side. With this kind of skating, the arms and body actively work, and the “breeches” zone is effectively worked out. The main difference between skis for this style is that while walking, the middle part should not be completely in contact with the snow. Otherwise, efficiency decreases. The skating style is applicable on well-groomed special ski slopes.
- Classic style. During the classic walking style, the skis are positioned strictly parallel to each other. As a result, the buttocks and thigh muscles are worked out. This style of skiing is applicable on a traditional ski track. The arms are also involved, as in the skating style.
In order for skiing to bring maximum benefits for weight loss, you need to combine classical and speed skating styles, so it is best to choose alpine skis for different skiing styles. Please note that boots and ski bindings also vary, so it is best to purchase them together with skis to avoid problems with fixation.
Skiing for weight loss: basic rules of skiing
To achieve positive results in the shortest possible time, you need to know some rules of skiing.
- The optimal amount is 2-3 times a week.
- The duration of the run depends on the preparation. For beginners, it is enough to run for 30-40 minutes over a distance of up to 5 km. Having acquired the skills, you can gradually increase the load and reach two-hour training sessions, covering a distance of 10-15 km.
- Training must be combined with proper nutrition. Meals should be two hours before and after jogging. If the feeling of hunger after exercise is very strong, a small snack is possible.
- The first lessons are best done on level ground to thoroughly develop your sliding technique.
- Monitor your pulse closely. It should be 120-150 beats per minute. Use a heart rate monitor.
- Start your workout with a simple warm-up. Just 10 minutes is enough to warm up the neck, shoulder, back and leg muscles.
- To enhance the effectiveness of treating problem areas, you can apply a special cream to them and wrap them in cling film.
- The load must be dosed. Too much and sudden loads will not lead to the desired result, but will only cause poor health and malaise.
- Combine active running with gentle walking to give your muscles a little relaxation.
Who shouldn't ski to lose weight?
Despite all the positive aspects of skiing, there are some limitations. This sport is contraindicated for people:
- with severe heart and respiratory failure;
- problems with the musculoskeletal system and spine;
- after recent illnesses and operations;
- with weak immunity.
Skiing: goodbye extra calories
An important advantage of skiing is that this sport can be practiced by a person of any age and any weight. Skiing will help not only correct your figure, but also get rid of even 10 kilograms. The main thing is to perform the technique correctly and clearly. To do this, you can take a couple of lessons from a specialist, and then continue training on your own. In addition to losing weight, skiing has a healing effect on the whole body, and also allows you to enjoy the beautiful winter sun, excellent weather and wonderful scenery.
To have a slim figure, it is not enough to just go on a diet, because without physical activity, accumulated calories are consumed very slowly and ineffectively. A table of calorie burning during various physical activities will help you navigate when choosing what is best to do.
An active lifestyle helps the body get rid of excess calories in a short time, which means it makes it possible to quickly lose weight. In this article we will tell you what burns calories best and how to lose weight quickly without resorting to exhausting diets. And you can control energy consumption and body function using special fitness bracelets with a heart rate monitor and alarm clock.
How many calories are burned during exercise?
Calories are the energy the body receives through nutrition. Excess calories are converted into fat mass, which makes the figure fat and shapeless. You can get rid of fat accumulations with the help of various physical activities, which can not only remove extra pounds, but make your figure slim and fit. What burns calories best? without causing harm to the body, we will consider it step by step.
- Running or walking on a treadmill or stepper can remove about 300 - 400 calories in an hour of exercise. The exlator simulator, which simulates walking up stairs, has also proven itself well. But this type of exercise uses only the lower muscles of the body, while the upper ones remain indifferent, which means they are not trained.
- Cycling helps burn approximately 300-500 cal/hour, everything will depend on the intensity of pedaling. But for very overweight and unprepared people, this load may seem excessive and unbearable. In addition, this sport has a number of contraindications.
- Aerobics can remove up to 500 calories from the body in an hour. The rhythmic pace of classes helps you lose weight and transform your overall figure. But diseases of the back, joints, and diseases of the cardiovascular system are quite powerful arguments against this type of weight loss. In this case, water aerobics is recommended.
- Water aerobics is the same as aerobics, but in a pool. In an hour of exercise you can burn more than 600 calories, which is equivalent to fast skiing. The advantages of this type of exercise include the ease of performing exercises, which is ensured by a decrease in body weight in the water. With regular exercise, fat reserves are dynamically burned, the skin tightens and becomes elastic. It has practically no contraindications and is recommended even for pregnant women. The calorie consumption table proves the high effectiveness of water aerobics in the pool.
- Swimming is an ideal sport for losing weight. Since water creates greater resistance, weight loss occurs with greater intensity. So, in an hour of simply floundering in the water you can lose up to 300 calories, and practicing breaststroke or butterfly can save you from 700 calories. In addition, swimming increases endurance, tightens the skin and creates an anti-cellulite massage.
If your goal is to lose weight, then a table of calorie consumption during physical activity will help you clearly understand which sport you should give preference to. When choosing, you should take into account the individual characteristics of the body, contraindications and training loads. It is advisable to record your calorie consumption daily, which will allow you to create the ideal combination of physical activity and calorie foods. If the ratio is correct, then the extra pounds will begin to melt before your eyes.
Table of calorie consumption during physical activity
|
Kind of activity |
Kilocalorie consumption per hour |
||||
|
per 1 kg of weight |
for 50 kg weight |
for 60 kg weight |
for 70 kg weight |
for 80 kg weight |
|
|
SPORTS |
|||||
| SWIMMING AND WATER SPORTS | |||||
| Swimming (0.5 km/h) | |||||
| Slow breaststroke | |||||
| Swimming (2.5 km/h) | |||||
| Slow crawl swimming | |||||
| Swimming fast crawl | |||||
| Water aerobics | |||||
| Water skiing | |||||
| Water polo | |||||
| RIDING AND RIDING | |||||
| Cycling (9 km.h) | |||||
| Cycling (15 km/h) | |||||
| Cycling (20 km/h) | |||||
| Horse riding at trot | |||||
| Roller skating | |||||
| Skiing | |||||
| Skiing down the mountain | |||||
| Skating | |||||
| Ice-skating race | |||||
| Figure skating | |||||
| Rowing (4 km/h) | |||||
| Canoeing (4 km/h) | |||||
| CLASSES IN THE GYM | |||||
| Stretching | |||||
| Static yoga | |||||
| Ashtanga yoga | |||||
| Gymnastics (light) | |||||
| Medium intensity charging | |||||
| Gymnastics (vigorous) | |||||
| Aerobics classes | |||||
| Jumping rope | |||||
| Strength training on machines | |||||
| Elliptical training | |||||
| GAME SPORTS | |||||
| Hockey | |||||
| Field hockey | |||||
| Badminton (fast pace) | |||||
| Football | |||||
| Handball | |||||
| Basketball | |||||
| Volleyball | |||||
| Table tennis (doubles) | |||||
| Badminton (moderate pace) | |||||
| Tennis | |||||
| Struggle | |||||
| WALKING AND RUNNING | |||||
| Race walking | |||||
| Running (8 km/h) | |||||
| Running (16 km/h) | |||||
| Cross country running | |||||
| Running up and down the steps | |||||
| Running up the steps | |||||
|
PHYSICAL ACTIVITY AND ENTERTAINMENT |
|||||
| Ballet classes | |||||
| High intensity dancing | |||||
| Modern dancing | |||||
| Disco dancing | |||||
| Ballroom dancing | |||||
| Low intensity dancing | |||||
| Slow dancing (waltz, tango) | |||||
| Slow walking | |||||
| Hiking (4 km/h) | |||||
| Walking (at a speed of 5.8 km/h) | |||||
| Walking, 7.2 km/h | |||||
| Walking uphill (15% gradient, 3.8 km/h) | |||||
| Walking the dog | |||||
| Shopping | |||||
| Machine control | |||||
| Driving a scooter or motorcycle | |||||
| Fishing | |||||
| Diving | |||||
| Bowling | |||||
| Mountaineering | |||||
|
CARE OF CHILDREN |
|||||
| Playing with children while sitting | |||||
| Feeding and dressing the baby | |||||
| Bathing a child | |||||
| Carrying small children in your arms | |||||
| Playing with children with walking and running | |||||
| Playing with your child (moderate activity) | |||||
| Games with a child (high activity) | |||||
| Walking with a stroller | |||||
| Walking with children in the park | |||||
|
HOMEWORK |
|||||
| Window cleaning | |||||
| Cleaning glass and mirrors | |||||
| Cleaning carpets with a vacuum cleaner | |||||
| Dusting | |||||
| Cooking food | |||||
| Ironing clothes (standing) | |||||
| Washing dishes | |||||
| Easy cleaning | |||||
| Sweeping | |||||
| Plumbing cleaning | |||||
|
PROFESSIONS AND OCCUPATIONS |
|||||
| Singing | |||||
| Playing the guitar while standing | |||||
| Playing guitar while sitting | |||||
| Piano playing | |||||
| Wood sawyer job | |||||
| Bricklayer's work | |||||
| Wood chopping | |||||
| Work as a massage therapist | |||||
| Work of a carpenter or metal worker | |||||
| Shoemaker's work | |||||
| Bookbinder's work | |||||
| Hair Styling | |||||
| Hand sewing | |||||
| Knitting | |||||
| Reading aloud | |||||
| Working at the computer | |||||
| Fast typing on the keyboard | |||||
| Office work | |||||
| Classroom lesson, lesson | |||||
| Sex (active) | |||||
| Sitting at rest | |||||
| Eating while standing | |||||
| Personal hygiene | |||||
| Taking a shower | |||||
| Talking while eating | |||||
| Dressing and undressing, fitting | |||||
Sooner or later there comes a time when it is no longer possible to eat Olivier and sit at home. If you already feel like you can't lie on the couch anymore, then here are 10 winter sports that will help you not only stretch all your muscles, but also have fun.
1. Snowboarding
Burns up to 630 kcal/hour
Snowboarding is perhaps the most extreme winter sport. While boarding, the load on the joints is reduced, which cannot be said about the muscles of the abs, legs and back, which are involved in the movement and are perfectly worked out. If you have never gotten on a snowboard before, then before doing so it is better to take a couple of lessons from a professional instructor and start conquering mountain peaks from small gentle slopes. By the way, Maxim Balakhovsky, a legend of Russian freeride and heli-skiing guide, shared his experience and gave some useful tips for beginners - you can read them HERE.
2. Skiing
Burns up to 700 kcal/hour
Skiing is the new running, and every year its popularity is only gaining momentum, so in January 2016 special races for amateur skiers will be held (the nearest one is Night Ski Grom in Meshchersky Park on January 17). At the same time, skiing is not only an excellent cardio workout, in which absolutely all muscle groups are involved (the calves and hamstrings are especially well worked out), but also a safer activity than running on asphalt, since there is no impact load. Plus, anyone can practice skiing, regardless of their general level of training - there are practically no contraindications. But if we are talking about alpine skiing, then everything is not so smooth here - during the descent from the mountain at high speed, the pressure on the joints increases.
3. Ice skating
Burns up to 570 kcal/hour
Firstly, it’s beautiful, and secondly, it’s very, very energy-consuming. If you're tired of hour-long runs on the treadmill, then it's time to master new surfaces and go to the skating rink. So, a person who runs circles on ice for fun, without the goal of breaking a world record, loses on average about 300 calories per hour. In addition, skating is an excellent form of cardio training, during which problem parts of the body such as buttocks, thighs, calves and abs work especially well. And if you invite a friend to the skating rink whom you haven’t been able to meet for a year, you’ll not only burn calories, but also have a great time.
4. Hockey
Burns up to 650 kcal/hour
Hockey in Russia is more than just a winter sport, it is a real passion. And sold-out crowds at the ice palace happen as often as at important football matches. By the way, active fans in the stands also spend energy - 60 calories in 10 minutes. But doing it yourself is always more interesting than watching from the sidelines. In addition, hockey is a complex sport that not only involves all muscle groups, but also helps to develop qualities such as endurance and speed of reaction. But it is important to remember that occasional, irregular exercise in this sport can negatively affect the health of the cardiovascular system. And remember, if you choose hockey for yourself, then visiting a cardiologist once every two and a half months should be mandatory.
5. Curling
Burns up to 360 kcal/hour
Curling is an excellent option for a family holiday, since, firstly, it is a team sport, and secondly, anyone, regardless of physical fitness, will not only have a great time with minimal risk of injury, but will also burn hundreds of extra calories. The fact is that in the process of bending, throwing and rubbing ice, almost all muscle groups are involved, but thanks to the moderate load they do not experience overstrain. As a result, you will get rid of extra pounds, develop teamwork skills, and strengthen your muscles.
6. Sledding or tubing
Burns up to 400 kcal/hour
You shouldn’t be skeptical about this fun winter pastime, because while sledding, you burn a lot of calories completely unnoticed and without any special effort. Try to count how many times you climb a mountain during such a “training”? And it is not surprising that the calves, outer and inner thighs will make themselves felt by the evening. And if you also want to use your hands, then it’s time to put into practice the proverb about a lover of sledding and take a good friend for a ride on a sled, but the main thing here is to remember about your own back - at the slightest discomfort, drop the rope and take the passenger’s seat.
7. Walking or running with snowshoes
Burns up to 720 kcal/hour
Snowshoeing is an undeservedly forgotten type of physical activity in Russia, which strengthens the cardiovascular system and develops endurance. Needless to say, extra pounds during such a walk are burned in the best traditions of aerobic exercise, while its intensity largely depends on the texture and depth of the snow cover. And if you take ski poles, you can use your arm muscles in training and at the same time relieve your spine from unnecessary stress. In addition, snowshoes are an excellent alternative to running in winter; it’s all about the similarity of movements, but the pressure that the joints experience is significantly lower.
8. Ice climbing
Burns up to 770 kcal/hour
Ice climbing was in the past a type of mountaineering, but now it is an independent discipline, which involves climbing ice walls (these can be both small and large mountains, frozen waterfalls or icicles) using special equipment (“crampons”, ice axes and ice screws). You can try to conquer a slippery wall at special ice courts, which, alas, are significantly less numerous than climbing walls, but if you want, they are not so difficult to find; for example, there is one not far from Moscow. In any case, to climb an ice slope, you need not just trained muscles of the legs, arms and abs, but also good coordination and intelligence. So regular ice climbing will make you a real athlete, and a very smart one at that.
9. Winter kiting
Burns up to 360 kcal/hour
This sport is perfect for those who are already good at snowboarding or skiing and want to try something new. To do this, you will need a kite and an instructor who will teach you how to control it and make maneuvers, guided by the strength and direction of the wind. Kite riding develops and strengthens stabilizing muscles, and depending on the depth of the snow, it pumps up your legs and arms well.
10. Snowball fight
Burns up to 390 kcal/hour
Playing snowballs is the most popular and enjoyable winter pastime, for which you only need a large group of friends and snow. If there are usually no problems with the first, then with the second in some regions of Russia there are some difficulties. Meanwhile, by actively attacking your opponents and throwing snow at them, you not only improve your reaction speed, but also train all muscle groups (mainly, of course, the gluteal and pectoral muscles). And don’t forget about the level of endorphins, which will grow higher and higher with each successful throw.
IRA MORGUNOVA
Winter is a great time to exercise, especially if your main goal is to lose weight. After all, the body also has to fight the cold, and this also consumes energy. In this article we’ll talk about how many calories cross-country skiing can eliminate, and how you should ski, walk and run to lose weight.
During cross-country skiing, all major muscle groups work. If you use the classic style, then the arms and shoulder girdle are more tense. If you walk in skating technique, the load on your legs increases. Plus, the skate style perfectly tightens the hips and buttocks. However, if you prefer the classics, you can increase the load on your legs and buttocks by slightly bending your knees. This will make it harder for you to run, but it will also work your leg muscles. During cross-country skiing, any style of training will perfectly pump up your abs. And skiing is a very energy-intensive sport, which means you lose weight pretty quickly.
Skiing burns 9 kcal per hour per kg of body weight
For example, with a weight of 50 kg, 450 kcal are consumed in one hour. If the skier60 kg, then you will burn 540 kcal every hour, the owner of a figure weighing70 kg skis will take 630 kcal, and if you80 kg, then all 720 kcal.
These are approximate figures because they do not take into account speed. The faster you go, the more calories you will burn. By “skiing” we mean at an average pace of about 10 km/h.
Skiing is a slower pace, so calories burn out more slowly.
Walking at 7 km/h in an hour burns:
with a weight of 50 kg – 330 kcal
60 kg - 396 kcal
70 kg – 462 kcal
80 kg – 528 kcal
Skiing at speed 15 km/h consumes:
with a weight of 50 kg - 780 kcal
60 kg – 936 kcal
70 kg – 1092 kcal
80 kg – 1248 kcal
To more accurately determine the speed and calorie consumption of skiing, it is advisable to wear a fitness gadget on your hand.
The style of skating also affects calorie consumption: skate uses more energy, classic – less. The worst way to lose weight is alpine skiing, because it burns almost half as many calories as cross-country skiing. The nature of the route affects energy consumption - with ups and downs you will spend more calories than on a flat ski track in a field.
Individual performance depends on many things, including muscle/fat ratio and gender. The more muscle you have, the more calories you will burn. Fat is inert; it practically does not participate in metabolism under normal conditions (in the absence of prolonged hunger). Therefore, men, as a rule, spend more calories than women: the stronger sex simply has more muscles.
Please note that exercising at the limit of your strength is not the best way to lose weight. Firstly, you will get tired too quickly. Secondly, so that the fat burns , you must maintain a pulse of 130-140 beats per minute for at least an hour and a half.
Summary
Is it possible to lose weight skiing? Of course, skiing burns almost as many calories as running. Plus, exercising outdoors in winter increases energy expenditure.
Useful gadgets:
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