How to Do
The heavy cross-country skiing should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy cross-country skiing.
Beginning
1. Step out of the tracks and into the ski trail's center section. (This helps to keep the tracks clear for other skiers who may need to use them.)
2. Make a "V" with your skis. (The broad part should be facing forward.)
Movement
1. Roll your feet inward slightly, digging the inside of the ski edges into the snow.
2. Take small steps, keeping the V shape and inward ski edge in mind. As you lift each ski up, over, and in front of the tail of the other ski, take care not to cross the ski tails.
3. Use the same opposite arm/opposite leg pattern as in a diagonal stride; pole tips should be placed in the snow slightly behind your skis to help keep you from sliding backward.
4. Continue up the hill in small, deliberate V-steps.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
