How to Do
The heavy sledding tobogganing 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 sledding tobogganing.
Beginning
Load the sled with a light load — 25% of your maximum load is a good starting point. If you are unsure, choose a weight that you can push for 10 minutes with short breaks. Beginners can push the sled with no weight.
Movement
1. Stand behind the sled and grasp the poles with a firm grip.
2. Engage your core muscles and begin pushing the sled with your entire leg. As you push the sled forward, extend your hips and knees. Your foot stance should be similar to that of a natural runner. You don't have to push as hard as you can because this isn't about speed or power.
3. Perform this for 1 minute.
4. Take a 30- to 60-second break.
5. 5 to 10 times, alternate a 1-minute push with a 30-second rest.
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.
