How to Do
The light 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 cross-country skiing .
Beginning
Cross-country skiing requires shifting weight from one leg to the other while maintaining balance.
Movement
1. Begin in the same balanced stance that you just learned.
2. Shift your weight to one foot, swinging the opposite foot backward and the opposite arm forward to balance each other out.
3. Concentrate on remaining “stacked and stable” atop that foot: your toes, knees, and hips should all be vertically aligned as you balance on the ball of that foot.
4. Transfer your weight to the opposite foot, maintaining alignment and balance as you did when standing on the first foot.
5. This procedure should be repeated several times.
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.
