How to Do
The moderate 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 moderate cross-country skiing.
Beginning
The basic diagonal stride's motion is always opposite arm/opposite leg. (The poling arm and the opposite striding leg should both move at the same time.)
Movement
1. Begin by gliding on your skis and doing the basic shuffle.
2. Next, incorporate the poling motion you just learned, but use each pole separately (rather than both poles together).
3. Push backwards off the pole's tip opposite your striding leg. The hand on the pole's top should move in an arc that ends next to your front pants pocket.
4. Repeat with the opposite ski and pole, pushing backward off the pole tip to help propel the stride.
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.
