How to Do
The moderate 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 moderate sledding tobogganing.
Beginning
Load the sled with a moderate to heavy load — 70% of the maximum load is a good starting point. If you are unsure, choose a weight that is 70% of your body weight.
Movement
1. Stand behind the sled and grasp the poles with a medium- to high-grip hand.
2. Engage your core muscles and begin pushing the sled forward as quickly as you can, using 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.
3. Push for a distance of 10 to 25 yards.
4. Take a 30- to 60-second break.
5. Repeat 4–6 times more, resting for 30–60 seconds between sets.
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.
