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    Pre-Season Conditioning (part 3)

    December 15, 2007
    ← Back To Part 2
    Up to Part 1 ↑

    Part 3: Toning your Muscles for Increased Endurance

    You are an active person. But the busy-ness of summer seldom gives you the chance to exercise all of your major muscle groups aerobically. However, when the snow starts piling up, what could be better than to cross country ski for hours on end? There is no better way to enjoy the serenity and beauty of winter than touring the countryside on your skinny skis. Honestly, it can be hard to call it quits once the endorphines (runner's high) start pumping through your body.

    Both your heart and your muscles need to be ready for this. If you are not committed to a regular regiment of total body aerobic workout, it's time to start adding a few simple excercises to your routine. These excercises are intended to focus on the muscles and movements most used while XC skiing. These exercises require no equipment and can be performed at home or at the office, maybe even while watching the evening news.

    Lunge Exercise
    Lunge Exercise


    This exercise will do much to improve and strengthen your stride. From a fully upright position, with your shoulders back and your feet only a few inches apart, take one large step forward. Dip into the step so that your trailing knee comes to within a few inches of the floor. Then step back up into your beginning postion. Repeat with the other leg. Continue this exercise with 3 sets of 10 repetitions. Doing this exercise three times a week, you should quickly build up to a session of 3 sets with 40 or 50 repetitions each set.


    Calf Raises
    Calf Raises


    Alternating Calf Raises

    This exercise will also do much to improve your stride, but will also give more consistent power to your kick. Standing up straight, with your feet a few inches apart, raise your left heel as high as you can, suspending your right foot in the air, the let it back down, followed immediately by raising the other heel. Continue alternating for five minutes. As with the Lunges, you should be able to quickly increase your session length if exercising three times per week.

    Calf Raises
    Pole Plant

    Arm Swing "Pole Plant"

    This exercise mimmicks the motion associated with your pole plant, helping to strengthen and lengthen your back swing. Swing your arms opposingly, with a controlled and slow motion, focussing on the back swing. The muscles in the back of your shoulders and arms should feel the tension. Use light-weight dumbells (2 to 7 lbs.) for gaining more strength. As with the other exercises, you should be able to perform this exercise for 20 minutes after just a couple weeks of training.


    ← Back To Part 2: Improving Your Balance and Coordination
    ↑ Up To Part 1: Stretching to improve flexibility

    Tags:   news   health   conditioning    

    Does Indiana get enough snow for cross country skiing?

    February 18, 2022

    Skiers, courtesy of https://www.flickr.com/people/a4gpa/Yes, Indiana receives plenty of snow for XC skiing... But how far you travel to get to the snow all depends on where you live in Indiana. South Bend averages... read more

    Tags:   snow   places  

    Cross Country Ski Equipment and Gear

    January 14, 2009

    Skis and Ski BootsCross Country Ski Equipment and GearHow to Choose the Right Skis discusses your options for cross country skis, boots, and bindings. Includes our sizing... read more

    Tags:   gear   news  

    How to Maintain Waxless Skis (part 3)

    January 7, 2009

    waxlesszoneHow  to maintain the kick-zone on a waxless ski: A simple guide to cleaning, repairing, and waxingGo to Part One | Go to Part TwoNow what about the... read more

    Tags:   news   gear    

    How to Maintain Waxless Skis (part 2)

    January 2, 2009

    How to prepare the ski and apply glide waxGo to Part One | Go to Part ThreeThe five minute method is to purchase glide wax paste, of which several brands are... read more

    Tags:   news   gear  

    Skiers' Health and Fitness

    January 1, 2009

    The Health Benefits of Cross Country Skiing Explores the reasons that Nordic skiing is the best all around form of exercise. Includes a chart of calories... read more

    Tags:   health   news  

    How to Maintain Waxless Skis (part 1)

    December 16, 2008

    Waxless Cross Country SkisWhy (and where) you need to wax your waxless skis: A brief explanation of friction, suction, wax and structureGo to Part Two | Go to Part ThreeSo you've... read more

    Tags:   news   gear    

    How to Choose the Right Skis

    November 16, 2008

    How to Choose the Right Skis, Bindings, Boots & PolesThe equipment you choose for cross country skiing depends on how and where you intend to ski.  ... read more

    Tags:   news    

    The Health Benefits of Cross Country Skiing

    July 6, 2008

    Woman XC skate skiingThe low-impact, total body workout of Nordic Skiing has numerous health benefitsIt's the ultimate cardio exercise, the number one calorie burner, provide... read more

    Tags:   health   news  

    Hills, Forests, and Fields of France Park

    January 9, 2008

    Family skiing at France Park, Cass County, IndianaA look at one of Indiana's most beautiful rural ski areas.  Deer, turkey, eagles and osprey --all are a common sight at this park located in... read more

    Tags:   news   places  

    Pre-Season Conditioning (part 2)

    November 30, 2007

    ← Back To Part 1Skip to Part 3 →Part 2: Improving Your Balance and StabilityRemember the first time you put on a pair of cross country skis and... read more

    Tags:   news   health   conditioning    

    Pre-Season Conditioning (part 1)

    November 12, 2007

    Part 1: Stretching to improve flexibilitySkip to Part 2 → Cross Country Ski Season is right around the corner. The chill in the air all of a sudden... read more

    Tags:   health   news   conditioning  

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