By Sally Edwards; Melissa McKenzie
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Extra info for Snowshoeing
Know how to use them. No one has ever regretted being overprepared.
Page 56 Phase 1 Training Plan Week Mon Tues Wed Thurs Fri 1 Weights 20 min. Run/walk 20 min. Aerobics 20 Stretching min. 25 min. Sat or Sun 2 Same as Week 1 3 Weights 15 min. Run/walk 15 min. Weights 15 min. Aerobics 30 Run/walk 15 min. min. Stretching 15 min. Also, for your aerobics class, step aerobics is preferred because it does a wonderful job of strengthening the muscles you use during snowshoeing. Make sure you are comfortable with Phase 1 training before progressing to Phase 2. Note that the workouts in Phase 2 last longer and include a larger aerobic component.
During this phase, we need to work the upper body muscles used for poling as well as the areas of the lower body we mentioned before: the quadriceps, hamstrings, hip flexors, and calf muscles. For those of us who do not live on snow, this will mean traveling to an area where you can shoe. Phase 3 Training Plan Week Mon Tues Wed Thurs Fri Sat or Sun 1 Run/walk 40 min. Aerobics 40 min. Snowshoe 40 to 60 min. Weights, Stretching, Machines 60 min. Snowshoe 40 to 60 min. ) Aerobic Aerobics 40 Interval snowshoe 2 to min.