Looking to enhance your cardiovascular system while having the time of your life?
Snowsports may be the key. People tend to view skiing and snowboarding as purely recreational. But that is not entirely true. It is also a very physical and competitive sport.
Skiing and snowboarding are some of the best forms of cardio workouts.
Whether you are doing it to become a pro or just in it to have fun, you need the right gear. You can buy snowboard boots online or from any other retailer.
And when it comes to cardiovascular health, snowsports can do more than just help you burn calories. It can change your heart health dramatically.
In this guide, we will cover:
- Snowsports as a Cardiovascular Workout
- Heart Health Science On The Slopes
- Calories Burned With Snowsports
- Cardio Training With Skiing and Snowboarding
- The Full Body Benefits of Snowsports
- The Right Way To Prepare for Snowsports
- Maximizing Your Cardiovascular Health On The Mountain
Cardiovascular Workout Through Snowsports
Snowsports provide a unique benefit to cardiovascular health that most activities don’t have.
For starters, cardiovascular activity will have your heart beating to an average of 130 BPM while skiing and snowboarding actively. This is the zone that gives you ideal conditioning for your heart.
The reason why this is a big deal…
The quick spurts of activity followed by the resting period on the chairlift is the equivalent of high-intensity interval training. HIIT has been one of the most trendy forms of fitness.
Snowsports offer that for you naturally.
Think about it:
You’re exerting all of that energy for several minutes of skiing or snowboarding down the mountain. Afterward, you’ll have time to rest on the lift. Keep repeating that activity throughout the entire day.
Either way, you’re increasing heart health through the health benefits of snowsports. It’s going to engage the cardiovascular system to maintain long-term health.
Isn’t that amazing?
Heart Health Science On The Slopes
Science backs it up. Seasoned snowboarders and skiers have been saying this for years.
Skiing and snowboarding have some real cardio workout benefits to it. Downhill skiing can even compare to cycling and rowing based on research by Paracelsus Medical University. This shows that you get similar physiological responses when engaged in moderate intensity.
The benefits include:
- Improved blood flow and oxygen
- Lower blood pressure levels
- Lower cholesterol
- Improved insulin resistance
- Improved glucose metabolism
But it doesn’t end there…
The cold weather from being at higher altitudes can help to amplify those cardiovascular benefits. Your body is going to work harder to regulate itself with cold temperatures outside. You’ll burn more calories and make your cardiovascular system stronger at the same time.
Researchers have also found that long-term skiers have shown to have more favorable health markers compared to the population. Risk factors for conditions such as high blood pressure and diabetes are also reduced.
How Many Calories Do Snowsports Burn?
Okay, this is where it gets a little interesting.
The general population can burn 300 to 500 calories per hour of active skiing or snowboarding. If you’re cross-country skiing, you can raise that total to between 600 to 800 calories per hour.
To help you with the idea…
A full day on the mountain can even burn a total of 2,000 to 2,400 calories. That can even rival the amount of calories that a marathon runner can burn in a race.
This total is based on a few factors:
- Bodyweight
- Level of intensity
- Type of terrain
- Skill
- Amount of time moving around
The steeper the terrain, the harder your muscles are working. If you hit moguls or powder, it can require even more effort when compared to groomed terrain.
The cherry on top is that you won’t even realize it because you’re so much fun.
That is what the health benefits of snowsports are like. You will be working out but, it feels like play.
Cardiovascular Health Isn’t the Only Benefit
The health benefits of snowsports aren’t limited to your heart.
Snowsports provide a great full-body workout. A lot of this is due to the fact that your legs are doing a lot of the work. Skiing and snowboarding require you to be in a constant squat position that can work your quads, hamstrings, glutes, and calves.
But your core isn’t getting ignored during this process as well.
Balance is a huge key to make sure that you’re on top of your game on the mountain. Every adjustment and turn you make requires core stabilization. Functional strength that is building within you and that will carry over to day-to-day life.
Here are more health benefits of snowsports to consider:
- Better balance and coordination
- Stronger bones from the weight-bearing exercises
- Improved flexibility in the body
- Better body awareness and proprioception
Mental health also is something to consider as well. When you’re outside in nature, it can significantly reduce the stress hormones in your body. The combination of fresh mountain air, physical activity, and beautiful scenery will provide a huge mood boost to anyone who skis and snowboards.
The Right Way To Prepare For Snowsports
Before we go any further…
Before you head down the black diamonds, you have to prepare your body. Skiing and snowboarding can put a lot of cardiovascular demands on your body. Entering into the sport unprepared increases your risk of injury immensely.
Here is what a smart preparation looks like:
- Focus on leg-strengthening exercises weeks before your trip
- Work on cardiovascular endurance through cardio workouts
- Prioritize core stability exercises
- Stretch regularly to ensure that you improve your flexibility
- If you are new to the sport, you might want to consider lessons
Physical inactivity can account for 6% of coronary artery disease cases in the Western world. Snowsports can be an enjoyable way to fight that particular statistic.
On the other hand, jumping in full-force can lead to some big issues.
Start off slow and work your way up. Your cardiovascular system needs time to adjust to higher altitudes and the intensity. Make sure that you’re listening to your body and taking breaks when necessary.
Making The Most Of Your Cardiovascular Training On The Mountain
If you want to get the most of the health benefits of snowsports?
Here are a few strategies:
- Try to limit the amount of time you sit on the lift whenever possible. You have the option of hiking access to certain terrain at some resorts. It will burn a significant amount of calories if you walk uphill compared to riding the chair.
- Try to go for challenging terrain as long as it’s appropriate for your skill level. The steeper the slope and the more variability, the more it will demand from your cardiovascular system.
- Don’t hesitate to take that extra run. While your friends may be heading to the lodge for hot chocolate, try squeezing in one more run down the mountain.
- Make sure to stay hydrated throughout the day. Dehydration is hidden with cold weather. Drink plenty of water to make sure that your body is performing at its best.
The Bottom Line
The health benefits of snowsports are going to go beyond just having pure entertainment.
Skiing and snowboarding can give your heart a real workout. You’ll be able to burn serious amounts of calories when engaging in either one of those activities. You’ll be able to strengthen your entire body and boost your mental health in a way that few other activities can give you.
The research is quite clear at this point. Regular participation of snowsports will lead to a higher level of heart health.
To reiterate:
- Snowsports will provide you with natural interval training for your heart
- It can burn a total of 300 to 800 calories per hour based on activity
- Cold-weather exercise can amplify cardiovascular benefits
- You’ll get a full-body strengthening routine whenever you do your runs
- Mental health improvements add to that cardiovascular health package
Winter doesn’t have to mean that you’re forced to hibernate. Hit the slopes to give your heart the workout it needs and wants.
Your cardiovascular system will thank you for it.
