Cross country ski exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Cross country ski )

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Name of exercise  Resist knee cross country ski
Other names of exercise Cross country ski
Description of exercise Cross country skiing is a form of aerobic exercise that involves gliding on skis over snow-covered terrain. It is a full-body workout that engages the arms, legs, and core muscles. The motion of skiing requires a combination of pushing and pulling movements, making it a great cardiovascular and strength training activity. It also improves balance, coordination, and endurance. Cross country skiing can be done on groomed trails or off-trail in backcountry areas. It is a low-impact exercise that is suitable for people of all ages and fitness levels. It is a popular winter sport and a great way to enjoy the outdoors while getting a full-body workout.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Position feet in foot plates of cross country ski machine.
  • Grasp handles with hands.
  • Slide left foot forward and right foot backward.
  • At the same time pull back with left hand while moving right hand forward.
  • Continue by alternating feet and hands.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Rhomboid or Trapezius, Latissimus Dorsi, Abdominal, Back, Gluteal, Biceps, Triceps, Quadriceps, Hamstring, Calf or Foot, Cardiovascular
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Rotation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Full body workout
  • Low impact on joints
  • Improves cardiovascular health
  • Builds endurance
  • Burns calories
  • Increases muscle strength
  • Enhances balance and coordination
  • Can be done in various terrains
  • Suitable for all fitness levels
  • Can be a social activity

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Cross country skiing is a physically demanding exercise that involves using your entire body to propel yourself across long distances on skis. It is important to avoid this exercise in certain situations to prevent injury and ensure your safety. Firstly, if you have any pre-existing medical conditions such as heart problems, joint issues, or respiratory problems, it is best to consult with a doctor before attempting cross country skiing. This will help determine if it is safe for you to engage in this high-intensity activity.Secondly, if the weather conditions are extreme, with low visibility, high winds, or extremely low temperatures, it is best to avoid cross country skiing. These conditions can increase the risk of accidents and hypothermia.Lastly, if you are feeling fatigued or have not properly fueled your body with enough food and water, it is best to skip cross country skiing. This exercise requires a lot of energy and can be dangerous if you are not properly nourished.Overall, it is important to listen to your body and avoid cross country skiing if you are not feeling well or if any external factors could potentially put you in harm’s way. Safety should always be the top priority when engaging in any physical activity.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Many ski machines have a support to rest the trunk at waist level.

    • Helpful in Diseases

  • arthritis
  • asthma
  • diabetes
  • heart disease
  • obesity

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    Frequently asked questions

     

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