Nordic Ski Endurance and Strength Exercises

Nordic skiing, or cross-country skiing, requires endurance and strength. You will need to train hard to compete hard, and to challenge yourself. This is why it's important to stay in training even when there is no snow. It is prudent to alternate weight training days with cardio training days. Always put together a workout plan before winter hits.

  1. Movement Exercises

    • Run or join a spinning class. Nordic skiing demands a high cardio performance. Running will give you a more complete workout than a spin class, but biking is easier on your knees. By regularly completing a high-intensity running or biking regiment, your body will more easily take in oxygen and use it efficiently. Use a heart rate monitor to ensure that your heart rate is at your target level. Your personal heart rate target depends on your age and gender.

    Weight Training

    • Nordic skiing requires a powerful upper body. Your large muscle groups are utilized during the Nordic movements. This is why it is important to do weight training in your arms, back, core and chest. Perform biceps curls, bench presses and shoulder shrugs with weights.

      Simple push-ups and sit-ups can sculpt lean muscles. The leaner your muscles are, the stronger they will be while keeping your size down, which can work to your advantage as you haul your body across the snow.

    Walking Poles

    • Use a pair of Nordic walking poles in your regular walking routine. Plan a hike in the mountains to increase your body's ability to adjust to thinner air; Nordic skiing also often requires this adjustment. The poles will help you incorporate arm movements, coordinating your upper and lower body, while building upper body muscles.

    Stretching

    • Stretch before and after you work out. By stretching out your muscles before any workout, you will lower your risk of injury. Try looping a yoga strap to the instep of one of your feet while you lie back. Stretch your opposite leg across the floor. Pull your strapped leg toward you. This workout will stretch your hamstring. Following this leg stretch with arm stretches will complete this exercise. Bend your elbow over your head and reach over with your opposite hand to gently push your elbow back to feel the stretch in your triceps.