THE MOST COMMON WINTER WORKOUT
December 12, 2018
Pittsburgh Fitness Project
We’ve been lucky so far. But who knows? Maybe by the time you read this article you or someone you know will have to partake in this winter workout. This is a workout that somebody has to do at least once if Mother Nature decides to unload a tsunami of snow on us this winter. I’m talking about shoveling snow. I know what you’re thinking, “Wait, shoveling snow can be considered a workout?”. And yes! Yes, it can! I believe this common misconception is one of the main reasons that people come to my sessions after a weekend of shoveling and turn out brutally sore or worse, hurting themselves. Make this winter different by following these 3 tips the next time you shovel snow.
CONSIDER SHOVELING SNOW A WINTER WORKOUT
When you go to the gym for a workout, there are two things that everybody should be doing whenever they workout; a warm up and a cool down. Unfortunately when people take a look at the snow, they immediately get bundled up, go outside and get shoveling. Rather than trying to get this done as fast as possible, take 5-10 minutes getting your body warmed up before heading out to shovel. Doing something as simple as jumping jacks or a simple 5-minute yoga flow before shoveling can make a serious difference when you’re out there. Not to mention it can help prevent a fluke injury. Taking time to stretch after you’re done shoveling can be helpful as well. This is especially true if you’re feeling your back is tight after the job is done. Doing some cat/cow stretches, the lizard stretch and some upper back stretches can go a long way after that winter workout.
MAKE SURE TO SWITCH SIDES WHEN YOU SHOVEL
When you workout, a smart approach is to workout both sides evenly. Consider this approach when you shovel snow. It may feel extremely awkward when you first try to shovel with the opposite side you’re normally comfortable with. But this could help prevent a tweak in your back and it will help prevent imbalances in your body. You can also practice this idea next time you are carrying a heavy bag. Try carrying that bag with your weaker arm rather than your stronger arm.
REST WHEN NEEDED
Doing endurance type training is one of the few times you’ll be working out at a consistent pace with no rest during the workout. Shoveling snow is not endurance training. You are using your body in a way that many of us don’t on a consistent basis. Consider each load of snow a rep. Try to aim for 20-30 per side, then rest as much as needed. Switch sides before your “next set.” Ideally, you won’t be in a rush when it comes to shoveling snow. So take your time to get it done to reduce injury risk.
I hope that these tips will help you out next time you’ll have to shovel your property or help somebody out. Taking just a little more time to warm up before shoveling and stretching after shoveling can help you feel much better after the job is done.