American Snowmobiler – October 2019

October 2019 • 41

GENERAL HEALTH GUIDELINES

The Physical Activity Guidelines for

Americans recommends 150 minutes

of moderate-intensity physical activity

and muscle-strengthening exercises

on two or more days

each week.

This breaks down to at

least 30 minutes of

physical activity five

days a week. The good

news is snowmobiling is

a healthy activity that

can contribute to your

150 minutes each week!

BENEFITS OF

STAYING ACTIVE

• Helps prevent eight types of cancer
  (bladder, breast, colon, endometrium,
  esophagus, kidney, stomach, and
  lung)


• Reduces the risk of: dementia
  (including Alzheimer’s disease),
  all causes of mortality, heart disease,
  stroke, high blood pressure, Type 2
  diabetes, depression


• Improves: bone health, physical
  function, quality of life

EXERCISES FOR GOOD HEALTH

Cardiovascular: These are exercises

that raise your heart and breathing

rates. They are important for mountain

snowmobiling as you may often be

riding in high elevations that naturally

make it harder to breathe. Cardio also

will increase your endurance for long

trail rides.

Consider the following for your off-

season regimen:

• Cycling, running, swimming, rowing,
  elliptical trainer, stepping machine,
  treadmill, hiking, speed walking, etc.

Muscle-Strengthening: These are

exercises that build muscle and devel-

op strong bones.

Consider the following:

• Lifting free weights, using a weight
  machine, body-weight exercises like:
  push-ups, pull-ups, squats, lunges,
  burpees, triceps dips and
  core exercises

Stretching: Stretching

helps keep muscles healthy

and flexible providing your

joints a full range of motion.

Inactivity can lead to tight,

shortened muscles that are

unable to extend fully,

which can cause injury

when suddenly shocked

into activity. Regular stretching helps

to reduce joint injury, pain and possi-

ble muscle strains and damage.

Don’t forget that nutrition also

plays a key role in overall perfor-

mance. Fueling your body with nutri-

tious foods before and after your

workouts or physical activity will help

you perform to your best ability both

on and off the snowmobile.

Additionally, you should make your

off-season workouts as enjoyable as

possible.

Find something you look forward

to doing that keeps you in shape at

the same time. Outdoor activities such

as dirt biking, mountain biking and

trail biking will help keep you in shape

and at the same time develop your

riding skills.

Remember to stay in shape all

year, for in-season riding fun.

Shelley Balls’ credentials include: regis-

tered dietitian/nutritionist, licensed

dietitian, pro backcountry rider, World-

Champion Hillclimber

You can follow her on social

media! Instagram: @sballs17,

Facebook: @shelleyballs17

SNOWMOBILER READINESS

KEEP YOUR BODY MOVING!

8 Jump rope, because, did I mention,
it’s important to have strong lungs for
tough days on the sled
9 Muscle ups to prove you’re a
machine, plus it feels oh so good
10 Yep, you guessed it...a healthy diet
to fuel your body, because you can’t
outwork a bad diet

Fit, it’s a high-intensity workout with
short periods of rest.
This type of training focuses on com-
pound lifts that cross over to the move-
ments, strength and endurance needed in
riding a snowmobile, mountain bike, dirt
bike etc. I can’t stress enough, the impor-
tance of incorporating both disciplines
into your fitness training. Together, with a
healthy diet, your strength and endurance
can be maintained all year.

Cole Wilford’s credentials include: pro back-
country rider, guide for Burandt’s
Backcountry, sponsored Klim backcountry
team member, pro RMSHA racer, World
Champion Hillclimber

Physically getting ready for sled season can cover a

variety of different activities based on the type of riding you enjoy. Sidehilling in

the trees will work your body differently than snocross or riding in the Iron Dog

Race. Staying active in the off-season is a great way to improve your riding skills

in winter. It also will help reduce the fatigue and soreness you may feel after the

season’s first ride! Staying active year-round also reduces the risk of injuries by

strengthening your muscles and bones.

Shelley Balls