By Sean Coster

Does a peaceful walk through bright, pristine forests with views of multiple cascade peaks sound just like the winter break you need? Snowshoeing may be the means to do it. This peaceful wintertime activity is as simple as walking and can be done anywhere a few inches of snow exist.

Ideal cross-training activity for walkers, snowshoeing provides a comprehensive form of cardiovascular exercise as well as developing strength in the legs and upper body. Best of all, walkers have the needed skills to snowshoe: the ability to walk! The environment for snowshoeing is often silent except for the crunching of footsteps.

Physiological Benefits of Snowshoeing
Like walking, snowshoeing is a cardiovascular activity with multiple health benefits. Unlike walking, the soft snow and likelihood of rolling terrain create an activity that can vary greatly in intensity. “Snowshoeing is an effective, low impact, and safe form of exercise to change body composition. It burns up to twice the number of calories as walking at the same speed,” says Dr. Declan Connolly of the University of Vermont.

Varying the terrain and speed one walks with snowshoes results in various amounts of calories expended as evidenced by the chart.
In addition, snowshoeing has a strong appeal to walkers interested in developing major muscle groups and increasing endurance. Snowshoeing engages the quadriceps, hip flexors, and extensors. When poles are added to the activity, increased stability is achieved while conditioning the shoulder and back muscles.

Technique
Snowshoeing up and down hills requires a small amount of technical skills easily learned by snowshoers of all abilities.
• When going uphill kick your foot into the snow to dig the crampon (the “claw” on the bottom of the snowshoe) into the snow. From there you can step with full weight on this foot while using the poles to balance.
• When ascending steep slopes it is easier to make a traverse, or a zigzag track, instead of heading straight up the hill. When doing this, “edge” the snowshoe into the side of the hill to gain traction. If your snowshoes permit, step directly in front of each foot, using the poles to balance.
• When going downhill, slightly bend the knee so weight is equally distributed across the snowshoe. Use poles to balance on both sides, making necessary adjustments to pole height on the uphill side of the body if needed. Most modern snowshoes have a crampon on the back of the shoe to allow you to step forward without slipping. In the event you start to slide, go with it! Make sure your poles are not in front of you. Enjoy the ride.

Where to Go to Snowshoe? Online Oregon www.mountaineersbooks.org Washington www.nwsource.com www.mountaineersbooks.org Product Resources Atlas: www.atlassnowshoe.com Redfeather: www.redfeather.com Tubbs: www.tubbssnowshoes.com Leki (poles): www.leki.com

Safety
Snowshoeing presents safety issues similar to hiking. While a safe and family friendly form of recreation, common sense and some planning are necessary.

Ten Essentials for Snowshoeing
1. First aid kit
2. Map/guide book and compass
3. Tarp for shelter
4. Water and food
5. Waterproof/windproof matches
6. Fire starter
7. Flashlight or headlamp
8. Knife
9. Extra clothing
10. Sunblock
(For details on what should be included in a first aid kit as well as additional accessories for enjoying your time on the snow, visit www.fitrightnw.com.)

Snowshoes
Snowshoes should be functional pieces of equipment. The technical features available in moderately priced snowshoes are so extensive I could devote an entire article. Get assistance in fitting snowshoes. Rent a few different models before investing in a pair. When getting fitted for snowshoes bring your water-resistant walking shoes to the store and provide the sales associate with the total weight you will be carrying on the shoes. This will allow the associate to determine the right shoe.

What to Wear?
• Hat
• Sunglasses
• Neck warmer
• Base layer of synthetic, wool, or silk against the skin
• Second (and possibly third) layer of synthetic or wool for insulation; such as a vest, fleece jacket, wool sweater, or shirt
• Outer layer of wind and water-resistant jacket and pants. For warmer days, substitute water-resistant pant for a second layer pant with gaiters
• Gloves
• Socks, two pairs — one thin synthetic and a second insulating synthetic or wool
• Water-resistant walking shoes.

Sean Coster, MS, is co-founder of Fit Right Northwest. Fit Right Northwest is a running, walking, and snowshoe store carrying apparel, accessories, and footwear. To learn more about snowshoeing visit www.fitrightnw.com.