Working Out with Heavy Shoes

Just last week I received confirmation that one of my favorite activities, backcountry skiing, is a great sport for staying in shape. I say that by way of introducing a workout that shares a simple element of backcountry skiing for getting in shape, without having to be skier or be willing to climb a mountain to benefit from it.

While it tends to be viewed simply as a distinct variation of the sport of skiing, backcountry skiing itself is an integral part of my winter fitness regimen. Arguably my favorite. After hiking up the mountain I get to ski back down. It’s a great sweat with a dash of too much fun thrown in.

The workout benefit is fairly obvious, but if you watch someone “skinning” up a hill, it doesn’t look that strenuous, although the thought of climbing a mountain immediately conjures up a level of difficulty far beyond what is actually involved when “skinning.”

To walk with the weight of skis, boots, and climbing skins you need to crank up the energy level to overcome the steady pull of gravity. It is sort of like trail running or a stairmaster workout in terms of the overall amount of energy expended, except you’re outside, not in a gym. Of course, if “skinning” up at a moderate pace is not enough, you can also go steeper and faster which will certainly put your heart and lungs into over drive. The longer you can go at this level, the better the benefits. When I’m out ski touring, skinning uphill for an hour is common, a half-hour is typically the minimum time.

You can get the same sort of workout without having to drive to the slopes, a gym or even run. Just wear heavier shoes and go for a brisk, long walk. The extra weight at the end of your leg demands a bit more energy and blood flow in your legs which increases your heart rate. If you want extra benefit, strap one or half pound weights to your lower leg, above your ankle.

Dr. Miller reports on a Harvard study which found that the health benefits of walking with heavy shoes are tremendous. He points out an obvious conclusion relevant to over weight America, “Walking in weighted shoes enables one, without changing his or her diet or level of activity, to lose weight.”

If you’re a runner you already know about the weight thing, duh, but this might be a good alternative on a semi-rest day. For cross-country and ski mountaineers, you can ignore this tip. Just change gears for the summer and go ride a bike. For everyone else, put on waffle stompers and go for long, brisk walk. While you’re at it, smell the roses.

To Your Health
Coach Jim

This entry was posted on May 21, 2012 at 1:22 pm. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

Posted in Daily Fitness Tips by Jim Kaspari Comments Off on Heavy Shoes