Snowshoeing: A great activity for the whole family
If you can walk, you can snowshoe.
But it's not a walk in the park.
"Snowshoeing is the best bang-for-your-buck, fat-burning workout in winter," says Dr. Ray Browning of the Center for Human Nutrition at the University of Colorado's Health Science Center. "It's an exceptional way to achieve cardiovascular fitness, expend energy and reduce your chance of heart disease; plus it's low-cost, easily mastered and fun."
Snowshoeing provides a cardio workout while also building strength, agility, balance and endurance.
According to two independent studies conducted by Ball State University and the University of Vermont, snowshoers can burn between 420-1000 calories per hour. That's more than you can burn walking, running or cross-country skiing for an hour.
"Snowshoeing is an effective, low-impact, and safe form of exercise … It burns up to twice the number of calories as walking at the same speed," says Dr. Declan Connolly of the University of Vermont's exercise physiology department.
According to Connolly, snowshoers can vary the intensity of their workout, burning fewer calories by taking an easy walk on flat-packed terrain, or getting a more intense workout by snowshoeing in powder on hilly terrain at a pace of three miles per hour.
"Snowshoeing utilizes major muscle groups which, when combined with a higher metabolic rate in cold weather and the added resistance of moving through snow, results in a high-energy activity," says Connolly.
Of course, the activity requires Mother Nature to provide an essential element: snow.
Marty Jandura, assistant site manager, east division, Forest Preserve District of DuPage County, who often leads programs about snowshoeing, says the forest preserves have had to cancel some snowshoe programs due to lack of snow. But he is holding out hope for more snow this year, so local residents can take advantage of the programs and trails offered.
"You need at least 4 inches of snow. You don't want to be hitting the surface below," Jandura said. "If there is no snow, you're better off wearing ice cleats."
Jandura said he has noticed the popularity of snowshoeing increase in the past 10 years and the DuPage forest preserves began renting snowshoes in the last few years.
You don't need experience to snowshoe, experts say.
"Anybody can snowshow generally if you're able to walk. Snowshoes help in the deep snow, but you just have to take a wider stance, so you might feel some muscles you might not usually feel in your hips," said Jenny Sazama, who leads winter walk programs at the Forest Preserve District of Lake County, which doesn't rent shoeshoes, so participants must bring their own.
The size of snowshoe you use is based on your weight, not the size of your shoe, Jandura said. And you can wear regular shoes or boots with the snowshoes, unlike skis for which you need ski boots.
"The main things you have to learn is how to put the snowshoes on and how to get up if you fall. And you also have to pick up your feet a little more than regular walking," Jandura said. He equates walking in snow with snowshoes to walking in the sand at the beach, it takes more effort than walking on a flat surface.
The Forest Preserve District of DuPage County has snowshoe rentals available at Blackwell and Fullersburg Woods. The cost is $13 a day or $8 for two hours. If you try snowshoeing and decide you love it, you might want to invest in your own snowshoes. If you plan to buy your own, Jandura suggests doing your research and purchasing a quality piece of equipment that will last.
When out on trails that have been groomed for cross-country skiing, it's best to stay in the middle of the trail and not tramp on the tracks made for the skiers, Jandura advises.
For any outdoor winter activity, it's important to dress in layers. When layering for any outdoor activity, stay away from cotton fabrics. Although it can be super comfortable, cotton does not dry quickly and when it is wet, either from snow or sweat, it does not retain heat. Try to dress yourself and your kids in synthetic or other natural fabrics like wool or silk.
The experts at snowshoes.com say that for most weather conditions, snowshoers will be most comfortable with fewer clothes than most observers would expect. A layer of synthetic polypropylene or bi-polar underwear (tops & bottoms) will protect the snowshoer from evaporative heat loss, while a wind barrier layer will protect from convective heat loss (wind). Both layers will be all that is required for most half day (up to six hour) snowshoe outings. An additional insulative layer such as fleece can be stored in your backpack for the stops along the trail. Otherwise, the caloric expenditure of snowshoeing is usually more than sufficient to maintain body temperature.
Other advice from Jandura includes: stay hydrated by drinking water; know the conditions and if they are expected to get dangerous; wear sunscreen to protect against the reflection from the snow; and tell someone where you are going.
So, now you are ready to hit the trails, if only Snow Miser would blow some flurries our way.
In Lake County, Sazama maintains a special "Snow Day" email list and when the area gets a decent snowfall, she will plan an impromptu program in the snow. Email her at jsazama@lcfpd.org to be added to her Snow Day list.
Jandura says the forest preserves become magical after a snowfall.
"We really like having the snow around. We groom the trails and it's beautiful out there," he said.