Is Snowboarding Tiring? (How to Recover Fast)

If you’ve never been snowboarding before, you may have wondered how physically demanding it is. By just watching people snowboard it’s quite hard to gauge how much hard work is actually involved. Can going down a mountain on a piece of fiberglass really be that strenuous?

Snowboarding is very tiring as it is a mixture of endurance and resistance training. Snowboarding provides a similar workout to that of cycling or rowing and it has positive effects on the body’s cardiovascular system as well as the leg muscles.

If you’re out of shape or haven’t exercised for a while, have no fear – this article will give you the confidence you need to get out there and enjoy all the health benefits snowboarding has to offer. We’ll also go into a bit more detail as to why Snowboarding is so damn good for you.

Why Is Snowboarding Tiring?

Snowboarding is physically and mentally invigorating, a workout like no other, and it can be tiring for many reasons.

Over the course of the day, you’ll spend a few hours in total descending a range of slopes, and despite it looking effortless on the TV, snowboarding will get you breathing heavy and get your heart rate up. Add to that the strain the muscles of the lower body are put under, and you’ve got yourself one hell of a workout.

Of course, making your way down deep powder runs will push your heart rate much higher than cruising leisurely down a groomed run, however, all types of snowboarding have cardiovascular benefits.

Some of your time will be spent ascending, and whilst cable cars and chairlifts offer an opportunity to relax, you may have to use muscle zapping T-bars which will require your leg muscles and core to keep you balanced.

Added to this, you will be at a high altitude. This means the air is ‘thinner’ due to fewer oxygen molecules per volume of air. Every time you take a breath you’re getting less oxygen than what you would normally get at sea level, therefore your muscles receive less of what they actually require.

When snowboarding you can expect to burn between 300 and 600 calories an hour, of course, many factors will affect this such as your age, weight, gender, and how hard you work. Expect to work up a healthy appetite and be sure to eat a good breakfast.

What Muscles Are Used When Snowboarding?

The main muscles used when snowboarding are in your lower body, primarily the leg muscles. Muscles in the feet and ankles are also utilized to keep you stable.

In order to get the board moving, the quadriceps and hamstrings are activated.

To make quick turns and glides you’ll use your calves, hamstrings, quadriceps, and glutes.

Keeping your balance and stability will require your core muscles, this includes your abdominal and oblique muscles.

How To Get Fit For Snowboarding

If your worried that you might not be fit enough for snowboarding the good news is that before you get yourself up a mountain there are a number of ways you can prepare yourself physically.

To get your cardiovascular fitness up, any activity that gets your heart rate pumping will be beneficial, and the benefits will carry over once you’re out on the slopes.

The best cardio workouts to prepare for snowboarding include:

  • Running / Jogging
  • Swimming
  • Rowing
  • Elliptical Trainer
  • Cycling

The more time you give yourself to prepare the better. A routine of 2-5 cardio sessions per week averaging around 30 minutes is a great way to prepare.

Of course, if you’re just starting out, aim for 10-20 minutes, and work your way up. The aim is to gradually increase your level of fitness. You’ll be surprised how quickly you can build up your stamina. The key here is to make it a habit and stick to it.

To increase your lower body strength 2 of my favorite exercises are the squat and deadlift. These exercises will hit every major muscle in your lower body and will strengthen your core as well. 1-2 lower body workouts a week is plenty, be sure to watch some YouTube tutorials to get your form right.

How To Help Your Body Recover From Snowboarding

Ever taken a long break from the gym and the next day after your first session back your body was aching all over?

Commonly known as DOMS (delayed onset muscle soreness) this is very common after spending a day snowboarding, to wake up the next day with aching and sore muscles.

Over time this will lessen as your body gets used to the rigorous activity. And luckily there are a handful of ways to reduce DOMS and enable your body to recover that little bit faster.

Stretching Exercises

Just like you should always stretch out your muscles after going to the gym or playing a sport, so you should have a proper cool down after a day of snowboarding.

Here are some simple and effective stretching exercises to perform after a day going up and down a mountain, the benefits of which are twofold, they will help reduce the likelihood of injury and also reduce DOMS to ensure you’re in good shape for the next session.

  1. Quad stretch
  2. Hamstring stretch
  3. Hip flexor stretch
  4. Glute stretch
  5. Lower back stretch

If you’re unsure how to perform these stretches, just pop them in google or youtube. Spend around 10-15 minutes rotating through the stretches, each stretch lasting around 20-30 seconds.

Ice Baths

Not the most popular technique but one of the best ways to help your muscles recover overnight.

Chances are where your staying doesn’t have an ice bath or enough spare ice at the bar to fill up your tub. Fortunately, the temperature of the water only needs to be cold and between 46°F – 50°F will do the job.

The cold water will help reduce inflammation and speed up the recovery process.

Massage

One of the most soothing and relaxing ways to ensure your body is in peak condition for the next day is a full body massage.

The massage will help reduce inflammation and also reduces recovery time by speeding up cell recovery. The key thing to remember is to have the massage as soon as possible after finishing on the slopes.

Warm Up

Prevention is better than cure as the saying goes and with snowboarding injuries and muscle soreness, it couldn’t be more true.

If your lucky enough to have a steam room, sauna, or hot tub where you’re staying, make the most of it by spending a few minutes in the morning allowing your muscles to warm up.

Warm muscles are far less likely to become injured and it will also help to reduce soreness the next day.

Throw in a few stretches as well and you’ll be good to go.

Hydration

Like with any physical activity, hydration is important for so many reasons. And you may be surprised to find out that by staying properly hydrated, it will actually aid the body’s ability to heal and recover quickly.

Staying hydrated will also ensure you feel less fatigued.

Be sure to stay hydrated before you head out, whilst your out on the slopes and also when you’re finished for the day.

If you’re not in sub-zero temperatures a hydration pack or bladder with a hose around your shoulder is an excellent investment and will keep you nicely hydrated throughout the day.

Nutrition

Your body will need a large number of calories to help it recover properly and to fuel it for the day. You’ll also be out in the cold so eating the right foods is very important. On average you can expect to burn anywhere from 300 – 600 calories so be sure to eat a good breakfast.

Breakfast is the most important meal of the day and should consist of plenty of carbohydrates. My personal favorite in porridge with honey and banana. Other alternatives are granola, fruit, whole-grain toast, or bagels. It’s also important to get some protein in as well to help the body repair itself, eggs are a great option and very filling as well.