Scientific research has proven that whether you walk, run or salute the sun to keep-fit you should do it at altitude.  Heights above 1500 metres means the air is thinner, so working out in the mountains can also make you slimmer, as you use more calories, thereby helping you to burn more fat.  Because the air is thinner you breath less oxygen which in turn stimulates the creation of erythropoietin, the hormone that regulates the production of red blood cells.  These cells carry the oxygen around the body.  The more oxygen in the blood the more stamina you have, therefore the greater the aerobic capacity.  At altitude there is less oxygen so the body adapts so as to become more efficient.  This altitude training makes your body work harder, thus increasing the heart’s strength and because you breathe more deeply, lung capacity increases.

Altitude workouts also increases levels of the feel-good chemicals, dopamine and serotonin.  Of course when you add the breathtaking scenery into the equation you have all the incentive needed to head to the mountains.

Cross-County Ski-ing:

What is it?   With downhill ski-ing the whole foot is secured in the binding on the ski.  With cross-country the heel is free, making it easier to glide along the flats and uphill.

Why do it?   You get a full-body workout that pumps the heart and lungs thus burning up to 800 calories per hour (at sea level) and more than double that at 1500+ metres.  Whilst the learning curve is steep you can pick it up in just a few days.  The injury rate is low and you can control the intensity of the workout.  This is one of the best forms of aerobic exercise.

Snowboarding:

What is it?   With the feet strapped to a snowboard you slide downhill on the snow.  Is is easier than it sounds with most people tracing S-shapes down a mountain within a few days.

Why do it?   Being one of the best bum and thigh-tone exercise routines, it is easy to learn and gives you a huge adrenaline rush.  Snowboarding also scores high in the fitness stakes, whether done on a mountain side or on a dry slope at sea level.  However, the calorie burn at sea level of 400 calories per hour can be intensified to 800 per hour by adding altitude.  There are about 3 “real” snow centres in the UK where you can try it out before hitting the real thing.

Train Running:

What is it?   Exactly what it says: off the road running on dirt tracks and mountain passes.

Why do it?   The ups, downs and unevenness of the terrain improves muscle tone, dexterity and core strength, and its certainly easier on the knees than pounding pavements.  Whilst you can burn twice as many calories (up to 1200 per hour) at altitude than at sea level, it is more difficult.

Snowshoeing:

What is it?   It’s hiking in the snow whilst wearing snowshoes whist you are attached to your hiking boots.  This gives the feel of a larger surface area to stop you sinking.

Why do it?   It is low-impact, therefore easy on the joints, you don’t need to train to do it and you can burn between 500 and 1000 calories per hour.  That’s up to 45% more than when walking or running at an equivalent speed.  To get an upper-body workout at the same time just add poles.

Yoga:

What is it?   Its a system of exercises and philosophy that helps the individual control mind and body.  Yoga also improves alignment of the body as well as the breathing.

Why do it?   Breathing  - that’s what yoga is all about.  Doing it at altitude can help you do it better, because there is less oxygen available so you breath more deeply thereby increasing lung capacity.  Once you return to sea level you find the increased oxygen levels will boost performance.

Ice Climbing:

What is it?     These days’ rocks seem to be far too solid for climbers so if you want your altitude workout laced with adrenaline then hacking your way up a frozen waterfall will be for you.  Whilst the principle is the same, for ice climbing you wear ice spikes on your boots and use ice picks.

Why do it?     Ice climbing, like rock climbing, tones the arms, shoulders and legs.  Climbing improves flexibility, with calories being burnt at 1200 calories per hour.  With this form of exercise you will be pushing your limbs to the limit as you reach for hand and foot holds.

Where to do these?           

There are a number of places where you can travel to have your workouts.  There are also purpose built snow and ice centres throughout the UK where you can go to have a “try out” before hitting the genuine sites.

Some interesting web sites to visit are:

www.riderspalace.ch                  A snowboarding hotel

www.fellrunner.org.uk                 For Wales & Scotland trails

www.bodyandsoulholidays.com     For a Yoga holiday

www.montblanguides.com           Ice-climbing holidays

And to help a charity whilst you cross-country ski contact the children’s charity Well Child (0845 458 8710) to find out about their organised sponsored trips.