Manual Snow Shoveling, Vigorous Effort
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Manual Snow Shoveling, Vigorous Effort
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i Instructions
<ol class="exercise-step-list">
<li class="step-setup"><strong>1. Starting position:</strong> Stand with your feet shoulder-width apart for a stable base. Grasp the shovel with both hands, placing one hand near the blade and the other at the top of the handle. Brace your core and maintain a neutral spine.</li>
<li class="step-eccentric"><strong>2. Execution (Scooping):</strong> Instead of bending at the waist, bend your knees and hinge at the hips to lower your body. Lift the snow using your leg and glute strength rather than rounding your lower back.</li>
<li class="step-eccentric"><strong>3. Execution (Throwing):</strong> Keep the load close to your torso. Avoid twisting your spine while holding a heavy load of snow; instead, pivot your feet to face the direction you are throwing.</li>
<li class="step-safety"><strong>4. Breathing and safety:</strong> Breathe steadily, exhaling during the exertion phase (lifting and throwing). Protect your lower back by keeping your core braced and your spine aligned throughout the movement.</li>
</ol>
Physiological Impact
Caloric Benchmarking
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