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This season, take some time off your board or alpine skis and hit the trails Nordic style for a full-body toning workout. Cross-Country Ski Team member and Olympian Kris Freeman, who represented the United States at the 2010 Winter Olympics and the 2014 Winter Olympics, tells us how to get the most from your time on the trails. Here's how to get started: Aside from warm clothing designed for insulation and breathability (that’s a given) you’ll need skis, boots, and poles to propel you forward.Even if you’re new to flat-land skiing, many ski resorts offer lessons where you can pick up the technique basics and hit closeby trails. All cross-country style skis have bindings that allow the heel to move freely while the ball of the foot is fixed to the ski, but the two different skiing styles—ski touring and skate skiing—require slightly different skis and boots.But they should still be long enough to provide stability and glide.Narrower skis will be faster, and with skate skiing, speed is the goal."Everything has to be powerful and relaxed at the same time."The second workout style, which ups the ante by adding more intense intervals, comes into play after you’re comfortable with your rhythm.Freeman suggests doing five sets of six-minute intervals, going hard at more than 90% intensity, followed by a six-minute rest between sets.Get a boot with a snug fit, but with enough room for your preferred socks (i.e.

"Cross country skiing uses just about every muscle in your body,” says Freeman.It’s about getting as much as you can from every muscle at once, rather than taxing just the legs or triceps and shoulders."When you're doing it right, it's a very coordinated, beautiful motion," notes Freeman.You’ll also want to hit the gym to develop a few key muscle groups.Strong shoulders and triceps are essential for using the poles to propel you forward, though you don’t want to be too bulky.