Snowshoeing is as easy as walking

Don't ski, but you want to get out and enjoy the beautiful landscape we are blessed to live in? Try snowshoeing for fun and exercise. (Yes, I used those two words in the same sentence.)

Snowshoeing is easy to learn. On today's short, lightweight snowshoes, any walker can enjoy winter hiking trails just by putting one foot in front of the other. There aren't many activities where a novice can burn up to 1,000 calories per hour. You can go it alone for peaceful meditation, take a companion for conversation or go with a whole group for a full-moon trek.

Here are some tips to get you started:

Stay hydrated. Bring a backpack with a couple bottles of water, or consider purchasing a hydration (Camelbak) pack, which is great for the other seasons, too.

Apply plenty of sunscreen to your face and any other exposed area, including hands.

Take a cell phone, but realize in remote areas you may not have service. Tell someone where you are going and when you expect to be back.

If you are venturing in the backcountry, a first-aid kit, avalanche beacon and shovel are necessities.

A light snack is appropriate, especially if you are going to be out for more than three hours.

Stretching. I've said it many times, and you're about to hear it again. Stretching helps prevent injuries (even though snowshoeing is the safest of winter sports) and relieves delayed muscle soreness. Try these moves after you've walked for five to 10 minutes.

-- Forward lunge stretch: Find a log, tree stump, large rock or anything that will allow you to elevate one foot at least 12 inches. To stretch the right hip, place the left foot on the rock and extend the right leg backward, squeezing the right glute (buttock) in order to push your body forward. To deepen the stretch along the front of the body, reach your right arm overhead, keeping your torso erect and hip pressing forward. Hold for 30 seconds and repeat to the other side.

-- Hamstring stretch: Stand with your feet slightly apart (about 6 inches). Bend at the waist and let your upper body hang down. Reach your hands toward the ground. You can bend your knees slightly. For a deeper stretch, grab your calves and gently pull your upper body toward your legs. You should feel the stretch in the back of your thighs.

-- Calf stretch: Stand with right leg straight and behind you. Your left leg should be bent in front of you. Place most of your weight onto your left leg. Push the heel of your right foot toward the ground, and slightly shift your weight back keeping your torso upright. You should feel a stretch in your right calf. Release, repeat on the opposite side

You can purchase a pair of "webs" for $50 and up or rent them for about $14.

Poles are optional in snowshoeing, just as they are in hiking. They are nice to help with balance but are not necessary. Warm boots and layered clothing are mandatory.

Snowshoeing can be done anywhere there is sufficient snow. Beaches and golf courses are excellent choices. Groomed trails are another good option.

-- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kickboxing.

Help Me Rhonda Rhonda Beckham is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, as well as a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Dance Studio. She may be reached at (530) 208-6369, www.TahoeTrainer.com and rhonda@tahoetrainer.com.

Places to snowshoe at the South Shore

<b>Adventure Mountain Lake Tahoe</b>
21200 Highway 50, Echo Lakes
www.adventuremountaintahoe.com
(530) 577-4352


<b>Camp Richardson Mountain Sports Center</b>
1900 Jameson Beach Road, South Lake Tahoe
www.camprichardson.com
(530) 542-6584


<b>Heavenly Adventure Peak</b>
1001 Heavenly Village Way, Stateline
www.skiheavenly.com/mountain/adventure_peak/
(775) 586-7000

<b>Hope Valley Outdoor Center</b>
14655 Highway 88, Hope Valley
www.hopevalleyoutdoors.com
(530) 694-2266


<b>Kirkwood Mountain Resort</b>
1501 Kirkwood Meadows Drive, Kirkwood
www.kirkwood.com
(209) 258-6000


<b>Sierra-at-Tahoe</b>
1111 Sierra-at-Tahoe Road, Twin Bridges
www.sierraattahoe.com
(530) 659-7453