When God gives you lemons!

If you use good form, shoveling snow can be a metabolically challenging and rewarding workout! I just spent the last 20 minutes removing piles of snow around 7 cars on my street. Not only did I break a pretty heavy sweat underneath my jacket, but I saved 6 of my neighbors the hassle of having to move the hundreds of pounds of wet slush that would be delaying their morning commute. Think of it as good karma that will come back to you when you least expect it.

Here are the keys to making your snowy workout safe and effective:

1. Buy a good snow shovel: I spent $30 to get a lightweight snow shovel that is still sturdy enough to move the heavy wet street slush. Make sure the shovel you get is designed for both pushing and scooping snow (this will allow you incorporate both your pushing and pulling muscles during the workout)
2. Warm-up: Of coarse you probably won't be performing a dynamic functional matrix before you start moving snow, but it is still important that you work your intensity up to the heavy loads you may encounter. I always start with the easiest sections such as sidewalks, stair and the steps. By the time I've finished those sections, my core and legs are activated and prepared for the chunky street mess!
3. Vary your style: As I mentioned before, you should use a shovel that allows you to both push and lift the snow. These two movements utilize different muscle groups. Pushing snow will require your triceps, pectorals, calves, glutes and hamstrings. Lifting the snow will use more biceps, shoulders, core and quadriceps. When I work on a section I will try to alternate between 10 pushes and 10 lifts. Also vary your grip so that you are pushing and lifting with your non-dominant side as often as your dominant side.
   
4. Be core conscious: It is crucial that you have a tight core any time you attempt to lift the snow. Since this is a workout, every repetition should be focused and performed with sound lifting technique. When lifting the snow, do as much work with your legs as possible. Try to maintain a flat back and solid footing. If you are not yet a well conditioned lifter, you should avoid explosive movements such as rotating and tossing a full shovel of snow. When throwing snow, use 1/4 and 1/2 shovels full and keep some distance between your hands to provide more leverage for lifting.
   
5. Monitor your exertion level: Since most of us won't be using a heart rate monitor during this workout, it is important to know your limit. The cold weather causes your body to naturally constrict the blood supply putting greater stress on the heart. So keep the intensity a few notches below "full steam ahead"!

I would not recommend shoveling for more than 15 minutes at a time. Like any repetitive movement, you run the risk of overuse injury. Depending on your equipment, the amount of snow, and your skill/strength you can easily clear 4-5 parking spaces in that amount of time. Imagine if everyone on your street pitched in?!?! We wouldn't need plows and we wouldn't be fat!