|Here are some tips and guidelines for fitness preparation and training for the ski season.|
For many of us, the ski season usually begins during late November through early December. But, will your body be ready for the demands that it must endure for you to safely get down the mountain?
Safe skiing is the best skiing. Statistically ski injuries occur in the afternoon (time of day is a 0.45/1.00 risk factor - ref). Age is an even higher risk factor (0.98/1.00 - ref), showing the vulnerability of a weaker body. Many of these injuries happen as a result of pushing the body further than it is safely capable of going. Fatigue, inflexibility, lack of strength and balance, combined with high altitude and cold weather can lead to accidents and injury.
Prior and leading up to the ski season one should take time to include a regular "preseason" workouts to harness the ability to successfully get your body into proper physical condition for the type of skiing you plan to do. Pre-ski season exercising should begin 12 weeks to a minimum of 8 weeks prior to skiing. Exercising should not be overlooked and will benefit both recreational and competitive skiers. When preparing physically for the ski season, it is important to focus on "ski-specific" exercising.
If you are not sure of your body's physical condition, it would be in your best interest to consult with your physician before attempting any exercises.
When exercising always remember to breathe deeply.
or place the left leg on a raised object, lean forward and articulate the right leg forward while keeping the foot firmly planted on the ground.
If the calf stretches are performed before going to bed after a hard core day on the bumps, it will help you maintain the ability to walk the next day.
Lack of endurance is a result of one or a combination of many factors such as low daily cardiovascular activity, lack of sleep, improper diet, substance abuse and smoking.
Preseason training for endurance should include reducing or eliminating controlled substances, alcohol and cigarette intake. It should also include eating a balanced diet on a regular basis as well as a consistent and adequate sleeping regiment.
Possible routines to consider three to four times per week are as follows
San Francisco CA: Stairs at the end of Lyon Street (corner of Lyon and Green)
Mill Valley CA: DIPSEA Stairs (trail from the valley/dip to the Pacific/sea)
Part I: Entrance at the corner of Cascade and Molino
Part III and it keeps going to part IV, V, ...
Skiing requires strength from many muscle groups of the body such as the legs, including the front thighs (quads), back thighs (hamstrings), inner and outer hips, buttocks, knees, ankles, feet, and abdominal, as well as the back and arms.
Strength is vital to downhill skiing, as it is an activity which entails all the major muscle groups working together. Keep these facts in mind when working out. The back works with the abdominal, the feet work with the ankles, the knees work with the thighs, and so forth.
Lower and upper weight training is beneficial for superior results and essential for a strong skier. The most common ski injuries are related to the joints and the best way to protect the joints is by building muscle around the joints. However, it is important to remember that muscles can stretch and tear so, therefore, muscle building is of strong importance.
For a gym workout, consult with the staff and let them know that your interested in "ski-specific" exercising. Remember to start with lower weights and build up.
Suggested Weight Training Exercises For The Lower Body:
Essential Strength Building Exercises:
or jump over a higher object to build more strength
Santa Monica CA Stairs (at the end of fourth street)
Balance and stability are crucial for all levels of skiing. Without balance, you will pay a price with sore over-worked muscles and aching joints. By targeting your abdominal, lower back, legs and hips, you will not only gain stability, but will build strength and endurance at the same time.
Jumping rope is a great way to gain balance. Also, strength jumping from one leg to another as well as with both legs at the same time will maximize the benefit of your jump roping routine as a means to achieve balance.
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