Skiing Exercises

If you like winter sports, skiing exercises should come as no surprise pre-season! Tone and strengthen those muscles that you will be using to help prevent injuries that are too common on the slope.



Once you feel comfortable with your level of aerobic fitness, aim to implement some interval work into your sessions. These can be performed on any equipment or running / steppers / bike.
 

EXAMPLE OF INTERVAL SESSION ON EXERCISE BIKE

Level 4 

5 minutes easy

RPM 60

Level 6

2 minutes hard

RPM 80+

Level 4

2 minutes easy

RPM 60

Level 7

90 seconds hard

RPM 80+

Level 4

2 minutes easy

RPM 60

Level 8

1 minute hard

RPM 80+

Level 4

5 minutes easy

RPM 60

 

 

EXAMPLE OF INTERVAL SESSION ON RUNNING MACHINE

10 KPH

5 minutes easy.

15 KPH

200 meters

hard

10 KPH

2 minutes

easy

12 KPH

400 meters

hard

10 KPH

3 minutes

easy

15 KPH

200 meters

hard

10 KPH

5 minutes

easy

 

 

The above examples are only guidelines to illustrate ways in which you can increase the difficulty. The bike sample shows that by increasing the level from 4 to 6 / 7 / 8 you will only need to work for a short period keeping the speed the same in order to raise your heart rate.

The same would work for the running machine, however here we have used distance as the interval guide. The faster you run, the shorter the distance you can cover, likewise placing any upward gradient into your run will make it harder.

Remember to give your body sufficient time to recover, i.e. for our 400 meter run, we have an extra minute to allow the heart rate to recover, as well as doing the run at a slower speed.

Only persons of a reasonable fitness level should perform these types of workouts, if you feel faint or ill in any way, stop immediately.

As mentioned earlier, most accidents occur in the afternoon, this is due to both poor fitness levels in skiers, and the fact that as a recreational sport, most participates avoid both eating and drinking regularly. Maintain your food and fluid intake whilst on the slopes, preferably hot meals or such foods as flapjacks, and warm drinks.

Train well before you go skiing, and you will get more out of your sport.

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