The easiest way to stay in shape is to be physically active year-round. Skiing, however, uses different muscle groups than other sports. To enjoy the ski season you’ll need to prepare those muscles before hitting the slopes. Preparation training will let you start the season without putting too much stress on your body.
Before strapping on the skis you need to develop flexibility, strength and aerobic ability. You will need flexibility to restore your balance, recover from near falls, and minimize the risk of injury. Strength will let you take your skiing ability to a new level. The increased lung capacity will allow you to keep on going run after run and recover more easily.
You can develop all three as you prepare for the ski season. Use any exercise routine you’re comfortable with — jogging, bicycling, or in-line skating – to get your heart pounding and increase your lung capacity. Light stretching should be done before any workout, including skiing, to warm up the muscles.
Besides being generally fit, you can work on the specific muscle groups important in skiing. To ski better you need to have strong quadriceps, hamstrings, and gluteal muscles. Exercise your obliques and the abdomen as they actively participate in skiing motion.
To develop these muscles you can use workout machines available in most gyms. Work on each muscle group individually and build up their strength gradually. Some gyms may have special ski workout programs and offer advice about how to effectively use the machines.
Find out if any of the gyms in your area offer these programs. Dumbbells are excellent to build up the strength of your arms and upper body – use them properly and give yourself the necessary resting time between sets.
There are several exercises that you can use to increase flexibility. The hip area is the most important for skiing – it’s responsible for adjusting your upper body and maintaining balance. To increase flexibility in your hips and legs you can do gentle callisthenics to stretch and strengthen the muscles groups in these areas.
All these exercises not only will help you get ready for skiing, but they are also great for general physical condition. There are some other more specialized movements that you can do to improve your skiing ability.
Squat positions are important for high-speed runs. To increase your squatting strength get into a squat position and walk sideways while placing most of your weight on the inside of your legs. This approximates the muscle movements made while skiing and builds up strength.
To improve your ski position and develop your sense of balance do the following exercise:
- place your weight on one leg with the other slightly bent;
- hold this position for 10 seconds and then bend your supporting leg a little more;
- hold this position for a short period again and then drop even further;
- repeat with the other leg.
Remember that exercise should be a regular part of your routine year-round. There are lots of benefits to staying in shape – you’ll be ready to hit the slopes with shorter preparation time, you will minimize injuries, and you will feel great.
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