skibum
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Joined: 17 Jul 2006
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 Posted: Tue Oct 24, 2006 6:02 pm Post subject: 10-24-06 Winterizing the ski muscles |
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Winterizing the ski muscles
By EUGENIE JONES
Snowboard and ski seasons are quickly approaching, and so are scores of sore muscles and anguished gasps for air.
But if you start now, you can train your muscles and lungs and have an easier, more enjoyable season.
"People could enjoy their snow vacations much more if they would spend a little time preparing their bodies for the demands of skiing," says Tommi Paavola, a certified strength and conditioning coach at Discover Movement in Congers, N.Y., which specializes in outdoor training.
Noting that Americans spent about $10 billion on ski vacations last season, Paavola figures that an injury- and stress-free experience should be enough of a motivator to get into shape beforehand. His free "Sharpen Your Edges" e-book at trainforskivacation.com outlines a program for winterizing ski muscles. He also offers online training through the site.
Pre-slope conditioning programs generally work toward greater cardiovascular endurance, muscular strength and flexibility to transform you from a back-of-the-pack weakling to a formidable, confident presence on the slopes.
Begin building cardio endurance with interval running, alternating short running sprints with slower-paced jogging recovery periods. Sprint hard for one minute and jog slowly for three -- over and over for 30 to 40 minutes. This form of interval training once a week will greatly improve your lung capacity and endurance.
Indoor cycling is another good cardio endurance activity. Find a challenging spinning class and start pumping. You'll build cardio, and as a bonus cycling is an activity that will develop your leg strength as well.
In addition to interval training and cycling for leg strength, take your pick and work toward doing some form of cardio conditioning three to six times a week for 24 to 60 minutes.
Skiing -- taking turns, reacting to terrain, pole planting and the like -- requires dynamic and static muscular strength.
Football is a great way to build your dynamic, in-motion strength, but if contact sports are not your thing, you can still train like a football player.
Football drills such as lateral running (alternating a cross-one-leg in front of and then behind the other leg while running sideways), stadium stair running, uphill walking or up-hill running will help develop your strength in motion. Full-court basketball and roller-skating are also good for building dynamic muscular endurance.
As for your static, stationary strength, weight training two to four times a week on non-consecutive days will cover all your bases.
Squats, leg extensions, leg curls and standing barbell toe raises will develop your lower body strength. Chest presses, inclined dumbbell presses, lat pull-downs, upright rows, overhead presses, bicep curls and tricep presses will develop your upper body strength.
Don't neglect to throw in some ab and back work -- exercises such as bicycle riding or back extensions -- to help develop your core strength.
Flexibility work such as stretching or yoga will add muscular balance and will make you more agile and quick as you maneuver the slopes. Do some form of flexibility work each time you exercise, and an added benefit will be that it helps relax your mind and body.
Each of these pre-slope elements of training will make this season easier and more fun. Best of all, you'll find yourself spending more time on the slopes and less time inside rubbing down tired, achy muscles. |
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davidM
Joined: 15 Sep 2006
Posts: 20
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| Posted: Wed Oct 25, 2006 2:03 pm Post subject: |
#2 |
Ive been busting my ass on the stairmaster every night. I over did it the first night, and could barely walk the next day. But feeling a lot better now. Im up to 30 minutes on high resistence. Man, what a workout! When I can do an hour straight, no mountain will be able to stop me this season!!!!!!!!  |
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