- Proper training before the ski season
- What to pay attention to during training?
- Pre-skiing exercises
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The ski season is in full swing, and spending winter holidays on the slopes is becoming more and more fashionable every year. As with every trip, also in the mountains, you need to prepare properly. It is not enough to book a place in a holiday center or buy professional equipment. Training before going skiing is essential.
Skiingis a lot of effort for the body. During an hour's activity on the slope, we burn up to 700 kcal. Therefore, you should prepare yourself properly for theski season .Trainingshould start at least six weeks before the planned vacation. Professional help for skiers is available from fitness trainers or physiotherapists, whose advice is worth using to prepare well forwinter holidays on the slope .
Proper training before the ski season
Our safety on the slope depends on fitness and physical endurance. Bad condition may spoil our trip, because after the first day of activity we will not be able to get out of bed due to soreness or - even worse - we will contract an injury. Therefore, several weeks of preparation are necessary. First, let's devote 45 minutes of exercise to three days a week.
- We will notice the effects after a month - says Norbert Ptak, personal trainer from Star Fitness. - We will increase muscle mass, improve the flexibility of the ligaments and the body's efficiency, and this will translate into our endurance on the slope. Exercises should begin with a short warm-up, stretching and preparing the body for physical exertion. Then we will reduce the risk of stretching the muscles of the dream or tearing the tendons. Then move on to strength and balance exercises. - We should not focus on exercising selected muscle groups, in the initial phase general development training is enough - adds the expert.
What to pay attention to during training?
When preparing for the season, you need to strengthen the muscles that will work the most during your vacation: calves, thighs and postural muscles: buttocks, back, abdomen and shoulders. They are the ones that stabilize the torso while driving.
When controlling the legs on a slope, the thigh muscles (quadriceps muscle, and mainly its part - the rectus muscle) work the most, which keep the body in the right position and protect the kneesagainst injuries.
Twisting and turning will be facilitated by the strength of the back muscles and oblique abdominals. Stability, on the other hand, will be improved by the lateral abdominal muscles. - We cannot forget about exercising the reactivity of muscles, i.e. their quick reaction to stimuli - emphasizes Norbert Ptak from Star Fitness. - Then, when driving on changing ground, for example on a mogul, they will respond with the appropriate voltage, which will reduce the likelihood of a fall.
Pre-skiing exercises
The best preparation for a trip to a ski lift is daily jogging and gymnastics, but not all skiing enthusiasts like jogging in winter. To lead a sporty lifestyle, we can invest in a Spinning® bike or a treadmill. Then, even while watching TV, we can keep in shape. Aerobic exercise such as running, swimming, cycling and even jumping rope improves the body's condition and endurance, as well as dexterity and strength.
To prepare the right muscle groups, we should perform simple exercises that we know well: squats, "bike", "scissors", "high chair" or stepping on toes. Another recommended exercise is crunches and the so-called spines, which we make by lifting the torso with the legs lying on the stomach. It is also worth strengthening the muscles stabilizing the spine when bending to the sides.
To make the training more effective, let's use exercise equipment such as weights or an aerobic step. However, let's not overdo the dumbbell weight, as this increase in the number of repetitions brings greater effects desirable when skiing. To improve motor coordination, let's balance on an unstable surface, e.g. a fitness ball.
- Remember that you need to relax your tense muscles after the exercises, so let's finish them with gentle stretching - the expert emphasizes. It is important to train regularly and get your body used to the effort. Let's also use the hours devoted to everyday activities, for example, "argue" with the elevator, get off one stop earlier and cover the rest of the route on foot. We can also, standing in a line, shift the weight of the body from the heels to the toes, flex the abdominal muscles while driving a car or make a "bike" while watching TV. By following these few simple rules, we will effectively prepare for the ski season, and then the trip will definitely be a successful one.
This will be useful to youThe Power Wheel training wheel is a non-standard exercise device that shapes almost the entire body, thanks to which you can effectively prepare for the ski season. The additional fixings enable the development of multiple muscle groups and visible effects as it can be used with both arms and legs.
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