Stay in shape for the slopes
With travel costs falling enough to put previously exclusive holidays such
as ski weekends within reach of more people, there has never been a better
time to plan a trip to the slopes. However, if you want to make the best of
your time, it is a good idea to get in shape beforehand. By doing a regular
workout in the months before your trip, you can significantly enhance your
skiing experience. Here is a simple, 45 minute regime to get you started. The
only equipment you will need is a pair of trainers and some loose fitting sportswear.
You should begin your routine with a slow warm up jog, including arm circles,
high knees, backwards running, skipping and side shuffle steps. This should
take around five minutes, and will warm up the shoulder girdle, pelvis, and
hips. Next you should do some continuous running for around 18 minutes, keeping
your heart rate at around 70% of your maximum. You can calculate your maximum
heart rate by subtracting your age from 220, so if you are 35 years old, you
should keep your heart rate around the 130 mark.
Next, you need to do alternating sets of mini squats and stride lunges . In
order to do a mini squat, you have to keep your back arched and keep your knees
in line with your toes as you bend them. Begin slowly with two sets of 15 repetitions.
Over the course of your sessions, gradually increase the speed of your drop
and progress from using both legs to one at a time. For the stride lunge, you
need to keep your back straight and head up, stand with one foot in front of
the other, and take your rear knee down towards the ground. Again, start slowly
with two sets of fifteen repetitions, keeping the angle to within 45 degrees,
and increase your speed slowly over the course of your regime.
After the squats and lunges, you need to jog again for ten minutes, and then
start walking to cool down. Then, you need to do a few more static exercises
to stretch your muscles and improve strength. These should include reverse
crunches and sit downs, calf raises, some reverse crunches or sit downs, calf
raises, push ups, and hip bridges.
Now the forty five minutes are up and the workout is finished. Head for the
showers and still have time for a quick lunch or to make dinner. Add some variety
by changing the agility exercises you do at the beginning, changing the cardio
(aerobic) component from cycle to stairclimb or elliptical trainer or by changing
the general body exercises.
Be sure to vary this regime as time goes on by alternating the static exercises,
cycling instead of jogging, and changing your routes so that you don't get
too bored of it. If you keep this routine up for a month or two, you will really
feel the benefits the next time you go skiing.
Visit Alpine Elements for more information on ski
weekends .
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