Ski Season, Part II.
Strength training specific for skiing involves the hip abductors, quadriceps and hamstrings. Weight training with free weights or exercise machines which emphasize these muscles groups can be equally beneficial. Additionally, for the quadriceps, perform a wall squat. Place your back firmly against the wall with your feet two feet in front of you. Slide down until your thighs are parallel with the floor. Hold this position until you feel the burn. Try to increase the length of time in this position with each session. For the hip abductors, lie on your side and curl your lower leg up, keep your upper leg straight and lift your upper leg two-three feet off the floor,. Start with three sets of 10 and increase the number of sets as this becomes easier. A two-pound weight can be attached to your ankle for added difficulty.
Endurance training is also important. If you ski out West you will probably be in elevation greater than 8,000 feet above sea level. This puts incredible demands on your cardiovascular system. To build endurance, participate in some aerobic activity. These can include walking, jogging, biking, aerobics and swimming. To get at aerobic benefit the activity you choose must increase your heart rate to 60 – 70 percent of your maximum heart rate to be sustained for at least 30 minutes. To compute this use the following formula: 220 – age x 65 percent = target heart rate. This should be repeated at least three times a week. It is important to start off slow and increase the length and intensity of your work out as you get closer to your vacation.
If you have any questions about your fitness levels, call one of our professional staff today…Stay tuned for Part III later this week!