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Ski fitness

Ski fitness

As skiing is considered as one of the most fun and demanding sport, it requires a good physical fitness. That is why skiers need to get in shape that demands a lot of commitment and discipline; because skiing submits the body to repeated stresses and involves strenuous exertion at high altitudes. According resistance, people can ski better and longer each day and the risk of injury will be lower so they can enjoy more their holiday.

In order to accomplish this, ski fitness includes programs to enhance muscles and other necessary body parts, these programs must be started weeks or even months before hitting the slopes, this way you can enjoy a great winter for having a lot of fun, safe and healthy winter of skiing.

Keep in mind, general fitness have a marked effect on the enjoyment of skiing, for that reason it is necessary to know the right exercises and working out for skiing. Ski fitness covers types of training, muscles groups and even specific sport workouts. It has the purpose to increase stamina and strength to keep skiers on the slopes for longer, and ensure skiing injuries like knees or stomach are kept to an absolute minimum.

Pre-Season Training

A pre-season training of exercises for ski fitness is combined with ski-specific strength training in which skiers replicate the movements made when skiing, and incorporate elements of balance and coordination. So it is necessary cover the following areas:
  • Endurance - to ski longer runs without breaks.
  • Strength - so you tire less easily.
  • Balance - to enhance your technique.
The effort you make before skiing will be repaid when you hit the slopes, so you will ski for longer, feel less tired and enjoy your skiing more. So keep in mind the right exercises and conditioning your body for exercise that will ensure you success on the slopes.

Ski Fitness Programs

There are many types of fitness programs for skiing to help people to raise their level of expertise. Below a description of these programs:

    Beginners programs

    This ski fitness program is designed to help strengthen main muscles used in skiing. This includes the front and back of legs, abs and core strength, back and even arms. Throughout program is focusing on balance, core strength and stability.

    Intermediate programs

    This ski fitness program includes a set of exercises to provide body with the right balance of muscle strength, core stability and flexibility. Take into account, there are specific exercises for each sport.

    Advanced programs

    This ski fitness program is designed to give experimented skiers more fitness and strength to cope with a more rigorous on-piste session. Besides, targeted exercises for muscle groups and technical skiing sessions.

Exercises after the ski

Because of muscles have hard work during skiing; you need the stretching after skiing to prevent injuries, sprains, tendinitis and pain. Besides, it will help you recover from the strenuous day of ski.

It is recommended you do gentle stretching exercise during at least 10 minutes to avoid muscle cooling making them relax. You must stretch every part of your body such as arms, legs, shoulders and back after skiing. Simply take the ski pole to make slight movements forward and back, the side, up and down the stick pole.

You can also do the following stretching exercises: sit down and put the legs extended in front, take the ski pole and put it near your soles, and stretch your arms to touch the ends of the ski pole. This will also stretch your back while you return to the starting position. 10 repetitions are recommended.

As before skiing, you should do a massage on your body after practice this sport, especially in shoulders and legs, it is advisable that you have adequate ski equipment, or visit any nearby health center where this service is offered.

Losing body fat

You can't target a specific body part for weight loss so if you want to get rid of your belly or get thinner arms you will need to reduce your overall body fat %. Problem areas simply go last, you just need to be patient and continue training. Select workouts for "cardio / high burn" or "HIIT" to get workouts more suitable for weight loss, slimming down and toning up.

Women skiers

If you want to get a good speed on the ski sport, you must have endurance and muscular strength. You must have flexibility and low percentage of body fat. Besides, if you are under pressure, and you want to keep your energy up, it is important to improve your cardio respiratory endurance, so you must have an aerobic activity for around twenty minutes, three or more times per week. For skiing comfortably women need to have at least 15% body fat and many hours of practice on the slopes.

Men skiers

If you are a man, the minimum body fat you should to have is an 10 percentage body fat to practice ski in perfect conditions.Regardless of your event, you will always need a great deal of eccentric (negative) strength to absorb force upon landing. Competitive Skiing In addition, like all sports where success depends on relative strength (amount of strength per body weight), a skier should have a low body fat percentage. Your relative strength will be improved by adding muscle mass and decreasing body fat. Therefore, you will have more strength relative to your body mass. Less body fat will mean less mass you will be forced to control during a ski run.

General Conditioning
Ski-specific Training
 General Conditioning
It includes basic requirements before skiing such as skiing-flexibility, strength training and cardiovascular endurance.
 Ski-specific Training
It includes exercises in specifics parts or the body such as legs and knees to keep firm the heft of time possible.
Upper and Lower Core Training
Tips for Ski Fitness
 Upper and Lower Core Training
It improve stability of hips, trunk and shoulders through exercises to give more dynamic strength in all direction of motion.
 Tips for ski fitness
These are activities with the purpose to improve the ski fitness such as roller blades, exercises to improve stamina.