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Training Exercises


Training Exercises

In order to be a good skier, be able to tackle different types of terrain, have fun in the slopes for a longer period of time, and perhaps become a professional skier, it is necessary to have an effective and ski-specific training program which will help you to get the body in healthy and fit condition that can meet the challenges of Skiing and better your resistance.

Skiing is one of the most exciting and fun activities, but at the same time is a physically -demand activity and it requires a wide range of body movements and great physical resistance.

For this reason, you will understand, there are several factors that you should take into account like: flexibility, strength, endurance, and cardiovascular fitness. All these should be worked so you can ski all the time that you want without worrying about a muscle strain and other injuries.

If you like winter sports and especially skiing, you should certainly prepare your body for the season. Good tone and tighten those muscles that must have prepared not to make damage. To tone your muscles before the winter season, you should start your training 8 weeks before. The key areas to look at are, muscular strength and endurance, especially in the muscles in the legs. Flexibility, having a good range of movement in your joints will enable your body to adjust to any sudden changes in your direction and also help prevent injury when you fall. Aerobic training will enable you to ski longer, as fatigue results in poor concentration ending in injury from crashing. You can calculate your Body Mass Index at BMI calculator, because having a good BMI, which will make you more prepared and more stamina for the season.

Requirements according to type of Ski

In order to optimize the training we've divided ski into two categories:

The first category involves downhill skiing and snowboarding, and traditionally involves going up on ski lifts or via helicopter (known as heli-skiing). If you want to practice any of these sports, you should improve your cardiovascular conditioning, level of skill and experience, and a high degree of leg strength and muscular endurance.

The second category is composed by back-country travel, and includes cross-country, rondonee, telemark and alpine skiing, as well as snowshoeing. Generally, skiers, who prefer alpine and have chosen back-country to travel will carry their boards or ski up using skins for the ascent, and then enjoy the log run down; these skiers need to have high level of cardiovascular conditioning, training in and awareness of avalanche safety, and moderate full body muscular endurance.

Cross Country, Telemark Skiing, and Snowshoeing
Downhill Skiing, Snowboarding
Recommended Exercises
 Cross Country, Telemark Skiing, and Snowshoeing
These sports demand strength endurance of muscles, torso and legs.
 Downhill Skiing, Snowboarding
These sports demand flexibility in calves and core to complete quick transitions on skis.
 Recommended Exercises
These exercises improve the cardiovascular condition that is necessary for those who practice skiing.