Now, in autumn, even if it's a hot autumn is at least conceivable that weak in a few months you will be back on the slopes. But while your mind can imagine, your body can? If your back, thigh, knee and Achilles ready to pull the first Mogul? If your heart and arms ready for the fast wave, shooting reflective of the cane is ready outlet in the shoulder and when you are not alert? They are the lungs and heart for the strength you need to be primed for a longDescent from the container you've dreamed of since last February?
If so, hallelujah. Keep up the good work. If not, fear not. You still have time - and Body Sense asked a group of experts on how to best use the time to. The details vary but the consensus was overwhelming - combine endurance, strength (particularly core skills), balance and stretching exercises.
Benjamin Roman, head of clinical services at Columbia Eastside Sports Therapy in New York City, says Generalcardiovascular fitness, with resistance and adaptation to help the cold and altitude. Running, cycling or aerobics three times a week for at least 20 or 30 minutes per session should do it.
Rachel Moscarella, snow safety director and a veteran of 20 years of ski patrol at Taos Ski Valley, stressed the merits of out of this gym.
"Run up the steep, rocky, uneven terrain," he says. "The rugged terrain makes you take care, body movements and positioning of the footand not pay the boredom - always a threat to any training regimen. The thighs get a solid workout on the climbs during the foot and ankle strength is increased to cover the rough surface.
"Mountain biking is a nice addition to race, because there is a concentrated and intensive training in the Quad A windfall occurs during downhill mountain biking on narrow trails with trees forces the focus on the gaps between obstacles -. . a necessary and perhapsAbility to save lives to ski the trees. "
In order to increase both strength and endurance in the lower body recommended that the mixing of Roman and TV rep combinations of squats, lunges, step up and step down, and plyometrics that mimic the movements of skiing. Increase the fall to reduce the volume susceptible to injury at the end of the day on the slopes, when fatigue has set in, he says.
Sandy Shafer, Advantage Master Trainer at the Sports Club / LA,include in his leg regimes of a number of squats, lunges pins, and jump (sometimes with both legs, sometimes alternating between the two and hop-scotch style).
Jason Nielson, an orthopedic surgeon in Las Vegas, emphasizes the importance of training the thigh. Coscia, he says, "take the weight of the log must be placed in a descent." September Quad, squats, wall squats and curls should enlargement of meat and potatoes of your fitness regime from now until the lift line, he says. ECycling, especially if you can get on some mountains it is doubly useful, always with the quad, but also to build your endurance.
Polarity and for protection against injuries from falls, beats the Roman strength training, including push-ups, pull-ups and triceps extensions.
"Skiing is the sport to a full body and the soil conditions become extreme," says Moscarella of Taos. "Think crust carrier or thigh deep powder and you only have seriousseen by a bond. To create the basic skills and upper body strength, this pull-up. Grasp the bar with your palms facing up - allowing the full commitment of the forearms, arms, shoulders, back and abdominal muscles as well. If you do not cancel, the full body weight at first, be a help for a push. "
The core crunches, big, Romano says, but do not forget the rotation speed of the basic exercises, the resistance using a medicine ball, elastic bands or lightWeights.
Moscarella should work some of these core combo upper pull-up exercise in between sets. "Do 20 push-ups. Girl Push-ups with knees on the floor are OK to start order, but trying to build, to do all the regulation push-ups," she advises. "Not all the different types, like diamond push-ups, push-ups with your feet on a bench with a hand ahead of the other tables, where just keep a few inches above the ground for a few seconds, then press the up position Departureand stay there, hide and triceps push-ups with your elbows into your sides. "
And Roman says, "no skiing program for air conditioning full year without proprioception for balance. Many of exercises to strengthen the lower body compared to help improve balance. Reinforcing this effect can be expressed by an element of instability to an existing one, how can a piece of foam on a mat. various products such as tables and swingcaptured. "
AJ Mihrzad, CEO of Bright Lion Fitness in Fresh Meadows, New York, calls the abdominals, hip flexors, lower back, buttocks and focus. A / stability exercise ball is ideal for this, he says. Then use instead of a chair when you sit down for a long time in the office or watching TV. (Does not always work to break a sweat.)
Lorin Paley, a 15-year alpine and telemark race sprint training with the Steamboat Winter Sports Club in Colorado, reminds us thatThe preparation is not just what you like with your body, but also to that feed. Concentrate on protein, iron and calcium, with meat, beans and leafy green vegetables, legumes, says Paley. In preparation for a rapid recovery, taking Nordic Natural fish oil supplements and go for a walk to clear lactic acid.
Why would I want advice from a 15-year-old? He asks. Since she has a silver medal and second in the overall standings of the Women's Elite Division of the UP National Telemark Championship and, well, youand I do not know. She is also a competitive swimmer, tennis player and hunter.
With all that stuff muscular, do not forget to stay flexible, says Paley, stretch muscles with stretching and foam rollers.
Moscarella said skiers should take a yoga class a week. Extensor muscles are training the building, while the other remains to pull muscles when you ski (or run or drive). Each It 's great for your balance and core strength and has less impact on the body as a wholemore training. But most of all cables, more flexibility, fewer injuries. "
Finally, if the body is developed, do not neglect your mind.
"Laser-like mental focus or off the field is important," says Mihrzad. "Motivation plays an important role to remain stubbornly in any exercise program. Clear ideas before a day of skiing with a clear increase performance and reduce the risk of injury. I recommend practicing slow breathing exercises to relax theBody and increase the sense of awareness. Take a few minutes to display correctly in the first ski tip upside down. Meditation is a great way to eliminate the unnecessary thoughts and mind your step down the mountain. "
"View to make the perfect round," says Paley. "'Do you feel the curve."
Now the experts have done their part. Now it's up to you. Pull the boots. Strap on the bars. Adjusting his glasses andHelmet. And bon ski!
No comments:
Post a Comment