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Fitness- Important ethic in skiing
Skiing is an extremely demanding sport. In order to maximize your enjoyment on the slopes and minimize the risk of injury, it's necessary to get in good shape before you head to the mountains. Skiing fitness can prevent injury and really help us to get the most out of our limited time in the snow.
Cardio fitness:
Any activity that involved activity for a long duration, like 6 hours per day for 6 days, will surely require cardiovascular fitness. Apart from that fact, most skiing is done at high altitude (i.e)oxygen will be more scarce, so having good cardio health and fitness is an absolute necessity for skiing fitness. And if you are having high cardio fitness means, your powers of recovery will be better from each bout of skiing that you do. This means that you will be more ready to ski again after lunch or after your holiday.
Muscular Strength:
Strength is an must for skiers, especially novices. Most of your time will be spent climbing off your bottom and it requires lot of strength to perform basic turns if technique is not yet perfected. Quad strength is absolutely paramount but also the core strength and some upper body strength for using your poles. To develop strength there is no better alternative than to lift heavy weights, close to your maximum with low repetitions – 2 sets of 5 reps is probably ideal. You need to train for strength minimum 2 times per week. You can supplement with other exercises to make your training interesting. You can also find machines that incorporate vibration training into your strength, this technology is very new so might not be available to everyone yet.
Muscular Endurance:
Once you have increased your strength it is then time to develop your muscular endurance as when you are skiing it will be for maybe 6 hours per day so being fatigue resistant is important. Muscular endurance is the ability to lift a sub-maximal force many times. You will be performing turns and stopping repeatedly so this could be the most important part of your programme, to develop muscular endurance ideally you need to lift around 50% of you maximum about 15 times. Keep the exercises the same as your strength training. As a shortcut you can even put the exercises in a circuit and include this as one of your cardio sessions.
Power:
To develop power there seems to be good evidence that this is where vibration platforms can be very useful, it will help with eccentric strength, which is the strength you need to stop your body from collapsing especially when performing turns at speed. When training for power you need to reduce the quantity of sessions you do as it is important your muscles are fresh each time you train.
Balance:
All of us forgets about balance but this is one of the most important elements of a skiing programme. The key to good balance is having a strong internal focus. If you keep focusing on things outside your body then you will fall easily. Keep your attention inside your body and you will find your balance improving very quickly. A good place to focus is on your breathing, just behind your tummy. This is a good thing to remember when you are skiing also.
Flexibility:
Another frequently forgotten element of skiing fitness programme is flexibility. Good flexibility is crucial for proper efficient muscle action, and also to enable you to fall with less risk of injury.
It is a growing requirement of most of the ski and snow resorts that skiers take responsibility and learn to ski safely. This not only means learning correct skiing fitness techniques for your snow activities and paying attention to the correct choice and fitting of ski equipment. This includes knowing your own levels and taking care of your skiing conditioning seriously.
About the Author
Since 2000 Ski Italy and More has been providing Americans and others with quality hosted vacation packages to the Italian Alps. Hundreds have joined us. Many skiers as well as non-skiers have vacationed with us. Some of our travelers have been coming back year after year not only to ski or snowboard but to continue to enjoy the beauty of the Italian Alps and the hospitality of its people.
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