Personal Trainer Denver CO
Ski Conditioning IV
Aerobic capacity is very important to skiers so they have the endurance to ski/snowboard for more than one or two runs, maximizing their enjoyment of skiing experience. As stated before, When you’re training for a specific sport or activity, you want your training to mimic that activity as closely as possible.
In-line skating uses many of these muscles and movements. You could also simulate these movements by running or walking up and down a hill. Lean into the hill on the way up and going down by walking backward with your buttocks sticking out.
More choices for cardiorespiratory conditioning include: bicycling, stair climbing, elliptical trainer, step/low-impact aerobics, slide board training, running a hilly course, rollerblading and rowing. Basketball, squash and racquetball are good off-season sports because their lateral/cutting action will train your muscles for the side-to-side agility involved in skiing.
Cardiovascular exercise should be done 3-4 times per week for at least 30 minutes at a vigorous pace. If you haven’t been working out, begin with a moderate pace for 10-15 minutes and add 1 or 2 minutes each week. After youâ€™ve built up to a 30-minute workout, gradually increase the intensity of your exercise. Target heart rate is one way of monitoring your exercise intensity. Try to stay within 75-85% of your maximum heart rate (220 â€“ age). If you are just starting out, shoot for 65-75% MHR and gradually work your way up. If you are in great shape, you can safely go up to 90% MHR. Warm-up and cool down at an easy pace for about 5-10 minutes at the beginning and end of your workout.
To improve your cardiorespiratory fitness, try one, or preferably a combination, of the following activities on three nonconsecutive days per week.