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 to swing for the fast, reflective of the bar in his shoulder when you are not alert and ready to tear? They are the lungs and heart for the strength you need to be triggered long descentfrom the plate you have dreamed of since 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, said the general-cardiovascularFitness 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 position of the foot, keepingBoredom - 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 perhaps life-saving skillsskiing in the trees. "
In order to increase both strength and endurance in the lower body recommends, Roman mix of representative and TV 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 / Los Angeles, contains, in legSchemes, a series 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. And in cycling, especially if youin some mountains to do, 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 heavy and you click a binding one.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 light weights.
Moscarella should workcombo of some of the upper base of pull-up exercises 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 you just keep a few inches above the ground for a few seconds, then press the up position departure and stay there, and triceps push-upwith your elbows tucked into your sides. "
And Roman says: "No air conditioning ski program full year without proprioception for balance. Many of the strengthening exercises of the body inferior to help improve balance. Exercise can use this effect to increase by a factor of instability to an existing one, like a Crouching on a carpet of foam. various products such as tables oscillation can also be included. "
AJ Mihrzad, CEO of Bright LionFitness 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 that the product is not only what you like with the body,but also what you feed it. 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. Why have a silver medal and second in the overall standings of the Women's Elite Division of the UP National Telemark Championships, and has good, you and I do not. She is also a competitive swimmer, tennisThe players and hunters.
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. Stretching muscles train keeps building, while all other muscles to pull, if you ski (or run or drive). Each It 's great for your balance and strength, and reducing the impact of a central body of many of the other exercises. But in general, greaterThe flexibility results in damage limitation. "
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 the program each year. Clear ideas before a day of skiing a lot better with your performance and reduces the risk of injury. Recommended Practice slow breathing exercises, relax the body and increase the sense of awareness. TakeMinutes to visualize yourself skiing happened just before the 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. Adjust your goggles and helmet. And bon ski!
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