Skiing is a very demanding sport which utilizes nearly every muscle in the body. However, there are some muscles which are heavily used as you make your way down the mountain. Choosing the right ski workout is vital to enjoying a season full of great skiing. Doing ski workout which focuses on your muscles will significantly improve your degree of control, form, power and safety on the slope.
Skiing relies heavily on core strength and balance, which improves your posture, reduce your risk and enhance your performance. Your core workouts involve obligues, abdominals, hips and lower back which you can strengthen with targeted strength workouts. In addition to strengthening your core muscles, it is important to perform specific balance workouts. These workouts can rage from simple beginner ski workout such as balancing on one foot to advance moves using BOSU ball, stability ball or balance board. Workout your core muscles 3-4 times per week and trying at least one balancing exercise per session.
Flexibility is one of the most significant components of ski workout program. Proper stretching helps increases the rage of skiers’ motion, reduce muscle tension and protect the joints that are used quite often in skiing. The most important muscles to stretch regularly include quads, hamstring, calves, IT band, hips, lower back and piriformis as well as chest, upper back and shoulder. Stretch at least 4-5 times a week.
Besides using your core, skiing rely heavily on strong joints and muscles, especially in lower body. The body mechanics of skiing involve the use of hip and knee joints repetitively. Therefore, the muscles surrounding these joints need to be strong and have endurance. Skiing need upper body strength in the shoulder, triceps and back because skiers use of ski poles. Use lighter to medium weights for resistance and higher repetition numbers. Pick weights that are challenging enough to fatigue your muscles within 15-20 reps. Workout these specific muscle 2-3 times a week.
Do not forget to train your lungs and heart. Cardiovascular workout helps build the endurance at higher altitudes. There are a lot of fun activities that can help build cardiovascular endurance like swimming, running, aerobics, jumping rope, climbing stairs, playing soccer, cycling and many more. Do cardio 5-4 times a week for 30-60 minute per session.