Just as it is important to take care of your gear, skis, bindings, etc., it is also fundamental to take care of yourself.
Conversely, it can be said that we can make the best use of our equipment only when our bodies are properly trained. This is not only true for professional athletes, but also for recreational skiers, who may not be able to enjoy the slopes on the weekend without proper physical preparation.
What should I do while I’m stuck at home?
You might think you can’t do anything when you can’t load your car with skis and head to the mountains.
But the truth is, there’s a lot you can do.
Thinking about what you can do now will affect your future. Even at home, you can think about your next ski trip or how to stay fit.
And if there’s still snow in late spring, you still have the option of skiing in the summer at some select resorts.
You can also train at home with a few tricks like a chair, two water bottles, and a backpack full of books.
But first let’s understand what skiing is.
Skiing is a complex sport. There are many different elements to technical movement, making it one of the most difficult sports to practice and bring to a high level.
No two turns or slopes are the same, and every slope is different. Even a one-second time is influenced by many factors.
Skiing can only be practiced for a few months a year, so it’s not easy for the brain to memorize the sequence of motions associated with skiing.
Are you a professional athlete or an amateur skier?
The model as a sport defines skiing primarily as a short-term anaerobic sport. This is the case in the racing environment of professional athletes who put maximum effort into every turn and burn everything for about a minute and a half.
However, amateur skiers have a slightly different activity. The exercises are moderate in intensity, last 3-5 minutes, barely exceed the lactate threshold, and don’t raise your heart rate too much, so you can relax and enjoy skiing longer.
Therefore, for amateur skiers, it can be defined as an aerobic sport rather than a hybrid exercise that requires various skills along with abilities such as balance and agility.
You may want to try one of the following methods first.
You can also do moderate intensity and long sessions at home on a stationary bike or treadmill.
If this is difficult, it is recommended that you do continuous exercise for about 20 minutes, or circuit exercise where you exercise for 1 minute and then rest for 30 seconds, for about 25 minutes at medium to low intensity.
Burpees, spot jogging, high knees, jumping jacks, jumping squats, and rope skipping.
You can also train at very high intensities in short circuit training sessions. For example, the Tabata circuit is perfect.
It consists of 4 minutes of exercise at maximum intensity divided into 8 rounds of 20 seconds, separated by 10 second recovery sessions.
increase muscle strength
Isometric training is also a good option if you don’t have special training equipment on hand. Training is about working out in very slow movements for a set period of time. It is fundamental not to focus only on leg strength, and it is necessary to consider the balance of the entire body.
Get in shape with timed workouts like isometric training, like holding a squat position for 30 seconds, or lowering a push-up for about 4 seconds.
Squats, air chairs, deadlifts, and hip bridges are good exercises for your lower body, while planks are great for strengthening your inner muscles.
Abilities are part of the fun of working out. They are defined as the “roof of the house” and are detailed activities to further “polish” the exercises you have been doing. For example, closing your eyes and walking with one leg in front of you, or standing on one leg for as long as you can, will improve your sense of balance.
It’s up to you: Willpower!
I have listed various exercises to start with the basics. The secret to pre-season preparation is building and maintaining a perfect aerobic base. Then improve your aerobic power.
Even if you’re stuck at home and don’t have the opportunity to go to the gym or go for an outdoor walk or bike ride, these exercises will keep you in good shape.