All the sunshine and brilliant blue skies makes it obvious it's time to ski through the soft slopes of a winter wonderland and then spend the rest of the day comfortably in a chalet bar. But before hitting the slopes hard core make sure you are prepared both mentally and physically with a specific fitness program. This prevents not only sore muscles, but also reduces the risk of injury.
"The movements from skiing produce an unfamiliar burden on the muscles and joints, in which we should be prepared," says Julia Kittler. The 28-year-old sports specialist, and ski enthusiast since childhood, advises that even a few weeks before winter vacation we should start with regular gym exercises to prepare. After a casual warm-up phase with light jogging or cycling, there are several exercises with their own stamina, strength, speed and coordination to train and improve. Julia Kittler recommends skipping to strengthen the leg muscles. Don't just skip on the spot, but in the so-called surge slalom jump with closed legs to the left and right, and to the front for the downhill movement. This session can be called the "Twister," where you turn your hips during one side of the jump, and your knees to the opposite side. The simultaneous arm and leg movements not only condition and bring the cycle up to speed, they also promote good co-ordination.
Next is a less vigorous routine: "Push back against a wall with legs spread shoulder width a part. Bring thigh parallel to the ground, hold this position for a few seconds, and repeat several times in order to strengthen thigh muscles," says Julia Kittler. Advances in this position can vary, in which you can also raise the heel and toe. A similarly powerful effect, is the departure Hocke. One bend in the knees will allow for prevention of improper posture in the upper body. Again, there is another option for the advanced : standing on one leg will increase the training effect.
But not only are the legs hot while you are on the slopes. The back and arms should not be neglected. To prevent tendon injuries you should (as Julia Kittler suggests), do strengthening and stretching exercises alternating between the two. Stretch the previously tense muscles in typical stretching exercises, such as the step position to stretch the calf muscles or pull the heel to the buttocks which stretches the thigh muscles. Although these exercises can be carried out at home, you should as a beginner train in a professional environment. "Six weeks before I start skiing I do targeted exercises, and attend courses at my gym," says Elke Kittler.
But we should not only use this advice in preparation for the holidays, but it is also imperative for the full ski season. "Especially after a long day on the slopes you should apply something soothing to the muscles," Kittler says. For example : take a trip to the sauna. "Especially in the first few days it is best to slowly tackle the slopes and not let loose with full speed," advises Julia Kittler. In addition, you should always take breaks and, even if it's fun, don't spend the whole day on the slopes. Don't overexert yourself, is the motto! But, with that said, don't be discouraged to enjoy yourself on the hill.
Fit for the Slopes
