Skiing is a sport that is highly dependent on strong legs, but overall conditioning can target muscles important not just for hitting the slopes, but for all areas of fitness. Training and conditioning builds a routine that burns calories, increases metabolism, and strengthens a variety of target muscles.
For example, the inner and outer thighs do not get a lot of work hiking or biking. However, building and enhancing these muscles is important because they surround and stabilize the very important knee joint.
The most efficient and thorough strength workout is on a nautilus type exercise machines. This is a generic term for any brand of exercise apparatus that isolates individual muscle groups.
These machines are usually grouped so that moving from one apparatus to the next is a progression, or circuit of working related muscle groups. These circuit machines have become very popular and you will surely find them if you belong to a recreation center, or most any modern health or fitness club.
At first the apparatus may seem a little complicated or torturous looking, but be assured after a short while you will get the hang of bouncing from machine to machine for some good weight training. Generally speaking, a circuit may typically be set up to work muscles in a progressing sequence.
A typical sequence would work on the leg press for upper quads, a leg extension for lower quads, a leg curl for hamstrings, a calf press, and then a machine that works the inside and outside thighs. To work your upper body muscles, try a rowing or pulling motion for upper back, a chest press, and a pull down.
For arm muscles, try curls for biceps, reverse curls for triceps, and a flying motion for pecs and rear deltoids. An abdominal resistance and lower back resistance are great for core muscles.
The wall slide exercise improves lower body strength and endurance. It is easy to do, you do not need any equipment, and it will improve your quads, glutes, and abdominals.
The fit ball crunch exercise improves core strength and skiing endurance. This exercise will enhance your abs, and all you need is a fitness ball.
The lateral BOSU hop exercise develops power, endurance, and improves quickness of turns without heavy impact on the joints. This exercise will strengthen your hips, thighs, and lower legs, and all you need is a BOSU ball.
The medicine ball rotational pike exercise improves overall rotational power and aids in holding hard or long turns. This exercise will support your abdominals, hip flexors, lower back, and arms, and all you need is a BOSU ball and a medicine ball.
This 30-minute power-endurance based workout will help maintain your reaction time and quickness. Perform this workout twice weekly so you can ski longer and harder all ski season.
This routine for skiers will help improve your ability to react quickly, as well as better your overall balance. There should be a circuit of 12 to 15 apparatus.
If you go efficiently through the routine, doing 10 to 12 repetitions, you will spend about 45 minutes to an hour for a good workout. This is a strength training routine that will help maintain or get to your desired weight or pants size.
Using the circuit machines to keep strong somehow kicks in a faster metabolism that can burn calories for a long time after a workout. So, when you are lifting weights and it is 90 degrees outside, think about how great it will be to be in shape for ski season.
Every facility has a trained staff, so be sure to ask for a certified trainer to demonstrate each machine in the circuit. They should also watch you do a few repetitions to be sure you are doing the exercise correctly and getting the most out of each apparatus.
Do not try to go too hard too fast. You certainly do not need to bench press or leg press 5 times your weight for better skiing.
Don't push yourself to the point of risking an injury. Do some gentle stretching to start, and then maybe add 10 minutes or so of a cardio exercise to raise the heart rate and break a little sweat.
Elliptical or stair machines can be an alternative to treadmills and they can save the knees. Many facilities provide a file with sheets listing all the machines that you can use as a log.
Again do not over do it. If you progress comfortably with weight increases you will see it is all worthwhile.
Author Resource:-
Terry Daniels is an accomplished expert in health and fitness. He recommends the besttreadmill you can find in the market.
![[Valid RSS feed]](http://www.massagebyben.com/articles/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites 