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Change workouts for winter sports
Source: Agencies |
November 23, 2010, Tuesday
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Print Edition
Print Edition
FOR much of the northern hemisphere, it's time to put away summer things.
If the autumn air turns your workout thoughts to skis and snowboards, experts say now is the time to alter your summer routine to meet the demands of winter fitness.
"Long and steady is great for summer cardiovascular fitness. But for skiing, it's good to tweak that schedule and go higher intensity, shorter durations," said Dave Merriam, director of mountain °?recreation at the Stowe Mountain Resort in the United?States.
"Skiing and snowboarding are more like sprinting: you breathe then you rest. That's really different from running or riding a bike, where you're tooling along in your zone," he said. "So physiologically it's good to do less aerobic, more sprint."
Merriam also recommends spending an extra day or two in the weight room.
"Muscularly, skiing and snowboarding are very static," he said. "The quadriceps and hamstrings are fired at the same time, in co-contraction, to stabilize the knee. So if muscles aren't strong you take stress in the ligaments and tendons."
Pete McCall, of the American Council on Exercise, recommends activity-specific drills, even one-footed hops and bounds.
"(The) main thing is to train specifically for activity you'll do. If you're skiing, squat. Train specifically for that body position," said McCall, an exercise physiologist.
If the autumn air turns your workout thoughts to skis and snowboards, experts say now is the time to alter your summer routine to meet the demands of winter fitness.
"Long and steady is great for summer cardiovascular fitness. But for skiing, it's good to tweak that schedule and go higher intensity, shorter durations," said Dave Merriam, director of mountain °?recreation at the Stowe Mountain Resort in the United?States.
"Skiing and snowboarding are more like sprinting: you breathe then you rest. That's really different from running or riding a bike, where you're tooling along in your zone," he said. "So physiologically it's good to do less aerobic, more sprint."
Merriam also recommends spending an extra day or two in the weight room.
"Muscularly, skiing and snowboarding are very static," he said. "The quadriceps and hamstrings are fired at the same time, in co-contraction, to stabilize the knee. So if muscles aren't strong you take stress in the ligaments and tendons."
Pete McCall, of the American Council on Exercise, recommends activity-specific drills, even one-footed hops and bounds.
"(The) main thing is to train specifically for activity you'll do. If you're skiing, squat. Train specifically for that body position," said McCall, an exercise physiologist.
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