Getting in Shape To Make the Most of Your Course
It is important to be physically ready before arriving to start your advanced traingin camp. Being in shape not only leads to a smoother body motion. It also enhances your skiing or riding skills.
We do not recommend trying to Ski or Ride yourself into shape. Doing so will only make you feel tired and you will become more susceptible to injuries.
We recommend moderate exercise for at least 1 to 2 months before arriving for your advanced camp to strengthen your core and to increase your flexibility.
Basically, there are four elements to on-snow fitness which can really aid you on the course: Strength, Flexibility, Cardiovascular (Aerobic) Endurance and Core.
Strength training is important in maintaining a solid athletic position. Muscular strength develops your ability to relax and be in control at the same time. It also improves your ability to make fast adjustments in off-piste conditions and gives your body the support it needs to help prevent injuries.
Flexibility is the most important physical conditioning factor in preventing injuries and is often the most over looked aspect of fitness. Flexibility is the ability of your muscle-connective tissues to extend as far as needed without extremely compressing joints. Stretching all of your muscle groups for around 20-30 seconds before and after workouts will definitely do you good. Good flexibility gives you a larger range of movement, which can help improve your performance up the hill. Focus your Flexibility training on your upper legs, lower back, shoulders, and hips.
Cardiovascular fitness is the type of fitness that gets your heart pumping! When you are cardiovascular fit your heart is stronger and more efficient at getting oxygen to your hard working muscles. This enables you to ski or ride harder and faster for a longer period of time with out fatigue. A strong endurance base provides you with a solid foundation for more advanced leg strength endurance workouts. Having a good aerobic base also helps you more effectively recover between challenging runs. A solid foundation of fitness would include at least 3 weekly aerobic workouts of 30-45 minutes duration, and might include biking, walking, jogging, training on an elliptical or rowing machine or hiking. Try to get your heart pumping for 30 minutes 3 times a week.
Skiing or Riding requires stability, power, co-ordination, and agility in all three planes of movement to protect the entire back against load, torsion, and shear. Connect the upper and lower core by training with a Swiss/Exercise ball. This type of training will improve stability of the hips, trunk, and shoulder girdle and give you more dynamic strength.
The upper & lower core muscles help to provide a stable platform for the extremities to work off of and protect your entire back and pelvis against injury during activity.