|
Strength Training,
3 times per week (e.g. Mon, Wed, Fri) |
|
Do a circuit of the following 8
exerices, building up your sets, reps and weights |
|
Squats-
1-3 sets, 15-25 reps. Rest a barbell across your shoulders (not neck)
and lower yourself, bending your knees until they are just above 90
degrees. Then stand back up. Don't lower yourself too far down. Keep
looking ahead and don't rest the bar on your neck. |
| Lunges-
1-3 sets, 15-25 reps. Holding dumbells, take one step forward and
lower until your knee almost touches the floor. Push on your leg in
front so that you go back to your starting position. Now step forward
with your other leg, and repeat. That's one rep. |
| Dumbell
Step ups- 1-3 sets, 15-25 reps. Hold dumbells and step up onto an
aerobics step. |
| One legged
jumps- 1-2 sets, 10 reps. Jump slightly from one foot to the other
to simulate shifting your weight between skis. |
|
Arm Swings- 1-2 sets, 10 reps.
Do a back and forth poling action, as you would skiing, but holding
dumbells in each hand instead. |
| Lat
pull-down- 2-3 sets, 10-25 reps. Sit at a pull-down machine,
holding the bar with your hands shoulder-width apart and then pull the
bar down, lowering it towards your chest, whilst leaning back
slightly. Slowly return the bar to its starting position. Although
this will work your arms, the exercise is meant to work the sides of
your back, so concentrate on your back whilst doing the exerise. |
|
Crunches-
2-3 sets, 25-50 reps. Lie on the floor with your knees bent and your
feet flat on the floor. Put your hands by the side of your head.
Slowly raise your shoulders a couple of inches off the floor and
lower. |
| Bent Over
Row- 1-2 sets, 10-15 reps. Standing in front of a vertically
placed bench place one hand on the bench so that your back is more or
less horizontal. With your other hand, grab a dumbell (place it on the
floor beforehand!) and slowly raise the dumbell until your upper arm
is parallel to the floor. Now lower the dumbell. That's one rep.
|
|
|
Cardiovascular
Training, 3 times per week (e.g.
Tue, Thu, Sat) |
|
Each session should last between 20
and 60 minutes. |
| Use
elliptical trainers, runners, rowers and stair climbers. Elliptical
trainers are good as they replicate the movements of skiing, but
variety is the trick to keep you motivated.
Try to do two easier sessions, and then a more challenging session for
your third session of the week.
Keep motivated by choosing a different machine each
time, or by varying intensity or time. Interval training is very good
at increasing your cardio workout (by going harder for 2 minutes, and
then at an easier setting for 1 minute, then repeating throughout your
exercise time). |
