Because of the physical demands associated with alpine skiing, it is beneficial for women to be familiar with some various training exercises to improve endurance, balance, and to help avoid injury to the muscles, tendons, ligaments, and joints.
According to ski-injury.com, and JointHealing.com, the most common ski injuries are joint related.
Since avoiding injury to the joint areas is one of the most important reasons to perform training exercises, building muscle strength proves beneficial in protecting and stabilizing your joint’s cartilage and the soft tissue surrounding your cartilage.
Since endurance and balance are also important, I have included cardiovascular benefits within some exercises, as well as some exercises specific to improve balance.
I start doing the skiing training exercises during the early fall in order to be prepared for the winter months. I practice the cardiovascular exercises three to five times per week and since I choose to combine the muscle strengthening along with the cardiovascular exercises for endurance, I don’t lift the fairly light free weights like I used to. The balance exercises I try twice per week.
While performing these training exercises, it is imperative to remember to hydrate with water and warm up (gentle walking or cycling slowly for five minutes) prior to any exercise, and to stretch your muscles prior to and then after your training routine.
Swimming:
Skiing is a sport during which every muscle group is used, so I would like to start off with the exercise that works best for me concerning overall muscle strengthening, with the added benefit of cardiovascular fitness. Cardiovascular fitness enhances your endurance by improving the circulation throughout your body. I would recommend looking into various gym and fitness centers in your area that include an indoor swimming pool. The swimming pool’s water supports the body’s weight, eliminating stress to all joint areas, while also working every muscle group. I use two techniques that work best for me. The first is the freestyle swim where I balance the body on the water’s surface and repeat laps across the pool’s length. Remember to breathe comfortably. Then glide through the water using both arms and legs to propel you forward through the water, while rotating the hips and shoulders in conjunction. Sometimes I use the three-count movement then breathe on one side by turning my head to the side while one arm reaches out of the water. Other times, I keep my entire body afloat on the water’s surface because I feel the continuous breathing allows for more of an aerobic workout. The other exercise involves underwater swimming. Swimteach.com suggests choosing a stroke that lets you maintain a streamlined position as you swim where the legs mainly propel you forward. What I do is swim the pool’s length several times at about one yard beneath the surface, so I can reach the top quickly in order to take a breath. As I swim throughout the water, my leg movement comes from the hips with my arms synchronized with my legs. I’ve discovered that swim goggles are very helpful for visibility, and some swimmers like the use of fins.
Indoor Cycling:
Cycling develops the leg muscle strength imperative for alpine skiing and enhances cardiovascular strength as well. The fitness classes I am involved with have taught me that cycling, whether at home or at the gym, strengthens several muscles, including the front leg quadriceps, the back leg hamstrings, the calves, as well as the gluteal muscles. To some degree, cycling also can improve the core muscles, mostly the abdominal and the lower back muscles. When doing this training exercise, I dress in loose-fitting clothes and firm athletic shoes. While at the fitness center, I fit the bicycle’s seat close enough to the handle grips and at a level where the pedals are within reach. Pedaling in a smooth circle while bending both elbows and wrists, I keep the upper body relaxed and continuously pedal for at least 20 minutes for the cardiovascular benefits, that enhances both the heart and lung’s performance. While increasing my pedal speed, I adjust the resistance knob to work the aforementioned leg and gluteal muscles. After the 20 minutes, I loosen the resistance knob and slow the pedaling motion for three minutes then lift up and stretch.
Balance:
According to livestrong.com, women that are anywhere from beginners to advanced skiers can benefit from a regular balance-training exercise program. Good balance can help you keep your form in a training class and then when you encounter changing terrain or increase your speed. One such exercise is the single-toe touch to develop balance. With this exercise, livestrong.com says to stand on one leg and reach with your opposite arm to the floor. Stay balanced as you return to the start and repeat 10 times, then swap sides. Another one they mention is the single-leg squat. Standing on your right leg, keep your core tight and slowly squat. Maintain an upright posture and keep your left leg slightly bent a few inches off the ground, to mimic the actual position you may be in with skies on. Perform 10 repetitions on one leg, then swap sides. Another exercise that I like doing is to practice balancing on one leg while keeping both arms stretched out in a straight line and holding that position for 10 seconds, repeat 10 times then swap to the other leg.