Catch Your Breath Again
Weekly Training
2 to 3 times a week, do a jogging session, even a short one. Warm up by doing stretching movements and trotting for a few minutes before setting off. Never stop running abruptly: trot, walk, and finish your session with some stretching.
- For beginners’ first sessions: 20 minutes alternating slow running and walking. You should walk as soon as you feel short of breath. Start with 2-3 minutes of running, alternate with 3-4 minutes of walking and repeat 2-3 minutes of running and so on. You should not run fast, on the contrary. The goal is then to increase running and session times to manage running at least 30 minutes straight.
- For athletes’ first sessions: 20 to 30 minutes of continuous running. Run at your own pace without worrying about speed. After a few warm-up sessions, you will be able to run 30 to 45 minutes gradually increasing the distance covered.
- For those allergic to jogging: if you don’t like running, cycle or swim. For cycling, you will need to double the practice time for a comparable result. If you prefer the pool, set yourself a number of laps in advance and increase the distance as sessions progress.
Daily Life
- Avoid elevators and climb stairs two steps at a time while properly bending the supporting leg.
- Walk as much as possible. Replace short car trips by walking.
- Watch your diet. Favor a natural and healthy diet.
Gym Exercises
All muscles and joints of the body are engaged when skiing. The thighs and knees are heavily used, the abs must be active to support the torso and prevent the back from bearing extra load. As for the arms and shoulders, they help balance. Simple and quick, these exercises are effective provided… you do them regularly.
Concrete Thighs
1. Back straight, stomach tight, shoulders relaxed, stand against a wall, feet slightly apart, bend your knees without detaching your back from the wall. Hold the position for 45 seconds. Repeat the exercise 4 times.
2. Lying on your right side, head resting on your right arm, let your left leg rest on the floor. Lift your right leg and do a set of 10 beats. Switch sides to work the left thigh.
Strong Arms
On all fours, knees bent, feet crossed, hands on the floor, slightly wider than shoulders, arms straight, contract your abs and glutes and lower your torso toward the floor by bending the elbows. Raise up and repeat 20 times.
Once you can do these 20 half-push-ups effortlessly, straighten your legs and do full push-ups.
Toned Abs
Lying on your back, knees bent, feet on the floor, place your hands behind your neck. On an exhale, lift the upper torso without tensing the neck. Relax and repeat 20 times.
Lubricated Knees
Standing, legs apart, back straight, extend your arms horizontally. Bend your knees and lower your hips as low as possible. Rise while inhaling. Series of 10 squats.
Supple Shoulders
Sitting, feet flat, place your right hand on your right shoulder and your left hand on your left shoulder. Make 15 circles with your elbows in one direction then the same in the other direction.
There you go, by following this small program 1 or 2 months in advance, you should be ready to face your favorite slopes in the best conditions.
