{"id":11293,"date":"2018-11-20T13:43:14","date_gmt":"2018-11-20T12:43:14","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=11293"},"modified":"2019-01-21T12:50:59","modified_gmt":"2019-01-21T11:50:59","slug":"preparacion-fisica-esqui","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/en\/physical-preparation-skiing\/","title":{"rendered":"Physical preparation for the start of the ski season"},"content":{"rendered":"<p>It is true that the ski season lasts only a few months; however, preparation for skiing safely and comfortably must be present throughout the year. When the first snow falls on the slopes and you put on your skis, it is advisable to prepare yourself physically. This preparation can be planned by yourself, or you can have a <strong>training plan specifically created for you <\/strong>a specialist. However, to give you an idea of what it means to work throughout the year, here is some training information to help guide you.<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Index<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Contents\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/travesiapirenaica.com\/en\/physical-preparation-skiing\/#Preparacion_basica\" title=\"Basic preparation\">Basic preparation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/travesiapirenaica.com\/en\/physical-preparation-skiing\/#Preparacion_especifica\" title=\"Specific preparation.\">Specific preparation.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/travesiapirenaica.com\/en\/physical-preparation-skiing\/#Ejemplo_de_plan_de_entrenamiento\" title=\"Example of a training plan.\">Example of a training plan.<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preparacion_basica\"><\/span>Basic preparation<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Basic physical preparation before starting to ski is essential in order to be able to ski comfortably, and also to be able to avoid possible injuries. The aim of basic preparation exercises is mainly to <strong><a rel=\"noreferrer noopener\" aria-label=\"Having a basic physical preparation before starting to ski is fundamental to be able to ski comfortably, and also to be able to avoid possible injuries. The main aim of basic preparation exercises is to improve one&#039;s aerobic capacity and to increase the strength of one&#039;s muscles. Jogging or rollerblading with the help of poles are basic activities that help to improve aerobic capacity. It is advisable to run at a steady pace, without putting too much strain on the body, and to make sure that the heart rate does not accelerate too much. However, in skiing it is not only necessary to have good endurance; the muscles of the lower body, as well as the muscles of the trunk and upper limbs, must be properly strengthened. For the preparation of all these muscles you can choose to do exercises in the gym, or do them outdoors depending on what your goal is. Here are some exercises that can serve as an example (opens in a new tab)\" href=\"https:\/\/travesiapirenaica.com\/en\/increase-lung-capacity-montana\/\" target=\"_blank\">improving aerobic capacity <\/a><\/strong>that each one has, and <strong><a rel=\"noreferrer noopener\" aria-label=\"Having a basic physical preparation before starting to ski is fundamental to be able to ski comfortably, and also to be able to avoid possible injuries. The main aim of basic preparation exercises is to improve one&#039;s aerobic capacity and to increase the strength of one&#039;s muscles. Jogging or rollerblading with the help of poles are basic activities that help to improve aerobic capacity. It is advisable to run at a steady pace, without putting too much strain on the body, and to make sure that the heart rate does not accelerate too much. However, in skiing it is not only necessary to have good endurance; the muscles of the lower body, as well as the muscles of the trunk and upper limbs, must be properly strengthened. For the preparation of all these muscles you can choose to do exercises in the gym, or do them outdoors depending on what your goal is. Here are some exercises that can serve as an example (opens in a new tab)\" href=\"https:\/\/travesiapirenaica.com\/en\/exercises-to-increase-strength-trekking\/\" target=\"_blank\">increase strength <\/a><\/strong>muscles. <\/p><p><strong>Running or rollerblading with the help of poles <\/strong>are basic activities that help to improve aerobic capacity. It is recommended to practice at a steady pace, without forcing the body too much, and controlling that the heart rate does not accelerate too much. <\/p><figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600.jpg?resize=800%2C600&#038;ssl=1\" alt=\"Exercises with dumbbells for trekking \/ strength-in-trekking \/ Photo: Maria Fernanda Gonzalez\" class=\"wp-image-9039\" srcset=\"https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600.jpg?resize=600%2C450&amp;ssl=1 600w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600.jpg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600.jpg?resize=768%2C576&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption>Dumbbell exercises \/ Photo: Maria Fernanda Gonzalez<\/figcaption><\/figure><p>However, in skiing it is not only necessary to have good endurance; the muscles of the lower body as well as the muscles of the trunk and upper limbs must be properly strengthened. For the preparation of all these muscles you can choose between <strong>exercising in the gym, or doing them outdoors <\/strong>depending on your objective. Here are some exercises that you can use as examples.<\/p><h3 class=\"wp-block-heading\">Examples of exercises.<\/h3><p>With the main purpose of <strong>increase leg strength<\/strong>you can perform the following exercises:<\/p><ul class=\"wp-block-list\"><li><strong>Charleston<\/strong>Running: consists of running, but without bending the knees. You have to take firm steps looking for and attacking the ground with your legs and trunk stretched out.\t<\/li><li><strong>Feet together<\/strong>Jumping with your feet together and stretched out. The ankles must be active to improve the support and propel the jump.\t<\/li><li><strong>Funds<\/strong>This exercise consists of bending your legs with each step. The steps must be long, and the knee of the foot in front must be at 90 degrees. The foot behind you must stretch so that your knee almost touches the ground.\t<\/li><li><strong>Jumping race<\/strong>. As the name suggests, the skipped run consists of running, but taking the longest possible steps.<\/li><\/ul><figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Equipamiento-ejercicios-gimnasio_by-gustavo-scafeli_1080x1080.jpg?resize=1080%2C1080&#038;ssl=1\" alt=\"Gym equipment \/ Photo: Gustavo Scafeli\" class=\"wp-image-11295\" srcset=\"https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Equipamiento-ejercicios-gimnasio_by-gustavo-scafeli_1080x1080.jpg?w=1080&amp;ssl=1 1080w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Equipamiento-ejercicios-gimnasio_by-gustavo-scafeli_1080x1080.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Equipamiento-ejercicios-gimnasio_by-gustavo-scafeli_1080x1080.jpg?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Equipamiento-ejercicios-gimnasio_by-gustavo-scafeli_1080x1080.jpg?resize=600%2C600&amp;ssl=1 600w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Equipamiento-ejercicios-gimnasio_by-gustavo-scafeli_1080x1080.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Equipamiento-ejercicios-gimnasio_by-gustavo-scafeli_1080x1080.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Equipamiento-ejercicios-gimnasio_by-gustavo-scafeli_1080x1080.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Equipamiento-ejercicios-gimnasio_by-gustavo-scafeli_1080x1080.jpg?resize=125%2C125&amp;ssl=1 125w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><figcaption>Gym equipment \/ Photo: Gustavo Scafeli<\/figcaption><\/figure><p>However, it is not only the legs that are strong while skiing. The <strong>abdomen and lower back <\/strong>The upper body exercises are especially important for keeping your balance on skis. With the help of tools available in every gym you can perform the following exercises to strengthen your upper body:<\/p><ul class=\"wp-block-list\"><li><strong>Exercises with <em>Fitball<\/em><\/strong>The Fitball is a large rubber ball used for balance and abdominal strength exercises. One of the most common exercises to do with the ball is to kneel on it and hold on to it. This strengthens the entire upper body to maintain balance. On the other hand, to work especially the lower back, you should place your legs on top of the ball while lying on your back on the floor. You should make an effort to raise your hips until your legs are straight. \t\t<\/li><li><strong>Foot Exercises <em>Laster<\/em><\/strong>These apparatuses are two rubber half-circles with a base to rest your feet on. You have to stand on them and, with the necessary concentration, keep your balance. This exercise requires practice as it is quite complicated at first. In addition to balance, it also works on the ankle and knee joints.\t<\/li><li><strong>Exercises with the roller <em>foam<\/em><\/strong>The exercises performed with this roller are useful to prepare the muscle for the activity, or to relax it after training. The muscle to be worked should be placed on the roller and rolled. \t<\/li><\/ul><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preparacion_especifica\"><\/span>Specific preparation.<span class=\"ez-toc-section-end\"><\/span><\/h2><p>In case winter has already arrived and the ski slopes are covered with snow, there is no better specific preparation than going skiing. If this is the case, <strong>it is time to forget muscle preparation and start improving anaerobic capacity while maintaining aerobic capacity.<\/strong>. Improving anaerobic capacity is mainly for skiers who want to compete, or who want to perform activities at a certain intensity. The threshold, i.e. the ability to maintain the muscles at maximum intensity for a given time, can be <strong>improve by performing set intervals<\/strong>. In case you do <strong>cross-country skiing <\/strong>it is advisable to make changes of pace, without giving the body too much rest. It is also a good choice to do an outing of a certain time, and divide it into parts where the intensity varies. <\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ejemplo_de_plan_de_entrenamiento\"><\/span>Example of a training plan.<span class=\"ez-toc-section-end\"><\/span><\/h2><p>The theory explained above can help you get an idea of what a training plan is all about. To make it easier for you to plan your own, here is an <strong>standard example that is suitable for an amateur skier who does not have much time to spare <\/strong>for sport; some <strong>three days a week<\/strong>. All training days have in common the <strong>initial warm-up part and final stretching part<\/strong>.<\/p><figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"1080\" height=\"1350\" src=\"https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Series-en-cuesta-arriba_by-clique-images_1080x1350.jpg?resize=1080%2C1350&#038;ssl=1\" alt=\"Uphill series \/ Photo: clique images\" class=\"wp-image-11297\" srcset=\"https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Series-en-cuesta-arriba_by-clique-images_1080x1350.jpg?w=1080&amp;ssl=1 1080w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Series-en-cuesta-arriba_by-clique-images_1080x1350.jpg?resize=600%2C750&amp;ssl=1 600w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Series-en-cuesta-arriba_by-clique-images_1080x1350.jpg?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Series-en-cuesta-arriba_by-clique-images_1080x1350.jpg?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Series-en-cuesta-arriba_by-clique-images_1080x1350.jpg?resize=819%2C1024&amp;ssl=1 819w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><figcaption>Uphill series \/ Photo: clique images<\/figcaption><\/figure><ul class=\"wp-block-list\"><li>\t<strong>Day 1<\/strong>skating or running for about an hour, in a relaxed and steady manner, increasing your heart rate only uphill. Then do another hour in the gym to strengthen the abdomen, lower back and arms.\t<\/li><\/ul><ul class=\"wp-block-list\"><li><strong>Day 2<\/strong>Do uphill series with the poles in your hands, simulating skiing. Increase the intensity uphill, and relax downhill. In addition, run slowly for about 30 minutes, and do the gym exercises.<\/li><\/ul><ul class=\"wp-block-list\"><li><strong>Day 3<\/strong>cycling out for a fairly long route of about three hours at an easy pace.<\/li><\/ul>","protected":false},"excerpt":{"rendered":"It is true that the ski season lasts only a few months; however, preparation for safe and comfortable skiing must be present throughout the year.","protected":false},"author":1,"featured_media":11298,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[707],"tags":[],"series":[],"class_list":["post-11293","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-entrenamiento","post_format-post-format-image"],"episode_featured_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Preparaci\u00f3n-f\u00edsica-para-el-comienzo-de-temporada-de-esqu\u00ed_by-leonard-cotte_800x600.jpg","episode_player_image":"https:\/\/i0.wp.com\/travesiapirenaica.com\/wp-content\/uploads\/2017\/12\/Caratula-Podcast-Maldita-Montana_1500x1500_72pp-p_.jpg?fit=1500%2C1500&ssl=1","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/travesiapirenaica.com\/en\/feed\/podcast\/maldita-montana","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"Ai6NkmFxlW\"><a href=\"https:\/\/travesiapirenaica.com\/en\/physical-preparation-skiing\/\">Preparaci\u00f3n f\u00edsica para el comienzo de temporada de esqu\u00ed<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/travesiapirenaica.com\/en\/physical-preparation-skiing\/embed\/#?secret=Ai6NkmFxlW\" width=\"500\" height=\"350\" title=\"&#8220;Preparaci\u00f3n f\u00edsica para el comienzo de temporada de esqu\u00ed&#8221; &#8212; Traves\u00eda.\" data-secret=\"Ai6NkmFxlW\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! 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