Don't just sit there waiting for the first snowfall, get out and work on your endurance for better wintertime performance.
So your skis are gathering dust in the garage. Your boots and your
poles are stored away. But just because ski season is over in the
Northern Hemisphere doesn't mean you should just sit on the couch
watching skiing videos.
Get out there and work on your physical endurance to make that first
run of the season a great one. Jess Kletz, a personal trainer,
says that skiers have to have good endurance so that they can perform
at the sustained periods of time that skiing demands.
Jumping rope
You probably just thought of it as a game when you were young, but
jumping rope is one of the most exhausting cardiovascular workouts you
could ask for. Elite boxers use jumping rope as a conditioning tool.
Against popular belief, it is not just your legs that are getting the
workout. In addition to the jumps your legs power, your arms are moving
the rope and if you're keeping good form, your body is tucking, moving
and holding in muscles to end up with good tone. Depending on your
weight and the intensity of your jumping, you can burn about 300
calories in 30 minutes.
Tai chi
Tai chi is derived from a series of movements found in martial arts.
The emphasis is on form and slow-flowing movements as you move from one
position (form) to another. Because it is a calculated practice
designed to focus on the form, you need to learn the proper techniques
from the very beginning to reap the benefits of this great low-impact
workout.
Don't think you're not getting a good workout just
because the movements are slow and calculated. Tai chi requires a good
deal of concentration: You must learn to focus on specific muscles and
how they relate to one another. Many of the poses demand strength,
balance and some degree of coordination and thus involve your mind more
than other cardiovascular activities. Another benefit of the slower
pace is that many people feel calmed, not revved up by this activity.
Though this is not an intense workout as other activities, it's a great
way to make sure you're getting out there and at least doing something.
It's also a great exercise regimen for those recovering from injuries
or illness, or older exercisers who are looking for a slower program.
Depending on your weight and the intensity of your workout, you can
burn about 120 calories in 30 minutes.
Inline skating
Inline skating burst onto the scene in the '90s. Part of the reason for
its popularity is that it brings the flow of ice-skating and all the
games that go with it to the outdoors. Inline skates are relatively
inexpensive and can help you get from here to there faster than
walking. There are the people who just love the glide that skates give
you as opposed to the more jarring motion of running. In fact, research
suggests that inline skating can burn almost as many calories as
running but without all the impact. Inline skating also engages
different muscles and is known for its ability to tone your legs and
glutes like no other. Depending on your weight and the intensity of
your exercise, you can burn about 200 calories in 30 minutes.
Racquet sports
Whether you play tennis, racquetball, squash or other racquet sports,
you're sure to get a good cardio workout, as well as improve your
coordination and gain some agility. Racquet sports involve a lot of
start-and-stop play, so be prepared to burn fewer calories than when
you engage in activities that offer continuous movement. The bonus of
racquet sports is that you play them against a competitor, and with
that comes a natural fighting spirit that you wouldn't necessarily have
on a treadmill. The whole idea of racquet sports is that they're fun to
play. The aside is that while you're having fun, you also work in that
beneficial exercise. Depending on your weight and the intensity of the
workouts, you can burn about 240 calories in 30 minutes.
If
you do these in the off-season you will have more stamina and better
performance once the lifts start moving again. So, if you dream of that
first early season snow fall and can't wait to load up the car with
equipment, then do your self a favor and stay in shape to enjoy the
snow better. |
