and we get fatter, despite working out and watching what we eat. but not everyone who shimmies into a speed suit has a portly appearance, and many ski as fast or faster than they did a decade ago. here are some things to think about as you plan your workouts that will not only make you faster but also help slow down the aging process: “some people think if they work out three days per week, they’re doing great, but there are seven days in a week,” says brian frost, masters racer (class 6) and a personal trainer in park city who works with ski racers of all ages. if you’re not keen on hill sprints, sports such as basketball, tennis, soccer and martial arts that require lithe lateral movements will help your agility on the slopes. it doesn’t take a lot.” ski racing is an anaerobic sport. to train for it, you need to get your heart rate up to about 85 percent of its maximum during your workouts. the best thing about a heart rate monitor is that it tells when you can go harder.
that said, rest doesn’t mean sitting on your butt unless you’re sore or your heart rate is elevated when you wake up in the morning. for example, follow hard weights in the gym by spinning out your legs on a bike.” as we get older, we tend to get set in our ways. “if you do the same thing for years, your body learns to do just enough to get through, so you don’t improve,” says frost. “the more you change it up, the more fit you’ll be. weight training is the classic way to improve strength, but resistance bands and exercises such as plyometrics and using your own body weight work well, too. that’s because as we age, we lose muscle mass. mri scans of their quadriceps muscles showed little difference in lean muscle and body fat between the 40-year-olds and the 70-somethings.
ski racing is an anaerobic sport. to train for it, you need to get your heart rate up to about 85 dry land/off hill fitness. successful ski racers will enter the race season fit and ready to perform at a peak level. words by annie pokorny. last minute-ski conditioning for cross country (but really all) skiing annie-racing-sun-, u.s. ski team dryland training program, ski racing workout plan, ski racing workout plan, dryland ski training program, u.s. ski team weight training.
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