Åre 2019 english

How to stay fit in the summer – Try these three easy work-outs by the national team’s conditioning coach

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To make the most out of the winter season requires keeping fitness training up all year long. In case the gym is not your thing, here is a simple program to do at home or outside. Richard Kalenius, sport scientist and strength & conditioning coach with the Ski Team Sweden Alpine, shares three easy work-outs for staying fit over the summer.

"The Compass". Photo by Klas Rockberg/Swedish Ski Association
"The Compass". Photo by Klas Rockberg/Swedish Ski Association

In the midst of the early summer heat wave, the winter seems far away. But to make the most out of the upcoming ski season, it is time to start laying the groundwork for injury prevention and enjoying long days of skiing and after-ski. Richard Kalenius, Sport Scientist at the Swedish Ski Association, knows everything there is about keeping fit all year round.

– The body was made for being active. Muscle strength and endurance are perishable goods and need to be worked on all year round, said Kalenius.

Getting a work-out done does not need to be complicated or time-consuming. The most important thing is to find a solution that fits your lifestyle. There is no need for special equipment or weights to have a good work-out.

– Simple work-outs have an equally positive impact, such as improving fitness or developing strength, than complicated ones. Both those effects reduce the risk for heart or cardiovascular disease, added Kalenius.

For those who love skiing in all its various forms, it is especially important to stay in shape before the winter season. It is easy to get injured in alpine skiing and that is why year-round training reduces the risk for injury to the knee or other parts of the body.

– Taking a break from fitness training over the summer means being poorly prepared for skiing in the winter. Having a strong core is key for having a stable ski position for example, noted Richard Kalenius and added:

– Strong legs mean that you can ski longer without stopping and ski more overall in one day.

Here are Richard’s three work-outs that are simple and easily adaptable to your current fitness level. Click on the links to see the illustrations:

  1. Full body 

Do three to five rounds with one-minute break between each round

Reverse hypers: 30 reps

Bulgarian lunges  - Take a step back and set your leg on a bench: 10 reps/leg (for easier variation, remove the bench)

Wall Balls: 15 reps

Chin-ups: 10 reps

Push-ups: 20 reps

Single leg jackknife: 15 reps/leg

  1. Agility with core

Agility

Do two to four rounds with four minutes rest in between

  • Jump over hurdles: 10 jumps (if you don’t have hurdles just jump forward with maximum effort)
  • Stamping with max frequency: 10 seconds
  • Sprint: 30 meters max speed

Core

Do five rounds with 30 seconds of rest in between

  1. Hip stability

Lunges, compass: 10 rounds (lunges in all directions, front, right, back, left)

Then do three to five rounds with two minutes rest:

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"The Compass". Photo by Klas Rockberg/Swedish Ski Association
"The Compass". Photo by Klas Rockberg/Swedish Ski Association
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Åre 2019 english
Åre 2019 english
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ABOUT ÅRE 2019

Scheduled from 4-17 February 2019, Åre 2019 FIS Alpine World Ski Championships will mark the third time that the second largest winter sport event after the Olympic Winter Games is held in Åre, Sweden. After the 1954 and 2007 editions, Åre 2019 will welcome the world’s top skiers and some 120’000 visitors to an epic celebration of skiing, snow and winter. The 11 medal competitions staged in the unique atmosphere of the leading Scandinavian ski resort will excite millions of global viewers and inspire great numbers to join the sport in active practice.  

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