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ACE Fitness | Be fit for winter sports



Winter is coming. No, that's not a reference to HBO's hit show Game of Thrones but is a simple reality of the calendar. It may seem like we are only sweating under the oppressive heat of summer, but soon we will join forces against the cold of winter. As the cordial people who thrive in cold weather conditions are kind enough to point out, it's not the weather – it's the equipment. In other words, if you are equipped with the right clothes, you can enjoy your favorite outdoor activities regardless of the current weather conditions.

If you have clients who thrive in cold weather and enjoy outdoor winter activities, you want to help them get in shape so they're ready to have fun when the snow starts to fall. According to the SAID principle (specific adaptations to imposed requirements) of the training program design, the exercises in a training program should be relevant to the desired outcome of the program. For winter sports, it is important to develop the specific strength and coordination required to maintain stability on unstable surfaces such as steep, snow-capped hills and ice. In addition, many winter sports require that the legs maintain stability and control while moving at high speed. Since it may take at least four to six weeks for the body to become accustomed to a training program, clients will be able to get outside earlier and enjoy their favorite activities in cold weather the earlier they prepare for winter sports.

The following general strength and conditioning program was developed to help your customers develop general conditioning for their favorite outdoor activities in cold weather. Many winter activities require strength to sustain physical work and power for explosive muscle action such as ski yoga, jumping on a snowboard, or sprinting on skates during a hockey game. Therefore, this workout contains compound sets: two exercises in a row for the same body part or movement pattern; The first exercise focuses on strength, the second on strength. Performing a strength exercise followed by an explosive exercise can help develop specific strength and power for your customers' most popular outdoor activities.

Perform this workout two to three days a week and allow at least a full day of rest between workouts. It is important to remember that outdoor activities in winter need extra strength to work against the resistance of the snow. Encourage your customers to add some indoor cycling classes to their training plans. It is also important to make the right preparations to stay warm as they move in the elements. Many of us are familiar with the requirements to stay hydrated during outdoor training in hot weather, but even in cold weather, adequate hydration is important for outdoor training. The body has to work harder to maintain a normal body temperature while exercising in the cold. Therefore, it is necessary to follow the same hydration guidelines as in the hot months.

Exercise demonstrations:

Plank Ups

Side Plank (Advanced)

Suitecase Carry

Single Legged Romanian Deadlift

Bulgarian Split Squats

Lateral swing

Lateral leaps

Straight arm lateral print [19659002] Medicine ball rotary piston

Split Squat jumps

Squat-to-shoulder press


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