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Best cardio and strength training to build endurance



Call it Skinning, Skimo or Uphilling. The newest, perhaps biggest, fad of skiing: Alpin Tours, an offshoot in the back country that uses a new boot and binding technology to gain access to remote pauses with endless powder.

"They essentially ride both uphill and downhill," says Dan Sherman of Ski.com. This anti-gravity performance is achieved with removable climbing skins that have bristles that allow the skis to glide up the hill and bite back into the snow to keep you from slipping off. The sport has exploded in recent years as the boots became more comfortable and the equipment became lighter.

The biggest advantage of skinning is its unrestricted access to the backcountry. But nowadays it is no longer just in uncontrolled terrain where the avalanche danger is high. It has become a staple food in large mountain resorts. Those who make the first run of the day uphill use the lifts afterwards.

And it's an intense workout, like Cross-Country, which is set to 1

1. Keep in mind that the average Black Diamond run has a degree of 40 degrees (or more) slope. Add 15 pounds of gear and the load that the lungs experience at a few thousand feet in height to this fresh powder. "It's an intense full-body activity that demands high levels of strength and endurance," says Miles Havlick, chief Nordic ski trainer at the University of Utah.

Havlick developed a simple, effective workout to strengthen the core and lower body for skinning (or any winter activity) while getting your lungs used to work. We also have indispensable equipment, world-class mountain areas and expert advice to make sure you can hit the slopes all season long.

The Workouts

Recharge Force Shift two to three times a week, at least six weeks before the planned putting on of skins. Perform each cardio workout (elk hooves and distance intervals) once a week.

The Fuel

Since you generally undertake an intense hike that can take one to two hours, you need some food. This means filling a slim backpack (with a hipbelt) with water or an energy drink, snacks like pretzels or a bar (we like the Perfect Bar). You can bring a CamelBak, but fill it with lukewarm water so it does not freeze during ascent. Half way, the H20 will be well chilled.

Legs & Core Circuit

Warm up for 10 minutes, stretch five and then pull through this 40-minute workout. As you get stronger, add weight and keep the repetitions constant.

  Dumbbell Box Steps
Illustrations by Remie Geoffroi

1. Dumbbell Box Stepups

Why It Works: Weighted stepups strengthen your glutes and thighs – the main muscles that drive you up the hill. They will also improve hip mobility and stability.

Procedure: Hold dumbbells in one of the two hands. Support your core as you step foot on the platform and drive through the heel to bring the other leg onto the box. Slowly lower one leg back to its starting position. Do 3 sets of 5 repetitions with heavy weights, focusing on explosive upward movements.

 Barbell Deadlift
Illustration by Remie Geoffroi

2. Barbell Deadlift

Why It Works: Barbell Deadlift highlights the emphasis on the rear muscles of your legs (buttocks) needed for descent from the mountain. These will also strengthen the gluteal muscles, back, neck and inner thighs.

Procedure: Stand hip-width apart with your hips. Hang your hips backwards as you reach down and grab the pole. Hold the natural arch in your lower back while pushing your heels into the ground and pulling the bar along your shins. Stretch all the way through your hips so the bar is in front of your thighs. Do 3 sets of 5 repetitions with a heavy barbell. * If you're just starting, use an empty bar to pin down the form first.

 Barbell Front Squats
Illustration by Remie Geoffroi

3. Barbell Front Squats

Why It Works: Barbell Front Squats targets the gluteal muscles, thighs, hips, and calves, with the front (front) body side emphasized, I will do most during your Use ascent.

Here's how it's done: Place a dumbbell on a power shelf at shoulder level or near it. Grasp the bar with your shoulders and raise your elbows so that your upper arms are parallel to the floor. Unlock the bar, rest it on your fingertips and hold your elbows up so they rest on your shoulders, just under your chin. Step back and stand with your toes pointing slightly outwards. Squat until you can no longer hold the natural arch in your lower back, then drive through your heels to stand. Do 3 sets of 5 repetitions.

 Elevated split squat with dumbbell
Illustrations by Remie Geoffroi

4. Elevated Split Squat With Dumbbell

Why It Works: Increased split squats strengthen the stabilizing muscles in the hips and buttocks and build thigh muscle and quad power.

Instructions it: Stand in front of a bench and hold a dumbbell under your chin. Put your left foot on the bench behind you. Lower your body until the back knee almost touches the ground. Her front thigh should be parallel and make an angle of 90 degrees. Do 3 sets of 8 reps per leg.

  V-Ups
Illustration by Remie Geoffroi

5. V-Ups

Why It Works: V-Ups aim at the core and train your entire abdominal muscles, keeping you up the mountain and reducing the risk of injury.

Procedure: Lie on your back with arms straight and arms above you. Tighten your abs while lifting your arms and legs and reaching for your toes. Your body should resemble the top of a V-shape. Lower slowly and repeat. Do 3 sets of 15 reps (or as many as you can).

 Hanging windshield wiper
Illustration by Remie Geoffroi

6. Hanging windshield wipers

Why it works: Hanging windscreen wipers improve the stability and flexibility of the core as well as the hip rotation.

What to do: Pull overhead on a pole and pull down your lats. Squeeze your abdominal muscles to bring your toes into pike position. Move your legs slowly and with control of your slopes side by side and hold them together like a windshield wiper. Lower only to one side, as far as you can control it, without twisting your hips or completely losing your grip. Do 3 sets of 15 reps (or whatever you can). These can also be done on the ground.

Endurance preparation

If you build up aerobic capacity, you will save yourself a heap on the hill. If possible, perform these cardio workouts in the cold to ensure mountain conditions do not destroy your lungs.

Moose Hoofs

From the Norwegian Elghufs, this is an intense climb in the snow that can be made in parks or on trails. Use ski poles to climb the forefoot with short steps. Walk for about 90% of your maximum capacity (can not hold a conversation) for 4 minutes and then run for 4 minutes. Do that 4 times. No access to a snowy slope? Train on a treadmill with a slope of at least 10 percent.

Track Intervals

The goal is to increase blood lactate levels, a marker of movement-induced muscle stress. This will result in a faster recovery if you encounter difficult parts of the mountain climb. To simulate the conditions outdoors, run at 80 percent of your maximum intensity for 10 minutes – not completely breathless, but you can only spit out words, Havlick says. Pause for 2 minutes, then repeat. Go for 2 to 4 intervals.


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