Fitting an extra workout for the ski season into your everyday life is often quite difficult. Where do you find the extra time, the extra motivation? The training has to be short and crisp so that it is fun and so that you can find the time for it. The best way to get the most out of little time is a Tabata workout or circuit training. In this high-intensity workout, a short workout phase is followed by a slightly shorter break phase.
How is the training structured?
This type of training involves working in rounds. A round consists of several exercises. At the beginning, we recommend doing 4 exercises per round and training a total of 4 rounds. The exercise time is 30 seconds, followed by 20 seconds of rest. It is crucial to adhere to these times exactly and to train one after the other. This is the only way to achieve the training effect.
Example:
30 seconds squats
20 seconds rest
30 seconds lunges
20 seconds rest
30 seconds plank
20 seconds rest
30 seconds box jumps hands against knees
And start again!
What to look out for?
The training is really very demanding, which is why you should warm up beforehand. You can use classic stretching exercises or mobilize certain areas of the body. It is also extremely important to perform the exercises correctly. Push yourself to your personal limit during training - but be careful - the exercises will get messy towards the end. Therefore, use exercises that you already know and that are not too demanding in terms of coordination. Technique is more important than the number of repetitions! That's why I won't give you a guideline for the number of repetitions at this point. To achieve progression in your training, you can shorten the break time, increase the load time or change the execution of the exercises. For example, the lunges can be jumped from week 3 onwards. Training should take place twice a week, followed by an endurance session.
Why is this type of training so good?
The great thing about this type of training is that you can achieve your training goal in just a few minutes. It is very easy to change the intensity - even during training. In addition, some studies have shown that a Tabata workout is a great fat burner. A little tip: the Runtastic Timer app is perfect for Tabata workouts. Fit for Ski offers customized training plans for skiers that prepare you for the season over a period of 6 weeks with the help of online videos. Part 1 of the series focused on correct stretching and mobilization, while Part 2 explained individual exercises.
We are giving away participation in the Fit for Ski Level 1 program
The winner will receive a training plan to prepare muscles, tendons and joints for the ski season, 12 workout videos in short and long versions, as well as 6 videos for endurance training. Ski gymnastics dusted off and for at home! You can find out more about the training program here. Comment on the article or the corresponding Facebook post by tomorrow evening (20.11.) to take part! The winner will be chosen at random, no legal recourse.
