Originally Posted by JoeB
bsimeral, LarryC, and mrski00, I would love to hear your views and experiences on conditioning for skiing longevity. Specifically, what do you do to maintain strength and aerobic capacity during the off-season? I am going on 62 and plan the same strategy--to go to the end, if only physical health permits, and I am right now in the process of trying to map out a plan of physical fitness that gets me there. I feel strongly that I can go for a long time, but not without taking affirmative steps to make it happen. I have a good start--I am in good shape and have good strength, no probs whatever, but just getting older and want to slow it down, for skiing purposes anyway.
I would very much like to get occasional threads going on this topic, perhaps as we go into the spring and summer, we can swap conditioning experiences--weights, swimming, biking, etc.
JoeB, I have always trained except for 6 years after some injuries in my early 50s. However, my training has changed as I do not run anymore. Work out at a health club about 3X per week with home routines thrown in.
Aerorobics at the club - 35-40 minutes on elliptical machines and/or treadmills ( inclined from 5-15 degrees). At home I walk 1-2 hours and later in the summer and fall I hike a small hill (up and down) about 2 hours ( equivalent to 2500' up and down 2500') without stopping.
Weights are done at home and mainly for upper body strength. Nothing really heavy but I try to do a min of 20 reps and 3 sets. Have a lot of past injuries in shoulder and elbows from playing a LOT of golf for the past 56 years.
Machines - work about 10 machines at the club. Usually don't do them in the same workout....do lower body in one and upper and core in the next. Reps are 16-20 and fairly heavy on the weights.
Do stretching excercises about 4-5X per week along with calesthenics (mainly core).
Overall, I use a general conditioning program and it seems to work. Don't get tired skiing...just after.
Also, I play golf (walk and carry) and that helps. Use a balance board just before and during the season. Should use it all around but currently do not. Also hike frequently and carry a light pack.
This year I have had some back and hip problems and have not worked my lower body very much. Will focus on that between now and next season with lots of leg extensions and squats. Also doing Hindu squats (no weights, do them fast, and lots of reps) at home to bring back my legs, knees, and hip from current problems.
In the past, I was a 6 day a week runner, used weights, and did a lot of terrain running to keep myself fit for skiing.
Main thing is to start slowly and with a routine and schedule that fits into your life. If you are too ambitious you will probably quit like most people. I found that when I restarted I sustained injuries easier and backed off. AFter 6 years I can go at it much more aggressively. I am sure you know how much longer it takes to recover so don't get crazy and enjoy the process but don't rush it. If you can, talk to a physical trainer to help you devise a good plan.
By the way, it feels great to still ski well and boosts the ego to hear most of my contemporaries complain about getting old and how much they have given up.