{"id":13319,"date":"2017-01-30T16:41:29","date_gmt":"2017-01-30T16:41:29","guid":{"rendered":"http:\/\/www.mountainwarehouse.com\/community\/?p=13319"},"modified":"2018-02-07T16:03:58","modified_gmt":"2018-02-07T16:03:58","slug":"ski-fitness-beat-the-altitude","status":"publish","type":"post","link":"https:\/\/blog.mountainwarehouse.com\/expert-advice\/ski-fitness-training-for-high-altitude\/","title":{"rendered":"Ski Fitness: Training For High Altitude"},"content":{"rendered":"<p><em>Matt The Trainer is back to make sure you&#8217;re ski ready!<\/em><\/p>\n<p>If you\u2019re a seasoned veteran on the slopes and you\u2019re able to ski at least 2-4 times per year, you\u2019ll become acutely adapted to life on the slopes and your fitness levels naturally become more attuned to the specifics of skiing at high altitude (this doesn\u2019t mean you should stop reading this post though). \u00a0However us lower land mammals who may only venture up into the cool, crisp mountain air once a year (or once in a lifetime) face a number of challenges in regards to becoming \u00a0Ski Fit for our impending trip up (and down) the slopes.<br \/>\nIn this post I\u2019m going to share a few key exercises that will help you train for high\u00a0altitude.<\/p>\n<p>&nbsp;<\/p>\n<h2>Altitude: Why Ski Fitness Is Important<\/h2>\n<p>Altitude will always be a challenging factor for first time skiers as well those used to skiing lower down the mountain.<\/p>\n<p>There are two major kinds of environmental stresses at high altitude for humans. Firstly, there are the alternating daily extremes of climate that range from hot, sunburning days to freezing nights. \u00a0In addition, winds are often strong and humidity low, resulting in rapid dehydration.\u00a0 Secondly, the air pressure is lower.\u00a0 This is usually the most significant limiting factor in high mountain regions.<\/p>\n<p>The percentage of oxygen in the air at two miles above sea level (3.2 km.) is\u00a0essentially\u00a0the same as at sea level (21%).\u00a0\u00a0However, the air pressure is\u00a030% lower at the higher altitude due to the fact that the atmosphere is less dense\u2013that is, the air molecules are farther apart.<\/p>\n<p>When we travel to high\u00a0mountain areas,\u00a0(4,900\u201311,500\u00a0ft above sea level)\u00a0our bodies initially develop inefficient\u00a0physiological\u00a0responses.\u00a0 There is an increase in breathing and heart rate to as much as double, even while resting. Pulse rate and blood pressure go up sharply as our hearts pump harder to get more oxygen to the cells.\u00a0 These are stressful changes, especially for people with weak hearts.<\/p>\n<p>&nbsp;<\/p>\n<h2>How to prepare for altitude?<\/h2>\n<p>Long term acclimatisation is the best way to deal with high altitude, but for most of us this just isn&#8217;t possible, so ideally the longer you have to prepare for the ski trip the better.<\/p>\n<p>Below are a few key training areas you can work on 6-12 weeks ahead of your trip.<\/p>\n<p>&nbsp;<\/p>\n<h3>Ski Fit: Breath Control<\/h3>\n<p>Breathing is an automated neurological action, meaning we don\u2019t have to consciously think about it. Which on the one hand is great considering the average adult will breathe 17,000 \u2013 30,000 time per day (not including exercise), however on the other hand it also means that most people tend to massively under value the power of controlling their breathing.But one simple breathing technique can help you get ski ready&#8230;<\/p>\n<p>&nbsp;<\/p>\n<p><em>Breath &#8211; Hold &#8211; Breath<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>This is so easy and effective that it can (and should) be done every day. You can start with the 12 second breaths and then work towards 24 second breaths:<\/p>\n<p style=\"padding-left: 30px;\">Breath in &#8211; through your nose (take 4 seconds to inhale)<\/p>\n<p style=\"padding-left: 30px;\">Hold &#8211; hold breath in (hold for 4 seconds)<\/p>\n<p style=\"padding-left: 30px;\">Breath out &#8211; through your mouth (take 4 seconds to exhale)<\/p>\n<p style=\"padding-left: 30px;\">Repeat 10-20 times<\/p>\n<p style=\"text-align: left; padding-left: 30px;\">2. Ski Fit: Aerobic &amp; Anaerobic Training<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\">While many people believe that one or the other of these exercises meets all their training needs&#8230; I would disagree!<\/p>\n<p style=\"text-align: left;\">Aerobic simply means \u201cwith the presence of oxygen\u201d while \u00a0Anaerobic means \u201cwithout the presence of oxygen\u201d.<\/p>\n<h3 style=\"text-align: left;\">Aerobic Training<\/h3>\n<p style=\"text-align: left;\">A typical Aerobic exercise is distance running. Here your body is working at low but constant state of intensity.\u00a0An example of an Anaerobic exercise is is 100m sprinting where the body is working at maximum intensity or high exertion levels for a short period of time.<\/p>\n<p style=\"text-align: left;\">In many sports, including skiing, you&#8217;re rarely in one one state of exertion, instead you are constantly working between Anaerobic and Aerobic states. \u00a0So the more often and adapted your training is in both of these states, the better your overall performance on the slopes will be.<\/p>\n<p>My best advice for this slow and steady style of cardio is little and often!<\/p>\n<p>A simple\u00a0and flexible way of this aerobic cardio training solution, is\u00a0to set yourself a realistic daily time allowance\u00a0(20mins) where you know you can get out the house for an easy run or a cycle. Then set yourself a realistic weekly distance target (10k) that you know is achievable and work towards hitting your weekly target. If your hitting your target easily or with days to spare, that\u2019s when you up your weekly distance target.<\/p>\n<div class=\"hfeed site grid-container container grid-parent\" id=\"page\">\n<p>&nbsp;<\/p>\n<h3>Beginner Level<\/h3>\n<p>Daily Time Allowance \u2013 \u00a020 mins<\/p>\n<p>Weekly Mileage Target \u2013 10 k<\/p>\n<p>&nbsp;<\/p>\n<h3>Intermediate Level<\/h3>\n<p>Daily Time Allowance \u2013 \u00a020 mins<\/p>\n<p>Weekly Mileage Target \u2013 15 k<\/p>\n<p>&nbsp;<\/p>\n<h3>Higher Level<\/h3>\n<p>Daily Time Allowance \u2013 \u00a020 mins<\/p>\n<p>Weekly Mileage Target \u2013 20 k<\/p>\n<p>&nbsp;<\/p>\n<p>This method of\u00a0\u2018managing your mileage\u2019\u00a0helps you become more consistent in your training and allows you to easily increase \/ decrease your daily time allowance and simply up your weekly distance targets from week to week as you get fitter and faster.<\/p>\n<p>&nbsp;<\/p>\n<h3>Anaerobic Training<\/h3>\n<p>As you can imagine this is more about working at you maximum effort and again it\u2019s best done little and often, but in 1 sitting and not as a daily thing. The reason for not doing this every day is a simple one\u2026you can\u2019t! Full on sprint training sessions are no joke so it\u2019s important that you give yourself time to fully recover between sessions, as all your gains (muscle repair) actually happen during sleep and recovery\u2026not when your training.<\/p>\n<p>&nbsp;<\/p>\n<p>A really simple method of sprint training is the <strong>\u2018Sprint-Recover<\/strong>\u2019 lap of a football pitch.<\/p>\n<p style=\"padding-left: 30px;\">Sprint The Length \u2013 Recover (walk) The Width<\/p>\n<p style=\"padding-left: 30px;\">1 lap = 2 sprints \/2 recoveries<\/p>\n<p style=\"padding-left: 30px;\">5 laps = 10 sprints \/ 10 recoveries<\/p>\n<p style=\"padding-left: 30px;\">10 laps = 20 sprints \/ 20 recoveries<\/p>\n<p>&nbsp;<\/p>\n<p>Aim to do as many laps as you constantly can in a single 20 mins session 1-2 times per week.<\/p>\n<p><em>These are just a few simple things anyone of any fitness level can do in order to help themselves get Ski Fit, beat the altitude and enjoy the slopes even more this season.<\/em><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Matt The Trainer is back to make sure you&#8217;re ski ready! If you\u2019re a seasoned veteran on the slopes and you\u2019re able to ski at least 2-4 times per year, you\u2019ll become acutely adapted to life on the slopes and your fitness levels naturally become more attuned to the specifics of skiing at high altitude [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":16256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[345,324,344],"tags":[175,255,288,639,191],"class_list":["post-13319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","category-expert-advice","category-ski","tag-fitness","tag-mountains","tag-ski-2","tag-ski-fitness","tag-skiing"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ski Fitness: Training For High 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