The winter sports season starts again from this month. Are you going to the snow at Christmas or somewhere in the coming months. Then make sure you ar
The winter sports season starts again from this month. Are you going to the snow at Christmas or somewhere in the coming months. Then make sure you are well prepared.
It not only reduces the chances of a possible plaster flight home. You will notice that you can enjoy your descents longer. In this article, I will give you some tips on how to prepare. Plus, because I think it really belongs to winter sports: A recipe for Kaiserschmarnn!
Well prepared for winter sports
The annual ski injury figures show that not everyone is equally well prepared for winter sports. More than 61,000 would be there according to the Accidents and Exercise survey. Unfortunately, many Dutch people still enter the slopes unprepared and underestimate the intensity of a day, weekend or week on the long slats or the board. Fortunately, you can significantly reduce the injury risk. Start with these movements to be better prepared for winter sports:
Deadlifts with dumbells
The stronger your hamstrings and glutes, the less chance of torn knee straps. In addition to squats, deadlifts are a good prevention exercise with which you not only build stronger legs, but also a stronger lower back.
For this move, use 2 dumbells that allow you to do 8-10 reps at a slow pace. Do 2-5 sets to the point where you no longer get 8 reps. Rest for about 2 minutes in between.
Your feet are hip-width apart with your toes straight forward. Start in an upright position with the dumbells in your hands, tighten your stomach and tilt your hip back, then slowly descend. Keep your back straight. Keep the dumbells close to you, but don’t let them touch your legs. Lower until your legs are about a 45 degree angle. Pull your shoulder blades together so that your chest remains high. When you are almost at the bottom, come up again in about 1 count. Push from your legs and keep your back straight. Tighten your buttocks at the top and immediately drop down again for your next repetition.
bulgarian_split_squatUse an elevation in the form of a stable bench or chair for this move. Take a spacious step from the bench or chair. Place your back leg on the bench. Your front leg remains on the floor. Then you drop at an angle of 90 degrees. Your foot should not come off the ground. From below your heel, push yourself back up and tighten your glutes. You can do this movement with or without dumbbells. Again make 8-10 reps, 2-5 sets with 2 minutes rest in between.
Your calves also have a hard time during winter sports. Because your knees are bent when you ski, your calves, among other things, help you to stay upright.
Snowboarders tend not to use the muscle in the tibia (tibialis anterior). However, the calf is used a lot (you have probably felt that;)) and it becomes very strong. A good exercise for both the snowboarder and skier is the calf raise.
Stand on a platform, such as a staircase, and hold the railing with one hand. Place one foot with the ball of that foot on the edge of the step and let the other foot hang down. With your standing foot, push yourself up by standing on your toes. Use a controlled, slow pace. Try to make 10-15 reps and then switch feet. Repeat 2-5 times, until you no longer get 10 reps with 2 minutes of rest in between.
Also train your stamina
In addition to training strength, it is also wise to work a little extra on your stamina. Interval training once or twice a week is perfectly suited for this. Start with short intervals, with a 20-minute workout duration. Choose an activity that you perform for 2 to 4 minutes at high intensity, followed by 2 to 4 minutes at low intensity. Work up slowly to longer (up to 40 minutes in total), so your body gets used to the longer (and often more fun). As an activity you can alternate running with jogging, quiet cycling with fast cycling or combine a bit of strength with a cardio activity. To do this, make a circuit of, for example, 10 step-ups, 10 push-ups and 10 squats, followed by a 1000-meter run. Try to make 5 of the rounds in 40 minutes.
Winter sports include: Kaiserschmarrn!
After a day on the slopes you are hungry. What is a tasty and really typical winter sports dish to eat? Right: Kaiserschmarrn. A kind of pancake dough with, for example, cranberry compote. But yes … not exactly Paleo. Fortunately, with a few adjustments you can make a delicious variant in no time. Not to eat every day, but perfect for after an active day outdoors. I found this recipe Paleomadesimple 1: Simple and delicious indeed!
For 1 person
Preparation time: 20 minutes
1/2 cup coconut flour (about 65 grams)
150 ml of almond milk
handful of raisins
pinch of cinnamon
homemade cranberry compote
How are you?
Mash the banana until it has become a paste.
Add the coconut flour and mix until the lumps are out.
Then add the eggs and almond milk. Beat it into a firm, but liquid batter.
Heat a large tablespoon of coconut oil in a pan and pour all the batter into the pan. Let the batter bake a little and then scoop it. Make sure all the pieces are cooked and a little brown.
Sprinkle with raisins and cinnamon and a scoop of cranberry compote.
You can also make the homemade cranberry compote in no time. Boil 500 grams of cranberries with a layer of water. Add a tablespoon of honey and a good pinch of cinnamon and cook until it has the desired consistency. You can keep it for a few weeks in an airtight container!
Source: Injury Information System 2006-2010, SafetyNL; Newspaper clipping registration 1986-2010, Safety NL; Accidents and Movement in the Netherlands 2006-2011, VeiligheidNL; Injury burden model 2010, Safety NL in collaboration with. Erasmus Medical Center