by Hans and
Franz;
Section 3: Pre-Season 3
This section takes a look at exercise specificity and
the benefits and mechanics of heart rate monitoring. Specificity
means exercising in a way that maximally simulates the
activity for which you are training, in this case, skiing.
Thus, the more a training activity uses the same muscles
that are actually used to ski, and in the same way, the
better (or more specific) it is. For example, in-line
skating with ski poles is a good simulation of cross-country
ski skating. So, with this concept in mind, here are some
suggestions for specific training exercises you may want
to try. For classic cross-country skiing: ski-striding
or hill running with ski poles and working out on a Nordic
Track. For telemarking: leg lunges and stair-climbing.
For alpine skiing: squats, stair-climbing and side-to-side,
legs-together jumping.
When exercising to build endurance, you want to keep
your heart rate below the point at which your metabolism
changes from efficient burning of fat to gluttonous burning
of glycogen, yet high enough to get a training effect.
Between these two points is your 'training zone.' The
training zone is generally considered to be between 70
and 85% of your maximal heart rate. To determine your
maximal heart rate, subtract your age from 220, then add
or subtract another factor depending on where you fall
along the following fitness spectrum: 1) If you're recovering
from a major illness or taking medication regularly, subtract
ten; 2) If you don't currently exercise, or if you're
prone to catching colds, subtract five; 3) If you've been
exercising consistently for two years or less, or longer
but not regularly, stick with 220 minus your age; and
4) If you've been exercising regularly without injury
for more than two years, add five. Thus, if you are forty
and have been working our regularly, your maximal heart
rate is 185. Next, find 70 and 85% of 185 (130 and 157,
respectively) and you have identified your training zone.
For more precise methods of deterining your maximal heart
rate, see "Heart Rate Monitors" on our Tech.
Talk webpage.
Now you know what your training zone is, how can you
tell when you are in it? There are two ways it is usually
done. You can buy a heart rate monitor (Performance sells
a basic one for around $50), or you can use your pulse.
To take your pulse, use your fingers (not your thumb)
to locate a beat in either your wrist or your neck. Once
you have located a pulse, count how many beats occur in
fifteen seconds. Then multiply this number by four and
you have your current heart rate. Thus, if you count 40
beats in fifteen seconds, your heart rate is actually
160 beats per minute. Make sure to take your pulse the
moment you stop exercising, to get the most accurate reading.
