Posts Tagged ‘dry land’

Sam Meredith: The FITT Principle

Wednesday, September 11th, 2013
As with many sports sometimes the best way to maintain ski fitness is putting in the hard hours on the water, however I am a firm believer having a fitness programme off the water is essential in maximizing your success.
It’s easy to understand why some people feel overwhelmed about beginning a new fitness routine. With so much information (and misinformation), it can be hard to decipher what fitness regimen will really deliver results. But truthfully, it’s not difficult at all to determine the basic theory that should underpin every fitness programme.
An easy way to get started is utilizing the F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time and Type.
Frequency: As you might expect, this refers to how often you will exercise. After any form of exercise is performed your body completes a process of rebuilding and repairing. So, determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing. I would suggest if your not sking an an awful lot and would like to maintain fitness you should be undertaking skiing specific fitness exercises at least three timer per week to prevent muscular atrophy. A skier who is physically fit may exercise most days but the type of activity and level of intensity may differ to prevent overload and allow recovery.
Intensity: Defined as the amount of effort or work that must be invested in a specific exerciseworkout. This too requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout. I would suggest you train at high intensity with regular rest intervals to try and simiulate a set of ski passes.
Time: Again, this is rather self-explanatory. Time is simply how long each individual session should last. This will vary based on the intensity and type and your current level of fitness.

Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform. To train properly off the water you will need to target all areas of fitness. These areas can easily be split in to
separate sessions and performed on different days during the week.

By:  Sam Meredith