It is still winter, so you might question why athletes and other active people should start training for summer now. The answer is because it takes time to make changes and create more strength in the parts of your body that are not winter dominant.
If you've been a skier or snowboarder for the past three months or so, or even an ice athlete (hockey or figure skating), you've been mostly working your glutes, thighs and calves. Of course, if you've been mostly sitting on your couch for the past three months, you haven't been working anything, and you need to start a program of training your entire body, but that's a subject for another column.
There is a strong difference in the nature of winter and summer sports. Most winter sports require intense, but brief, bursts of anaerobic energy. That means they use pure muscle power, which doesn't require oxygen. Anaerobic movements require power and strength, but that power and strength only lasts for a short time. Think of a sprint.
Most summer sports are more aerobic. They use oxygen, which is a renewable source of energy as one breathes in and out, so the sport activity can continue for a long time. Think of a marathon or a tour type bike race where cyclists ride for hours.
In addition, while winter sports mainly stress the lower body, most summer sports require strong arms, shoulders and core. The exception is cycling, which has a lot in common with skiing. Balance, power and sprint-like bursts of energy to pass competitors are important factors for cycling athletes.
The time you need to spend training for summer now should be measured how serious an athlete you are. If you just enjoy the activities of summer without competing against others in an actual competition, you can get in shape to be an active summer athlete by running at various speeds on a treadmill for at least 30-45 minutes three times a week. At the beginning, do at least five minutes at a speed that is fast for you. When that speed no longer makes you gasp for breath, increase your pace.
In addition, jumping rope is a great exercise. It is both aerobic and anaerobic. It can get your heart rate up if you do it fast, making it an excellent cardio workout. Jumping rope will not only make you a better summer athlete, but it will also improve your winter performance on the slopes or even the ice.
If you belong to a gym, take at least two or three aerobic classes each week. Another good way to train for summer, is to play basketball. Use a basketball court if you have access to one. Basketball is a terrific aerobic exercise, and with its running, jumping and up-thrusting of the arms, it is an excellent way to get in shape for summer.
Any sport or activity that requires movement of the arms will help your summer fitness, because most winter sports, except for hockey, don't focus on the arms. But in the warm months, sports such as swimming, golfing, and of course, all ball sports require quickness and precision from the arms and shoulders.
If you start to train now for June, July and August, you will barely notice the change of season because you will be so physically ready for summer.
Wina Sturgeon is the editor of the online magazine Adventure Sports Weekly , which offers the latest training, diet and athletic information.
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