Snowboarding requires a mix of endurance and strength to pressure the board, steer and navigate a variety of terrain and snow conditions.
High intensity interval training (HIIT) is a method of improving both your endurance and strength during action packed workout. HIIT involves periods of high intensity work separated by brief rest periods. As described by the name this is an intense workout and should only be attempted by healthy individuals. Always check with your doctor if you are unsure of your condition or if you feel chest pain, light-headed or experience fainting from physical activity.
Tabata training is a HIIT method that is quickly gaining popularity for its ability to deliver results in both strength and endurance. It involves doing an exercise for eight rounds, alternating 20 seconds maximal work and 10 seconds rest for a total of 4 minutes. Multiple exercises and series may be added to increase the intensity and volume of the session.
As always, remember to start with a dynamic warm up before beginning you workout.
A basic routine might include alternating squats and push-ups, four rounds each during the four-minute workload.
A more challenging routine might involve separate 4-minute workloads for multiple exercises with 1-2 minutes rest in between. Four minutes and eight rounds each of burpees, squats, push-ups, and lunges. Including an 8 minute warm-up that’s only a half hour workout!
Not enough? Add weights and combine up to 8 exercises for a serious challenge.
John Smits
CASI Level 4
CSEP-Certified Personal Trainer
Alberta, Manitoba, Saskatchewan TEC Rep
E-mail: johnsmits@hotmail.ca