Example Warm-Up Routines
Example Warm-Up Routines
via House, Steve. Training for the Uphill Athlete . Patagonia. Kindle 版.
Example Warm-Up Routines
​Easy aerobic running or skiing in Z1 until you sweat. Maybe 10 to 15 minutes.
​If a low-intensity workout is planned, move directly into that.
If a high-intensity workout is planned, move to the next steps.
For running, do the following exercises with gradually increasing intensity:
10 air squats, no rest, then …
10 leg swings for each leg, no rest, then …
10 trunk rotations for each side, no rest, then …
High-knee running in place for 20 seconds, no rest, then …
Bouncing on your toes for 20 seconds, no rest, then ….
2 to 3 minutes in Z3–Z4 uphill.
​For skimo, do the following:
3 min uphill skiing in Z3, no rest, then …
2×10 sec uphill skiing in Z5 with 2-min recovery between.