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Silje Norendal
(born 1 September 1993) is a Norwegian snowboarder. She competes in halfpipe,
slopestyle and boardercross. Her local club is Kongsberg IF.[1] She won gold in
women's slopestyle in Winter X Games Europe in Tignes in 2013.[2][3] In January
2014, she won women's slopestyle in Winter X Games in Aspen, Colorado.[4] In the
2014 Winter Olympics in Sochi, Russia, Norendal finished in fourth place in the
Slopestyle Semifinals[5] with a score of 78.75. In the Ladies Slopestyle Finals she
scored 49.50 ending in the eleventh position.[6]
In January 2015 she won women's slopestyle for the second time in Winter X
Games in Aspen, Colorado.

Height
167 cm (5 ft 6 in)
Weight
Est.. 135lbs..
Snow enthusiasts everywhere are counting down the days until they can hit the slopes. Both
skiing and snowboarding are fun and exciting winter pursuits. But these demanding physical
activities also pose high risks. Without proper training, you won't be able to keep up with your
friends. Or worse, you'll suffer an injury that'll put you on the sidelines for the whole season. But
with proper preparation, ideally starting 6-12 weeks before you hit the mountain, you can
improve your balance, coordination and endurance while reducing your risk of injury. Our
workout plan will help you get in shape for the season—and stay that way until the snow melts.

There are four fitness components that every skier and snowboarder should incorporate into
his or her workout plan. Here's what you need to know about each one:

Core Training
Both skiing and snowboarding rely heavily on balance and core strength, which help reduce
your risk of falls, improve your posture and enhance your performance. Your core comprises
your abdominals, obliques, lower back and hips, which you can strengthen with targeted
strength training exercises. These muscles also help your body remain stable and balanced
during a variety of activities. In addition to strengthening your core muscles, it's a good idea to
perform specific balance training exercises. These can range from simple beginner exercises
like balancing on one foot to advanced moves involving a stability ball, BOSU ball or balance
board. Train your core muscles 2-3 times per week (both pre-season and during the winter),
trying at least one balancing exercise per session. Rest for one day between core workouts to
allow those muscles to recover and repair. Strengthen your core and improve your balance with
any one of these "snow" workouts:

outside link beginner workout..
click here..


Strength Training
Besides using your core, snow sports rely heavily on strong muscles and joints—especially in
the lower body. The body mechanics of snowboarding and skiing involve using the knee and
hip joints repetitively, which means that the muscles surrounding those joints (hamstrings,
quads, glutes, calves, and more) need to be strong and have endurance. Skiers also need
upper body strength in the triceps, shoulders, and back because of their use of ski poles. One
technique that may help skiers and snowboarders build the both strength and endurance in
these muscle groups: Use lighter to medium resistance and a higher number of repetitions to
help train your muscles for strength and endurance that these sports require. But "high reps"
doesn't mean 50-100 repetitions with three pounds of weight. You should still pick a weight that
is challenging enough to fatigue your muscles within 10-15 reps. To help build greater strength
and endurance, drop the weight by 20%, for example, after you've reached failure and try to
squeeze out a few more reps. Or you could try supersets, which means trying two to three
different exercises for the same muscle group in a row (without resting), such as squats
followed by lunges followed by a leg press. Strength train these specific muscle groups 2-3
times per week (both pre-season and during the winter). The workouts below feature sport-
specific exercises that you can add to a well-rounded strength training program:
outside link click and read •
Beginner Lower Body Workout for Skiers and Snowboarders
Flexibility Training
If exercisers tend to neglect one thing, it's stretching. But flexibility is one of the most important
components of your winter sports conditioning program. Proper stretching helps reduce muscle tension,
increases your range of motion and protects the joints that are used so often in these sports. Plus,
being flexible can directly help you in your fitness endeavors—it improves body awareness, enhances
recovery, and may even help you improve your overall form and performance. The most important
muscles for skiers and snowboarders to stretch regularly include the hamstrings, quads, hips, calves, IT
band, piriformis, and lower back. In addition, the upper back, chest and shoulders should also get
attention—especially by skiers. Stretch at least 3-4 times per week (both pre-season and during the
winter) after your muscles are warmed up. Ideally, stretching should be a part of every workout and
winter outing. The stretching routines below focus on the muscles you'll use throughout the season:
outside link •
Flexibility Workout for Skiers and Snowboarders

Cardiovascular Training
Last but not least: Don't forget to train your heart and lungs. Cardiovascular (aerobic) exercise helps
build the endurance you need to make it through a long day of activity at higher altitudes. When you're
in good shape, you'll be more alert, less fatigued and therefore less likely to make a mistake that could
result in injury. There's tons of fun activities that can build aerobic endurance—running, swimming,
jumping rope, aerobics, sports like soccer, climbing stairs, cycling, kickboxing, and more—and it's a
good idea to select a variety of these things for best results. Try a combination of steady-state exercise
(where you maintain a constant heart rate during your workout) and intervals (where you alternate
between high-intensity bursts like sprints and lower intensity recovery periods). Do cardio 4-6 times per
week for 30-60 minutes per session. Long sessions (over 30 minutes) are vital for helping you build the
endurance you need for skiing and snowboarding. If you're a beginner, start with fewer days and less
time and gradually work your way up. For some ideas, check out these short cardio-videos, which
include some plyometric exercises, which increase the agility and explosive power that you need on the
slopes.,,, If you want to be a better snowboarder or skier, then sports-specific training is going to help
you. The recommendations above may seem like a lot, but they fit in with the general fitness
recommendations for all people. Keep in mind that you can do core strength, flexibility and
cardiovascular training in a single day or on multiple days—just find a combination that works best for
you. Start today and you'll be in excellent shape by the time winter rolls around. That means you'll stay
injury-free, keep up with your friends, and not let fatigue prevent you from joining in on the fun. How's
that for motivation to stick to a workout program?