Not (Quite) Too Late To Get In Shape for Skiing

November 19, 2010 7:55 am 0 comments

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Author:

Art Jahnke

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skiing

Serious skiers start getting in shape for the snow a good two months before it falls. The rest of us start whenever. Hence, a bit late for the serious people, here are five tips on how to get in shape for skiing originally offered by Marc Cirigliano in First Tracks, Online Ski Magazine.
1. General Conditioning: On Monday, Wednesday and Friday do the following: 15 situps, 15 crunches, 15 pushups (bent-knee are ok). Lay on back and do: 4 alternate knee to chest (hold for 20), 4 raise one leg and use arms to pull to stretch hamstring. Lie on side and do: 15 leg raises, turn over and do other side.
2. Agility: Also on Monday, Wednesday and Friday, do: 4 X 20 yds. of running backwards, 4 X 20 yds. (in each direction) of side-shuffling, and 5 (each way) turning hops (stand with feet together, jump and turn 180 degrees, landing with balance) . Try to do all of these on soft grass or a wooden floor—and always inspect the surface you use for holes, bumps or other irregularities in order to avoid injury
3. Aerobic Conditioning: On Tuesday, Thursday and Saturday, do: 15 minutes of exercycle, stairmaster or 15 minutes of easy jogging on a treadmill, track, running path or mini-trampoline.
4. Anaerobic Conditioning: After your Aerobic workout, rest for five minutes, then: Do 5 intense high speed bouts for 15 seconds (with 1 minute rest in-between) using whatever aerobic exercise you used.
5. Leg Work: On Tuesday-Thursday and Saturday, do: 15 Step-Downs. Balance sideways with one leg on a step. With control and keeping knee centered over foot, lower yourself (as if your “stepping down”) a few inches, then raise up. Repeat 15 times each leg. After a week, add another set of fifteen. By week four, you should be able to do 4 sets of 15.

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