Exercise - Free Fitness Library
Ski fit
Carol Messer
When the cold winter nights draw in, the last thing most of us want to do is to pull ourselves away from the fire and work up a sweat through exercise. Yet for those who engage in winter sports such as skiing or snowboarding, keeping fit in the winter months can mean the difference between an enjoyable and invigorating holiday or one fraught with aching muscles, exhaustion and even injuries. For the rest of us, it can mean avoiding that pre-summer panic to get rid of those extra inches piled on over the winter.
Carol Messer, Personal trainer with the Oxfordshire based consultancy, Body Culture UK, has devised a unique workout to keep you fit for winter sports or just fit for life which is based on favourite winter activities - downhill skiing, cross country skiing and ice skating. The programme will benefit all aspects of your fitness; stamina, suppleness and all-round body toning. It's quick, effective, you don't need any special equipment to do it, and best of all you can actually do it in your warm and cosy home instead of outside in the chilly frost!
The Exercises:
Warming Up: Spend 6-8 minutes doing rhythmic arm and leg movements such
as stepping side to side, marching or jogging on the spot, brisk walking
around the house, shoulder rolls, large arm circles, pushing the arms
out in front of you or over your head, knee lifts etc.
Hill Climbing: Climbing up and down your stairs using the programme as a guide. Keep the abdominal muscles tight and posture upright - avoid leaning forward from the hips. Use your hands to steady yourself if needed.
Speed Skating: Stand with feet slightly wider than hip-width apart to start. Shift the weight onto the right foot as you kick the left heel towards the buttocks. Then step and shift to the left as you kick back with the right heel. Get a good rhythm going, swinging your arms from side to side to make the speed and intensity greater.
Alpine Chair Lifts: Face away from a solid chair or bench, with your hands gripping either side of the seat. Your feet should be flat on the ground 2-3 feet in front of the seat, and your knees bent. Lower your buttocks down towards the ground until your elbows are bent at right angles. Push back up to starting position using the arms only -- don't help with your legs!
Narrow and Wide Ski: Stand with feet directly under your hips, arms raised in front of you to shoulder height. bend the knees, keeping the heels on the floor and sweep the arms down by your sides as you are skiing. Bend and straighten four times, then step out to the right and do four wide skis, keeping the toes pointed forwards. Step in again for four narrow skis, and then out to the left for four wide again. Repeat this sequence, holding the abdominal muscles tight throughout and leaning slightly forward.
One-Legged Ski: Start as if you are going to do a wide ski - bending down. Instead of straightening both legs, shift the weight onto one leg as you lift the other out to the side. Do another wide ski, then lift the other leg. Keep alternating legs, making sure the knee of the lifting leg points forward as the leg lifts. This time, take your arms out to the side with the lifting leg.
Slopes Press Up: Stand facing a wall with the feet about two feet from it. Place your hands on the wall at shoulder height, in a wide position. Keeping your body in one long line, lean into the wall until your nose touches it and then press back to starting position.
Cross Country: Stand with your right foot and right arm extended in from of you, and the left arm and leg behind you. Change legs and arms with a hop. Repeat continuously at a steady rhythm, as if you were cross country skiing.
Ski Pole Pull: Use a broom handle, metre rule or a towel, held in front of your body with hands slightly wider than the width of the shoulders, elbows bent. Stand with your legs wide, knees slightly bent, stomach tight and spine neutral. Keeping the elbows bent, rotate the shoulders so the pole or towel is above your head. Try to squeeze the shoulderblades together. Rotate to return to starting position.
Bobsled Crunches: Lie on the back with your knees bent, feet flat on the floor and the hands behind the head. Lift the head and shoulders off the ground, without pulling in on the neck and hold for 2 seconds. Keep this position and extend the arms towards the knees. Hold for 2 seconds. Keep the head and shoulders lifted as you return the hand to behind the head and hold for 2 seconds. Lower to starting position and rest for 2 seconds.
Apres Ski Stretches
Calves: Standing on the lowest step of your staircase, hold onto the
banister and stretch off the heel step towards the floor. Hold without
bouncing for 20-30 seconds and repeat on other leg
Front of thighs: Stand on the floor holding the banister with the left hand. Bend the right knee, bringing the heel towards the buttocks, and hold it in the right hand. Hold for 20-30 seconds then change to the left leg.
Back: Stand facing the banister, holding it with both hands. Keep your knees slightly bent, then tuck your head and tail under and round the back away from the staircase. Hold for 20-30 seconds.
Chest: Stand facing away from the banister, holding it with both hands behind the back. Let shoulderblades squeeze together and the chest open out. Hold for 20-30 seconds.
The Programme
If you are unsure of which level to use, start with "Beginner".
If it feels easy, try the next level. When you find the level you are
using is getting easy, move to the next level. Try to change over from
one exercise to the next as quickly as possible. You should feel your
heart beating harder and your breathing getting quicker.
For best results, aim 3-5 varied exercise sessions per week. It is always advisable to see your doctor before embarking on any exercise programme.
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Beginner
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Intermediate
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Advanced
|
|
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Warm
Up
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6-8
mins
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6-8
mins
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6-8
mins
|
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Hill
climbing:
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|||
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Walk
up/walk down
|
3
times
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5
times
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7
times
|
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Walk
up/run down
|
3
times
|
5
times
|
7
times
|
|
Speed
Skating
|
30
seconds
|
1
min
|
11/2
mins
|
|
Alpine
Chair Lifts
|
30
secs
|
1
min
|
11/2
mins
|
|
Hill
Climbing
|
|||
|
Run
up/walk down
|
2
times
|
4
times
|
6
times
|
|
Run
up/run down
|
2
times
|
4
times
|
6
times
|
|
Walk
up/run down
|
2
times
|
4
times
|
6
times
|
|
Walk
up/walk down
|
2
times
|
4
times
|
6
times
|
|
Narrow
& Wide Ski
|
30
secs
|
1
min
|
11/2
mins
|
|
One
Legged Ski
|
30
secs
|
1
min
|
11/2
mins
|
|
Slopes
Press Up
|
30
secs
|
1
min
|
11/2
mins
|
|
Cross
Country
|
30
secs
|
1
min
|
11/2
mins
|
|
Hill
Climbing:
|
|||
|
Run
up/walk down
|
2
times
|
4
times
|
6
times
|
|
Run
up/run down
|
2
times
|
4
times
|
6
times
|
|
Walk
up/run down
|
2
times
|
4
times
|
6
times
|
|
Walk
up/walk down
|
4
times
|
6
times
|
8
times
|
|
Ski
Pole Pull
|
30
secs
|
1
min
|
11/2
mins
|
|
Toboggan
Crunches
|
30
secs
|
1
min
|
11/2
mins
|
|
Apres
Ski Stretches
|
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