|
|
Fit to Ski & Play
By Carl Petersen PT - Author of Fit to Ski | |
| | |
|
| COOLING DOWN |
Continue jogging until you reach the 35-40 minute mark, then start walking to cool down. While cooling down, add a little more general body & core strength to the workout by alternating different exercises. Move from one exercise to the next without resting to continue the aerobic benefits.
|
1a) Sit Downs - work your core functionally by starting in a sit up position and doing a reverse crunch or sit down.
1b) Calf raises
Calf raises work all lower leg muscles.
Raise up slowly, hold for 2 seconds, and lower slowly.
Try for 2 x 10-20.
| |
|
2a) Push-ups improve the strength of the chest muscles and shoulder stabilizers. Do one set of push-ups in each of three different hand positions: hands narrow (thumbs touching), hands shoulder width and wide.
When starting out try doing them in a kneeling position or against a table making the resistance a little less.
2b) Hip Bridges
Lying on your back with knees bent to 90 degrees, bridge hips up in the air and hold for 4 seconds.
Do 2-3 sets of 10-15 repetitions.
When your core strength improves add a ¼ twist at the top.
| |
|
Now the forty five minutes are up and the workout is finished. Head for the showers and still have time for a quick lunch or to make dinner. Add some variety by changing the agility exercises you do at the beginning, changing the cardio(aerobic) component from cycle to stairclimb or elliptical trainer or by changing the general body exercises.
| BETWEEN FITNESS TIPS |
Maintaining general fitness between workouts is easy if you follow a few simple tips. Develop a 'fit' attitude. 'Keeping moving' should be your philosophy.
 Walk to the store or a friend's house.
Get off the bus early and walk the last 10 minutes to and from work.
Take the stairs instead of the elevator.
Use hot and cold showers for the regenerative effect on the tissues.
A couple of things to remember: first, if you have any doubts about your current fitness level, consult a physician before beginning this or any other exercise program (see below). Secondly, stretches for all muscles groups should be part of your routine.
Good luck with your "Fit to Ski and Play " (Forty Five Minute Fitness). I'll see you on the slopes.
Carl Petersen P.T. is a Partner at City Sports & Physiotherapy Clinics and Traveling Physiotherapist for the Canadian Alpine Ski Team. His new book Fit to Ski is available at www.citysportsphysio.com
| | |
| Exercise Waiver |
Always check with a healthcare professional before beginning any exercise program. For specific medical or training problems advice and treatment, athletes, parents and coaches should personally consult with the appropriate professional. All matters regarding your health require medical supervision. The editor, authors, publisher and Fit to Play and Fit to Ski specifically disclaim any liability, loss or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this article.
| | |
|
|
|
Add to favourites
Make ifyouski my homepage