Dr Moore is going skiing soon and although she goes to the gym regularly, she realised that she needs to wake up muscles that she hasn’t used for a while to cope with the new demands on them.
Remember – muscles are action specific!
You need:
- Strong shoulders for pushing off with the ski sticks.
- Flexibility because when you rotate your body in one direction, your skis turn in the other direction – so you can zig zag down a slope easily.
- Strong legs – you need to be able to vary your stance from upright to squatting in order to help you control your speed and to turn.
- A strong core on which to build strength in your arms and legs
If you don’t prepare properly, that’s when you don’t enjoy yourself because every part of you aches and you feel like giving up after day one.
Start now at home with the following exercises:
- Squat for Stronger Thighs
Squats are one of the best thigh exercises you can do. Stand with your feet shoulder-width apart and your hands by your sides. Push your hips to the rear, and bend your knees until your thighs are roughly parallel to the floor. Stand back up and repeat. To help make your shoulders stronger at the same time hole weights in your hands – cans of beans or bags of sugar. Do two to four sets of 12 to 20 repetitions resting 30 to 90 seconds between sets.
- Improve Your Agility with Lateral Jumps
Lateral jumps are a good skiing exercise because they strengthen the outside of your thighs — the muscles you use when you push off your edges — and also improve your agility and coordination. They are also good for increasing leg power and strength. Find something that is shin height and stand sideways to it. With your feet together, jump over the barrier and then immediately jump back. Keep ground contact to the minimum and make your jumps quick and light. Do two to four sets of 10 to 20 jumps. Use a higher barrier for a harder workout
- Increase Your Endurance With Wall Squats
With your back resting against a smooth wall and your feet slightly in front of you slide down the wall until your knees are bent to 90 degrees and your shins are vertical. Push your back and bottom against the wall as hard as you can. Hold this position, but not your breath, for as long as you can. Relax, rest and repeat for two to four sets. Use the weights in your hands too to make it harder and help your shoulder muscles to get stronger.
- Planks for Stronger Core and Shoulders
Lie on your front with your arms bent and elbows resting on the floor. Lift your hips so your weight is supported on your arms and toes only. Hold this position for 30 to 60 seconds and then rest. Repeat for two to four sets. Do not hold your breath. You can also do side planks.
- Learn to balance better
Stand on one leg and pull the sole of your other foot up and in so it is pressed firmly against your inner calf, knee or thigh depending on your flexibility. Turn your knee out and open your hips. Place your hands together in front of your chest, out at shoulder level or above your head as preferred. Hold this position for 30 to 60 seconds and then switch legs. When it gets easy stand on a soft pillow or close your eyes. Use those weights when doing this too.
Good luck and if you are in doubt that you are doing these correctly, mention to Dr Moore or Dr Barton that you are going skiing – they can both help you with any questions you have.