| OCR Text |
Show WASATCH MOUNTAIN TIMES Pe ovy Fo ancuace IT’S NEVER TOO LATE FOR SKI CONDITIONING Oe, a9 SO U A By Abby ® SANDWICHES And you APRES COFFEESKI DESSERTS DAILY 7AM-5PM TURQUOISE COTTAGE ON THE CORNER OF PARK & MAIN PARK CITY should Khe manageable 4 r » Basic Gq }4 4 ~ fe ¢ Work a : range and fax e service State-of-the-art Phones en For a Good “Sleigh in Park City, i Y : O09 Ride Dinners Snowmobiling Hot-Air Balloon Rides Car Rentals ¥qy —, ee AB f] ( a eo Fishing Trips & Gambling OY oe RESERVAII The Adventure Center . iss Tours Lodging Reservations Horseback Rides ~ # Helicopter Skiing ” Snowcat Skiing © Concert Tickets < -) the rs ae 5 hk r ® Avoid guesswork-we only book with Park City’s most respected companies ASK HOW YOU CAN ENJOY MANY OF OUR ACTIVITIES FOR FREE! ABC Reservations Central (801)-649-ABCD an aerobic that for level level of intensity for 2 down to a moderate 3 minutes high level for (2223) Visit our Information Center at 514 Main St., Park City own needs, different limits and abilities. into an understandable and areas: cardiovascular ee ee oe oe oe Dumbbell Fly endurance, high level. interval and moderate to 90 seconds Strength Leg strength is a critical part of conditioning for skiing but don’t forget your upper body Strength conditioning for skiing should focus on the legs but should include abdominals, back, arms, shoulders and chest Strength can be improved by lifting times a week. abdominals: Make sure you have a day of rest between each day of lifting. Consult a fitness professional at your gym for proper form and technique. Adjust the program to your current level of weight training experience and current level of strength. WEIGHTS — DAY 1 legs: squats: (4 sets of 10 repetitions) Place feet shoulder-width apart, toes pointing front, bend knees, moving down and to the back, keeping knees directly over ankles. lunges: (3 sets of 10 on each leg) Take a large step forward with you right leg, landing on your heel, bending to a low position, pushing back to a standing position. Repeat with left leg. PAGE (50) crunch situps on the floor with knee upper body 3 inches off floor lower 3 minute moderate interval, if it is comfortable. But keep exercising in these aerobic intervals for 45 minutes. Work up to a duration of 60 minutes, Once you Vé reached 60 minutes, increase the uume pe riod of the high intensity interval three step ups: @ sets of 15 on each leg) Using a bench or a box, place right foot on the bench and step up until the right leg is fully extended. Step back down and repeat with left leg. chest: bench press: @ sets of 12) dumbbell flies: G@ sets of 12) machine flies: G sets of 12) shoulders: overhead press with dumbbells: (4 sets of 10) 2 minutes. a wights @ Receive FREE information and reservations on activities, lodging and transportation. @ Enjoy pr Pick more OOO9OOO9O Time at a high Resume with 01-649-7334 ©O OOOO three Jse a heart rate chart to guide you, as well as your perceived level of exertion (or 10w hard you feel like working) There is no particular magic in the interval time used, except the high level © should be a shorter period, You can short- - Local number voice messaging - and much, much more ye training. ¢ Repeat alternating high levels for 45 minutes Receptionist Service Order-taking on minutes s the advantages of: caatics timesharing Conference Room Computer Training Word Processing 4° interval ¢ Bring 4 » Private office space w/ full services i. work minutes Ci office i to such as running or cycling e Always warm up for at least 5-to-10 Offering everything from: » Shared is eCXeIcise, : Cooperatives ® : workout This is an important part of conditioning for skiing. One of the fastest ways to improve your cardiovascular endurance is 2 e to meet your Cardiovascular endurance © yof Park workout strength and flexibility. These segments can be done together, or separately, depending on your time constraints or the level of intensity you give each area. EEE 4 tailor this An easy way to break up your ski conditioning program through 5 Wright lthough, ideally, it’s best to have started conditioning for skiing months ago, it’s never A... late to start. At the very least, you'll be betteroff for spring skiing, if you start now. Before starting any physical conditioning program, you should consult your doctor. There are many different ways to condition for skiing. The following is just one alternative. back: (50) machine, bent, reverse lifting situps — while on your back with feet in the air, lift buttocks slightly off floor, then back down WEIGHTS — DAY 2 legs: squats: (4 sets of 10) hamstring curls: @ sets of 10) same motion as lunges Smith machine: (4 sets of 10) same motion as squats back: palms pull-ups: facing away pull-downs: @ sets @ sets rows: of of 10) with (3 sets of 10) lat 10) arms: biceps dumbbell curls: (4 sets of 10) triceps press downs: (4 sets of 10) or biceps cable curls triceps dips WEIGHTS — DAY 3 repeat Day 1 WEIGHTS — DAY 4 repeat Day 2 Flexibility After the cardiovascular and strength workout, you should work on stretching and flexibility. Flexibility training is often overlooked. But it should be at least onethird of your program in ski conditioning. Stretching should always feel good. Never push the stretch to an uncomfortable point. Never bounce when you stretch. Hold your stretches for a least 30 seconds. There are many ways to stretch. This is just one general guideline. But no matter which guideline you follow, always include flexibility training in your ski conditioning program. quadriceps stretch: Lying on your side, reach your top hand back to your top ankle and hold it behind you. Release and repeat. Turn to other side. abductor stretch: Lying on your 14 Quadriceps Stretch back, cross your feet in the air over your hips and hold the sides of your shoes. Release and cross the other way. Repeat. hamstrin® stretch: While on your back, elevate one leg over head, using your hands to lift it. Walk your hands up toward your sockline and hold the stretch. Release and repeat more slowly. Repeat on other side, back stretch: Begin on your hands and knees. Arch your spine up toward the ceiling. Hold and release, coming back to a neutral spine position. Do not arch into a sway back. Repeat slowly, 2-to-3 times. chest & shoulder stretch: Sitting tall or standing, bring both hands behind you and grasp them together and extend your arms to a comfortable stretch. Abby Wright, an attorney in Park City, teaches fitness at The Prospector Athletic Club and holds training camps for the men’s varsity University of Utah basketball team and the U.S. Women’s Alpine Ski Team. |
