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Show MOUNTAIN BODY TIMES LANGUAGE Shape Up for Skiing By Abi Wright There are many ways to improve your cardio fitness level. On a scale of kiing isn’t fun shape. The if more you're not in fit you become, the more fun you'll have on the slopes. Power, -speed, balance, and control are all assets to help your skiing. Ski conditioning should include four different types of training: flexibility, cardiovascular, strength and agility. By training in a 1 of these areas, you'll be less prone to injury and will be faster and stronger. 1 to you, level each 10 (0 being the most difficult for personally), you should work at a of 6, 7 or 8 for at least 20 minutes time. One very effective way to increase your cardio fitness level is through interval training. Intervals are useful because improvement is fast and it simulates how you ski. Interval training is working at a high intensity for a period of time, followed by a lower level of intensity. warm For example: up and stretch; begin cardio workout at a low level for 5 minutes; increase to level-6 for one minute; increase to levelfor one minute; decrease to level-6 to two minutes; increase to level-8 for two minutes; decrease to level-6 for three minutes, etc. Cool down and stretch. Strength Training Strength training is also essential to your ski conditioning. Make sure you Flexibility Increase the range of motion in your joints by stretching. Stretching should be done every- day, especially at the start and end of your workouts. Never bounce when Hold each stretch onds. you stretch. for 20-30 sec- For skiing include stretches ankles, knees, hips and shoulders. for Cardiovascular Training Although skiing doesn’t appear to be a sport that would emphasize cardio work, being in good cardiovascular shape is essential. You should engage in cardiovascular training at least three times a week. have needs. No a program one Chest and Shoulders — two sets © leg press machine Agility Training Agility training is an added bonus to your ski conditioning program if you have the time and desire to include it. If you have any present or previous injuries, you should consult your doctor before doing agility exercises. Most agility exercises include quick, short motions from side-to-side. Tape Hop Put a strip of masking tape on the floor. Standing only on one foot, hop from one side of the tape to the other. Remain close to the tape for 15 hops. Then switch to the other Back — two sets e pull-ups * seated rows Arms — two sets © triceps push-downs e biceps curls Abs and low back — two sets e low-ab butt lift ¢ crunches Legs — three sets e lunges foot. that suits your program is for squats e bench press e incline dumbbell press e overhead dumbbell press @ every- one. Weight training will greatly enhance your power, control and balance in skiing, as well as help protect you from injury. Generally, strength training should be done at least three times a week. Always warm up and_ stretch before and cool down and stretch following weight training. Always use control and proper form when strength training. Use muscles, not momentum. Here is a generalized program: the weight should be heavy enough on each set so that your muscles are being The fitness center that has been shaping up Salt Lake for over 17 years is now open at Kimball Junction. ake abr, =" © World Now OPEN Class Aerobics Classes * Reebok® Step Classes * Personal Trainers * Massage Therapists On ¢ Free-Weight fatigued by the end of a set of 10 to 15 Staff Equipment * Coffee Shop & Pro Shop * Stairmaster® & Lifefitness® * Icarian® Weight Machines * On-Site Child Day Care repetitions. MEMBERSHIPS AS LOW AS $35 A MONTH You can watch 4 Sony 61” Big Screen TVs from any of the aerobic equipment including the latest Stairmaster® and Lifefitness® Heart Rate controlled machines. New Club Hours: Monday-Friday 6 a.m. to 9:30 p.m. * Saturday 7 a.m. to 3 p.m, * Sunday 8 a.m. to I p.m. BODYTECH FITNESS CENTER ce Located in the new “Village at Kimball Junction”— Next to Smiths Food & Drug CALL 647-9111 FOR INFORMATION, Hours & CLASS TIMES |
