Newsgroups: rec.skiing

            The rec.skiing Frequently Asked Questions List
                              -or-
   Everything you always wanted to know about skiing and were *just* about
   to ask by posting.

   The rec.skiing FAQ is a work in progress and is maintained by glen
   baker (glenb@sr.hp.com) Additions and corrections to the FAQ are 
   welcome. If you have an addition or correction to make please take the
   time to write it out in the format of the FAQ so that I don't have
   to try to figure out how to say what you're trying to say!


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   *       REALLY IMPORTANT DISCLAIMER STUFF!!               *
   *     -------------------------------------               *
   * The rec.skiing FAQ is a compendium of questions and     *
   * answers that frequently appear on rec.skiing. Neither   *
   * the contributors to the FAQ, the posters of the FAQ,    *
   * nor their employers make any claim whatsoever regarding *
   * the accuracy or safety of ANYTHING in the FAQ. Any item *
   * that may appear to be offering either medical or legal  *
   * advice is doing neither.                                *
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   Index:
       1) Welcome, Disclaimers, etc
       2) Alpine Equipment
       3) XC equipment/Info
       4) Clothing
       5) Technique
       6) Transportation
       7) Lodging
       8) Phone Numbers
       9) Miscellaneous
      10) Jobs
      11) Summit County
      12) Southern California
      13) Exercises
      14) National Ski Patrol
      15) Europe
      16) Lest we become too serious

 ------------- Section 13: Exercises -------------


From: chris@chinook.atd.ucar.edu (Chris Webster)

     A very good excercise to work on your legs is "wall sits".  Pretend
     you're sitting in a chair while leaning against a wall.  Also take
     something the size of a large detergant box, place it on the ground
     and jump sideways back and forth across the box.

From: "Stephen S. Hultquist" <ssh@vnet.ibm.com>

     Aerobics are the first need, especially if you're going to the Rockies
     or Sierras.  Biking, running, rowing, etc.  Second, general leg,
     shoulder, and arm exercises.  Legs are obvious.  Shoulders and arms
     because you hold your hands up all day with your poles in them!
     You need to start slow.  I'd suggest starting with slow running or
     jogging to build up your aerobics, then check out a local gym and ask
     for some suggestions there.

From: John Gunn <gunn@cucbs.chem.columbia.edu>

     The single best exercise for skiing is running up stairs.  Otherwise
     basic overall fitness should be enough.

From: edsr!tantalum!hkelly@uunet.uu.net (Kelly Shuldberg)

     I've found that a good, solid combination of aerobic and anaerobic
     exercise helps me the best.  I like to run, so that handles the aerobic
     side of things, but there are other activities that work just as well -
     biking, those stair machines, even walking, if you keep up a brisk
     pace, will help.  You should do this (according to various "experts")
     at least three times a week for at least 30 minutes at a time.  This
     will be more or less important, depending on where you plan to ski.
     Most of the western ski areas are quite high (the tops of Taos and
     Santa Fe are 12,000 feet, for example, and Alta and Snowbird start at
     8,000 and go to around 11,000), and if you just jump from the lowlands
     to high altitude and start making oxygen demands on your body, there
     might be problems.  Altitude sickness at these levels isn't likely to
     kill you, but it can make what should be a pleasant time a miserable
     one instead.  Then do some anaerobic exercises to strenthen your
     muscles.  I like dead lifts for my legs (they *really* work your
     quads), but doing them incorrectly or with too much weight can cause
     more harm than good.  You can substitute weight machines like the
     Nautilus with less risk of injury, but personally, I think the results
     are less satisfying as well.  I also think upper body strength is
     important, but it's really your legs that get the workout. You might
     try consulting a local trainer at a gym, or I'm sure there are books
     that contain good ideas.  This program is just what works for me.

From: rohilton@diana.cair.du.edu (RON HILTON )

     You might try my stuff.  It's not too heavy duty but I can still ski
     bumps all day and race and post good results.  Do these about three
     times each week:
	  1. Stationary Bike (1/2 hour).  If you do this fast enough it
	  will build up your legs and your wind.
	  2. Sit ups - 50.  These will build up back muscles to absorb all
	     that bending and bumps you hit all day long.
	  3. Arm curls with free weights (40 lbs) - 30 reps.  Builds up
	     arms enough to be able to pole in lift lines and on flats
	     without killing your arms.
	  4. Lift dumbbells from your side to 90 degrees (with your palms
	     down) - 20 or 30 reps each arm.  (This gives strength to hold
	     poles up all day, otherwise you might start dragging them
	     which causes all kinds of problems when you ski).
	  5. Get those spring contraptions from the sports store that you
	     squeeze to build up your grip.  Do about 40 per hand.  Helps
	     with the ski poles.

From: behzad@mdd.comm.mot.com (Behzad Khamneian)

     Legs: Squats, leg-curls (for the hamstrings), and calf exercises. Also,
           lunges and leg extensions would help.  You don't have to do all of
	   these, but extensions, lunges, and squats are the absolute musts
	   (for building your quadriceps).  I recommended leg curls so that
	   you would have a good strength balance in your legs by not
	   ignoring your hamstrings.

     What I saw the U.S. Olympic coaches doing to potential skiers was the
     following: They had them out on a football field.  The coaches told the
     skiers to bend their knees to 90-degrees (like squating) and jump
     forward, using both legs.  One hop right after another.  This will help
     toning, building, and endurance.

     If you are not into lifting weights, riding bikes and running are also
     good exercises.

     Remember: You don't necessarily have to lift heavy weights.  Just tone
     up and build endurance.  Make sure you stretch well and that your hips
     are flexible.

     Upper body: Lateral and front raises (shoulders/deltoids), lat pulls
		 (for your Latisimus Dorsi), and any tricep-building and
		 toning exercises.  You may also work on your Trapezius
		 muscles.

From: Charles Fineman <fineman@ptolemy.arc.nasa.gov>

     Someone at a ski shop once told me that an instructor they knew jumped
     up on milk crates.  Stand between two milk crates and alternate jumping
     on and off each crate.  Jump off the left leg onto the right crate, then
     down.  Jump off the right leg onto the left crate and down.  She said he
     used ankle weights once this got too easy.  She said he would do this
     during a TV show (don't recall if was 1/2 hour or an hour.)

From: jac@ds8.scri.fsu.edu (Jim Carr)

     Whether cycling improves aerobic condition depends on distance and pace.

     My views are colored by having experienced the transition from youth,
     where I was always in decent shape and also skied regularly, to 39+1 and
     living in Florida so that I ski infrequently.  I was in the best shape
     when I ran and did some light weight work in college, but I can come
     close to that by preparing for *several* months before a trip.  (As an
     aside, infrequent skiing means that your skills are rusty.  I find that
     doing some class-type exercises is a good way to get the edge back.) 

     I focus on 3 things: legs, endurance and recovery, and upper body. Do
     not neglect upper body strength in a workout for skiing, especially if
     you are going to do bumps.  However, any weight work should be done for
     power and flexibility, not "body building".  Always work where you can
     do 3 sets of 10.  I use a DP rower that converts for other uses and,
     although not adjustable as much as one would like concerning load, it
     meets my needs at a good price.  The rowing is great for legs and
     general conditioning, and it can be used to do half-squats for the
     thighs. 

     I do two things for the legs: an isometric that strengthens the muscles
     around the knee (you tense the muscle like you would to hyperextend the
     knee - push it down - but do not let it move) and half-squats on the
     machine.  The former is an exercise I learned from a friend recovering
     from knee surgery, and I find it helpful and easy to do in lots of
     situations.  The latter helps in lots of ways, but one is worth some
     elaboration: I find that the number of bumps I can ski is directly
     proportional to the number of reps I can do at a particular setting of
     the machine.  I also find that my recovery time between sets of bumps
     is reduced and also proportional to the way I work out.  This exercise
     can be used to simulate the transition from aerobic to anaerobic and
     back to aerobic that is common in skiing but not in most casual
     workouts. Sort of like interval training, only with weights, since I
     will work toward doing at least 3 sets of as many as 40 half-squats at a
     setting that experience tells me will be effective.  (I keep records.) 

From: toh@micor.ocunix.on.ca (Marc Sira)

     Exercise I do to get ready for skiing (and for it's own sake B-):
	     Rollerblading! on flats, up hills, down hills, sliding over
	     cars B-).  Skating (Ice) when the canal freezes, though last
	     year that didn't give me much of a head start on skiing.

From: jan@sun1.interlan.com (Jan Cranny)

     Shape magazine had a workout designed for skiers about a year ago that
     consisted of the following.  I would sugest trying to get hold of the
     article - a picture being worth a thousand words etc...  The ones I've
     marked as "normal" require some kind of equipment which should be at
     most gyms, you would be better off asking someone at the gym to show
     you how to so the execise than have me explain it.

     ski dip - hold onto a bar, tuck one leg behide the other ( toe of
	       tucked leg just behide heel of other and dip down by bending
	       the leg you are standing on
     ski step - jump from side to side (from left to right foot trying to
		jump about 30 inches sideways each time.
     balance squat - hold onto that bar again, knees slightly bent rest the
		     top of one foot on a chair or bench behind you (about
		     2 feet from bar) lower body as far as possible or
		     until back knee touches floor.
     forward lunge - as normal
     side lunge - as normal
     grapevine - ask someone who does aerobics
     leg press - as normal
     hamstring curl - as normal
     hip abduction - as normal
     hip adduction - as normal
     bench press - as normal
     lat pulldown - as normal
     tricep pulldown - as normal
     crunch - as normal

     number of reps and sets depend on fitness level.

     Other activites recommended

     racquet sports - to give short bursts of power and to keep you used to
		      standing in the ready position.
     windsurfing - develop a keen sense of balance and learn to master
     outside forces
     biking - can't beat it for developing strong thighs
     in-line skating - closely mimics that actions of skiing.

     I found a sports shop near me that has ski slope, (basically a very
     large tread mill at an angle covered with carpet), I've been going
     about twice a month for the last year, I think it really helped with
     my skiing last year as not only had I had some practice before I got
     there but also the correct leg muscles had been used to exercising.

From: rvanhorn@nrtc.northrop.com (Bob Van Horn)

     Best work out and conditioning I could find involves two machines which
     I puchased and use faithfully.  First was the Nordic Track Cross
     Country Skiing machine.  Great for legs, back, butt, and wind.  Also
     great to trim off the pounds.  Second machine was one called "Skiier's
     Edge" which is a side-to-side trainer.  Do Nordic Track M-W-F and
     Skiier's Edge T-Th-S.  Usually hit them 0430 to 0500 while watching
     CNN, get the news, work up a sweat and start the day with a rush.

     Works for me.!!

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