From: david@MEDUNA.CS.MISSOURI.EDU (David Drum)
Newsgroups: rec.skiing
Subject: Summary of skiing-prep exercises
Date: 16 Aug 92 18:06:13 GMT
X-Unparsable-Date: Sun, 16 Aug 92 13:13:59 GMT-0600

Here it is, folks!  I'd like to thank all the contributors, whose names I
included with their responses, so that they can be held responsible! *grin*
I'll be keeping this file, so if anyone wants to include it in the FAQ, I 
can send them a copy directly.  

A note to contributors: in the interests of clarity, some responses were
edited for spelling, punctuation, etc.  I did this very carefully and the
result should be nearly identical in content to what you sent me.  Again,
THANKS!

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.
Newsgroups: rec.skiing