30 August 2013
It’s time to get fit for the snow… here’s Dr Craig McLean with same valuable and timely advice
By Dr Craig McLean, fitness expert for the Ski Club of Great Britain and sports injury chiropractor.
Now you’ve heard that preparing your body for skiing is a great idea for preventing injury and making the most of the investment you make to get you and the family to the mountains each winter, but maybe that’s not enough of a motivator to get you off your butt and down to the gym!
Well here’s another thought – a stronger, fitter and more flexible you will allow you to hold your technique and position over your skis right up to the end of the day, preventing those horrible pressure/rubbing related issues in your ski boots. Yes, thats right comfy feet!
Ski Fitness Programme – Part 2: Ski Stretch
Think about it… late in the day after that big outback trail in the deep snow or after that long lunch, you get tired, turns appear harder and your weight goes back on your skis. Shins slam into the tongue, toes hit the front and the ankles rub. I work closely with bespoke London boot fitters ProFeet and Surefoot and they agree even after the perfect boot fit, poor positioning in the boot while skiing can be down to poor ski fitness not the ski boot fit itself. There is only so much a coach like Warren Smith in Verbier can teach you if you don’t have the strength to hold form as you fatigue.
So it’s simple really – get cardio active and get to the gym.
For cardio try cycling, as it’s the closest thing you can do to replicate the skiing action in the UK. You can try spin classes at the gym, or buy that road bike and join the lycra brigade. If cycling isn’t for you get walking, running or climbing up down your local hills.
If you’re hitting the gym, give yourself a minimum three month preparation plan and follow the steps I’ve outlined in my two ski fitness videos found on the Ski Club TV[1].
The focus needs to be on flexibility and strength. Flexibility of the ankle and hip joints is key the more flexible you are the better you’ll be able to achieve the correct position over your skis.
Strength of your thighs (quads), butt (glutes) and core are important. A gym workout doesnt need to be a three hour time vacuum try running or walking to the gym (20 min), a circuit of six exercises (for example; squat, lunge, plank, side plank, lateral jumping and bridge), each lasting 1 minute. Repeat three times (20 min) then walk or run home (20 min). One hour total time. If you do this regularly you’ll be well on your way to a being in top shape when the snow starts to fall, not to mention setting yourself up for a more comfortable time in your boots!
Craig McLean is the Ski Club’s chiropractic and fitness expert. If you have specific questions for Craig visit our Ask the Expert pages, or see Craig and his team at Putney Chiropractic Centre in London. [2][3]
Ski Club members receive 50 off their first visit fee at Putney Chiropractic[4] (normally 125).
Join the Ski Club to receive this discount as well as plenty of other member benefits. [5][6]
References
- ^ Ski Club TV (www.skiclub.co.uk)
- ^ Ask the Expert (www.skiclub.co.uk)
- ^ Putney Chiropractic Centre (www.skiclub.co.uk)
- ^ Putney Chiropractic (www.skiclub.co.uk)
- ^ Join the Ski Club (www.skiclub.co.uk)
- ^ member benefits (www.skiclub.co.uk)
Resources:
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Does Anyone Know Any Fitness Tips That Work? Short fitness tips that really work would be very helpful, thanks.
To stay fit or become?
Becoming fit requires motivation and determination. Eating healthy and regular exercise.
Try avoiding fast food places at all times; don’t skip breakfast (most essential meal of the day).
Hope this link will help you:
http://www.besthealthmag.ca/get-healthy/fitness/9-surprising-fitness-tips
What Are Some Good Fitness Tips? I have been trying to lose weight for a couple months now and has been stuck at one weight. Do anyone have any fitness tips and also eating tips for me?
80% of weight loss is diet.
You can eat a healthy diet and lose weight.
You can eat a healthy diet and exercise and lose more weight.
You can exercise and eat a poor diet and not lose and even gain weight.
A good healthy diet high in fiber, lean meats, eggs, complex carbohydrates, whole grains, antioxidant foods, healthy beverages and low in added sugar and salt help people lose weight, lower cholesterol, increase energy, improve brain function, lower blood pressure, reduce cancer risk and have a more positive lifestyle!
You need to eat a lot more food and a lot more fiber!
Diets that exclude foods from any food group are fad diets and do not lead to permanent weight loss or solve any other health issues.
First, try to kick your fiber intake to 40 grams of both soluble and insoluble fiber.
Whatever you do, get your fiber from your food, not from a jar.
Fruits and vegetables have good fiber in them. A high fiber diet increases the metabolism.
Try a breakfast cereal with at least 20% of recommended daily allowance of fiber in it. They are usually low in sugar so there is a double benefit. Blueberries or raspberries on top add more fiber and antioxidants. But fresh or frozen, not the kind in syrup. Oatmeal with berries or a bit of fresh honey is also good.
Raw nuts are a great source of fiber, healthy fats, and antioxidants. Avocados are the best.
Lots of beans, peas, and grains are high fiber. Whole grain breads. Fiber kicks up the metabolism so you actually burn more calories. These foods will give you more gas in the beginning but if eaten daily, the bacteria in the digestive tract will elevate lowering the gas output.
This will get you on the path for a healthy daily bowel movement. This helps clean the system and aids healthy digestion.
I know it goes against everything you’ve heard but eating lots of the right foods will actually help you lose weight!
Next, take an age appropriate basic daily multivitamin. Don’t look at your multivitamin as nutrition but more as an insurance policy. Think of it as filling in the gaps in your daily diet as opposed to a primary source of nutrients.
You have to drink lots of water to be healthy. But you can disguise it. Fill your glass all the way full with ice before pouring low sugar beverages. Try iced green tea with a splash of orange juice in it for sweet. More antioxidants. Add lemon juice to water for flavor. Slice up a cucumber and float it in pitcher of water. Gives it salty fresh taste. But you must drink up to 100 oz of water daily to help your body get rid of waste and the natural toxins.
Last, you need to get 7-9 hours of quality sleep depending on your age. All recent sleep studies report a connection between poor sleep patterns and weight gain. This includes going to bed as close to the same time every night including weekends. Most of us stay up late Friday and Saturday night and it throws us off.
You must combine a healthy diet with exercise to multiply the benefit. Whether an hour a day in the weight room or just a 30 minute brisk walk every day, the added benefit of a regular exercise program really do increase and accelerate healthy weight loss.
I lost 30 pounds in 5 months by spending my money at the grocery and gym and have kept it off for over two years. Less than 3% of people that attempt weight loss lose it and keep it off for two years. It is not easy. It is a lifestyle change.
Good luck and good health.
What Are Your Best Tips To Live A Healthy Life? Health tips in any area would be great. Especially what foods to eat, fitness tips, avoiding colds or being sick, and being happier.
Sorry it’s so broad, but I just wanted some really good tips or secrets, or anything. Thanks!
One has to be happy, not worry about everything little thing that goes wrong, think of others who have life a lot worse or the ones who are gone who whould like to swich with you, but most importantly, you must cleanse your body of toxins and take suppliments.
Anyone Know Some Good Fitness Tips? I’m really bad at running, and I would like to loose a few pounds, so I was wondering if anyone could give me some simple fitness tips? Just a simple fitness regime, please.
Avoid elevators and escalators,,
climb stairs,, walk long distances every single day.
hour of cardio at your target heart rate every day.
stretch properly afterwards or you wont want to come back tomorrow which blows the whole plan.
good luck