Hitting the Slopes in Six Weeks – Part 6

Welcome to the final week of our six-week program designed to condition your body so that you are ready for the best ski and snowboarding season ever.

During the first five weeks we introduced four important stretches, six strengthening exercises and talked about the fundamentals of cardiovascular exercise. This week we are adding two more strengthening exercises to your routine. If you missed any of the previous five ski/snowboard articles check them out at www.karpfitness.com, as it is never too late to join in on the fun.

Stretching (10 minutes)

After you complete a 5-10 minute cardiovascular warm-up, perform the stretches that were outlined in week one, three, and five.

Strength training (25 minutes)

This week you will add alternating lunges and stability ball crunches to your routine. These exercises are designed to complete the strengthening component of your workout by increasing your lower body strength and overall core stability. Lunges are a great sport specific exercise because they target the gluteal muscles (butt muscles) which are an important source of power and explosiveness when skiing or snowboarding. Stability ball crunches are great for improving the overall strength of your trunk muscles, which will help your balance when making those screaming turns.

Alternating Lunges

Stand with your feet together with your toes pointed straight ahead and your hands at your sides. Take an exaggerated step forward with your right leg. Bend your right knee slowly, lowering your body close to the floor. Keep your right knee directly over the right foot and your back straight. Most of your weight should be over your front foot. When your rear knee is about two inches above the floor, hold for one second and slowly return to the starting position. Repeat the exercise with your left leg. Perform 8 to 12 repetitions with each leg. You should feel your gluteus and thigh muscles, not your knees, ankles or back. Perform two to three sets with a one to two minute break between each set. To increase the intensity try holding weights in each hand.

Stability Ball Crunches

When using a stability ball you must make sure the ball is the correct size for you. To determine this sit on the ball with your feet shoulder width apart. If your knees are at a 90 degree angle the ball is the right size for you and you are ready to start. To perform an abdominal crunch effectively on the ball, start by moving your hips forward and lying back onto the ball. Place your hands across your chest. Once in this position concentrate on raising your chest and shoulders up to a 45 degree angle. Now squeeze your abdominals and return to the starting position. Perform three sets of 15 to 20 repetitions. To increase the difficulty put your feet closer together. If you do not have access to a stability ball perform your crunches on an exercise mat.

Cardiovascular Exercise (30 minutes)

These exercises should be followed by 30 minutes of cardiovascular exercise. If you missed the information in week one regarding cardiovascular exercise be sure to check it out as it contains some valuable details.

Your workout should take approximately 65 minutes to complete and should be performed three times each week with a day of rest in between each workout. Continue to follow this routine right up until the ski and snowboarding season starts. After the season has begun you can continue to follow this workout but reduce the frequency to one to two times each week to prevent over-training and to maintain your strength levels. See you on the slopes!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Hitting the Slopes in Six Weeks – Part 5

Welcome to part five of a six week program designed to ensure that you have the best ski or snowboarding season ever. The hard work will pay off. You will be fully prepared to complete more runs, to explore more challenging terrain, and to get bigger air!

During the first four weeks we introduced three important stretches and five strengthening exercises. We also talked about the fundamentals and importance of cardiovascular exercise. This week we are adding one more stretch and one more strengthening exercise to your routine. If you missed any of the previous four ski/snowboard articles check them out in the sport specific section of out Vancouver personal training website, as it is never too late to join in on the ski fun.

Stretching (10 minutes)

After you complete a 5-10 minute cardiovascular warm-up, perform the stretches that were outlined in week one and three and add the following stretch to your routine.

Achilles Tendon Stretch

This stretch is designed to stretch your achilles tendon which is important for improved ankle mobility. This stretch is also important for the prevention of achilles tendinitis which is characterized by the tenderness and thickening of the achilles tendon. Such a condition could lead to a rupture, which would put an end to your ski or snowboard season.

To begin this stretch face a wall or other similar support. Put your left leg back keeping your heel flush with the floor. Make sure to keep your left leg straight. Place your hands on the wall, your right foot under your shoulders, and distribute your weight evenly over both legs. You should feel the stretch on the achilles tendon of the left leg. Hold this stretch for 15-60 seconds and repeat with the right leg.

Strength training (20 minutes)

This week you will add three-way heel raises to your routine. This is an excellent sport-specific exercise designed to strengthen your calf muscles, which in turn provides ankle strength and stability.

3-Way Heel Raise

Place the balls of both of your feet on a 2-inch riser or similar object. Start with your toes pointing in and ankles out. Slowly rise onto your toes and hold for 1-2 seconds. Return to your starting position and perform 5-10 repetitions. Perform your next 5-10 repetitions with your toes pointing out and the final 5-10 repetitions with your toes pointing straight ahead. You should feel your calf muscles. Take a 20-40 second break and perform 2 to 3 sets depending on your comfort level. To increase the difficulty of this exercise, use one leg at a time instead of two.

Cardiovascular Exercise (25 minutes)

These exercises should be followed by 25 minutes of cardiovascular exercise. If you missed the information in week one regarding cardiovascular exercise be sure to check it out as it contains some valuable details.

Your workout this week should take approximately 55 minutes to complete and should be performed three times this week with a day of rest in between each workout.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Hitting the Slopes in Six Weeks – Part 4

Time is flying by, summer is over, Thanksgiving has come and gone, before you know it the snow is going to start falling and then the ski-lifts are going to start moving! Don\’t waste any more time; let’s get ready to tear it up on the slopes before the season actually starts! By preparing your body before you head up the mountain you will be able to “show your stuff” right from day one. You will prevent injuries, your skiing and boarding ability won’t be hampered by your strength or endurance and you will help prevent those “first of the season” sore muscles.

Join us for part four of a six week program as we take you through exercises that are designed to improve your fitness level so that you don\’t regret even one day of the upcoming season on the snow. During the first three weeks we introduced three important stretches and three strengthening exercises, we also talked about the fundamentals and importance of cardiovascular exercise. This week we are adding two more strengthening exercises to your routine.

If you missed any of the previous three ski/snowboard articles check them out at www.karpfitness.com and remember it is never too late to join us. We are going to tear it up right from the get-go this season, so don’t be left behind!

Stretching (10 minutes)

After you complete a 5-10 minute cardiovascular warm-up perform the stretches that were outlined in week one and three. Stretching helps to reduce muscular soreness caused by exercise so, since you are pushing yourself a little harder this week, try stretching before and after your workout.

Strength training (15 minutes)

This week you will add plyometrics to your routine. They are an excellent sport-specific exercise as they are designed to closely mimic the amount of energy that you expend as you make each explosive turn down the mountain. We are also going to intensify your core stability strength by adding an exercise for your lower abdominals.

Side Jumps

Side jumps are a plyometric exercise designed to improve your speed and power. When your are skiing or snowboarding power is essential for rapid weight transfer, especially in poor snow conditions and for aggressive edging. It is important to have a sufficient strength base before your start plyometrics. If you do not feel confident with this high impact jumping movement be sure to talk to your doctor first.

To perform this exercise, place a telephone book on the floor in the middle of a room. With your feet together jump sideways over the book landing as softly as possible. As soon as you land on the floor, jump back to the starting position. Repeat this movement 20 times, take a 30 to 60 second break and repeat the exercise for one to three sets depending on your comfort level. To increase the difficulty jump over a taller object such as a milk crate.

Bicycles

This exercise is designed to strengthen the muscles of your abdominals. This is a great exercise for skiing and snowboarding because it isolates the lower abdominals, which you use continuously to hold your body upright as you make your way down a ski run. Strong abdominals also help to protect your lower back from injury.

To start, lie on your back with your knees at a 90-degree angle. Your feet should be flat on the floor. Contract your abdominal muscles and press your lower back into the ground. Raise your legs up while keeping your lower back pressed down into the ground. Move your legs as if you are riding a bicycle. The two most important things to remember while you perform this exercise are; to keep your stomach contracted and to keep your lower back pressed firmly against the ground. If you feel your lower back lift up off of the floor stop immediately and readjust your position. You should feel your stomach area, not your neck or lower back. Do 10 repetitions per leg, rest for 15 to 30 seconds and repeat three times.

Cardiovascular Exercise (25 minutes)

These exercises should be followed by 25 minutes of cardiovascular exercise. If you missed the information in week one regarding cardiovascular exercise be sure to check it out as it contains some valuable details.

Your workout this week should take approximately 50 minutes to complete and should be performed three times this week with a day of rest in between each workout. See you on the slopes!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Hitting the Slopes in Six Weeks – Part 3

This is part three of a six-week program designed to help you improve your fitness level so that you are ready for the upcoming ski and snowboard season. During week one and two we introduced two important stretches and strengthening exercises and also talked about the fundamentals and importance of cardiovascular exercise. This week we are adding one more stretch and one more strengthening exercise to your routine.

For those of you who are just joining us, it is not too late to start. Simply check out our web site (www.karpfitness.com) to review the previous articles and join us as we get fit for an awesome season on the slopes.

Stretching (10 minutes)

After you complete your 5-10 minute cardiovascular warm-up perform the stretches that were outlined in the week one issue. This week add the following stretch to bring the total number of stretches that you perform to three. Remember to apply a gradual stretch to the specific body part and hold with a steady amount of force for a period of 15-60 seconds.

Rotation Low Back Stretch

Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 15 to 60 seconds and repeat on the opposite side.

Strength training (10 minutes)

Strength training is important as increased strength improves your quickness and agility while on the slopes, especially in sub-optimal snow conditions, and provides you with the power needed for aggressive edging as you carve out those \”sweet\” turns. Muscle strength must go hand in hand with muscle balance in order to prevent injuries. When you ski and snowboard the muscles in the front of your legs, the quadriceps, do more work than the muscles in the back of your legs, the hamstrings. In order to prevent injuries it is important to maintain quadricep-hamstring strength balance. To ensure that this balance is achieved we are going to add hamstring curls to your routine this week. Continue to perform the two strength exercises outlined last week as well.

Hamstring Curls

Lie face down on a leg curl machine with your knees just off the bench of the machine. Hook you feet behind the roller pads with the pad positioned over your Achilles Tendon (below calf/above heel). Raise your heels up toward your buttocks without allowing your hips to come off of the bench. Your should feel your hamstring muscles and not your lower back. Return to the starting position in a slow, controlled manner. Perform 8 to 12 repetitions with a comfortable but challenging weight. Repeat three times. You can take a 20-90 second break between each set depending on your comfort level.

Cardiovascular Exercise (25 minutes)

These exercises should be followed by 25 minutes of cardiovascular exercise. If you missed the information in week one regarding cardiovascular exercise be sure to check it out as it contains some valuable details.

Your workout this week should take approximately 45 minutes to complete and should be performed three times this week with a day of rest in between each workout.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Hitting the Slopes in Six Weeks – Part 2

This is part two of a six-week program designed to help you improve your fitness level so that you are ready to “tear it up” from day one of the upcoming snow season. Last week we introduced the fundamentals of stretching and cardiovascular exercise. Hopefully you have now had 3 workouts and are ready to add some strengthening exercises to your regime.

For those of you who are just joining us, it is not too late to start. Simply check out our web site (www.karpfitness.com) to review last weeks\’ information and join us as we get physically ready for an awesome season on the slopes. This week we are going to introduce strength training to your routine with two sport specific exercises that will prepare your muscles to endure those long, never-ending runs. It is important during these exercises to try to recreate motions you might use on the slopes. This will help train and prepare your nerves to fire at the same speed that they will when you are cruising down the mountain.

Stretching (10 minutes)

Before you start, remember to do a 5-10 minute warm up. Your warm-up activity is your choice and can include anything from a brisk walk around the block, a bike ride up a hill or a walk on the treadmill.

This week continue to do the stretches for your hamstring and quadricep muscles that were described last week.

Strength training (15 minutes)

When you ski and snowboard your leg muscles are put to the test as your knees continuously bend and straighten with each turn made on your way down the hill. Also, when you carve those awesome turns your trunk muscles are called into play. It is for these reasons that it is important that you incorporate strengthening exercises into your training routine to prepare you for a safe injury-free day on the mountain.

Slow and fast squats

This exercise is designed to strengthen your legs so that you can make it down an entire run without stopping and to prepare your legs for the up and down motion of carving each turn. To begin, place your feet shoulder width apart, tighten your stomach muscles and then slowly bend your knees as if you are sitting down into a chair. Bend your knees until your thighs are almost parallel to the floor and be sure to keep your weight on your heals and don\’t let your knees go forward past your toes. Hold this position for 10 seconds and quickly extend your legs into a standing position. Repeat this exercise four times. Once you complete these four slow squats perform the same exercise doing the same motion but at a fast pace. Perform 15 of these fast squats at a pace of one per second. If your thighs are burning, stretch them out using last weeks\’ quad stretch. Repeat this sequence three times.

Transverse Abdominal crunches

This exercise is designed to help you turn from side to side as you are cruising down the mountain. Start by lying down on the floor (an exercise mat or blanket may make this a little more comfortable) with your arms at your sides, your knees bent and your feet flat on the floor. Begin the movement by bringing both hands up to your left knee as you crunch your trunk up towards the left. Breathe out as you are coming up and make sure you get your right shoulder blade off the floor. Return to the starting position and repeat the movement on the opposite side. Repeat this exercise 10 times to each knee for a total of three sets. Be sure to take a break between sets to relax your stomach muscles and do each repetition in a slow and controlled manner. This exercise will not only strengthen your abdominals and give you more defined turns, but will also help to decrease the severity of that all too common \”first of the season\” abdominal muscle soreness.

Cardiovascular Exercise (25 minutes)

These exercises should be followed by 25 minutes of cardiovascular exercise. This is a five-minute time increase from last week and if you missed last weeks\’ information regarding cardiovascular exercise be sure to check it out as it contains some valuable details. Try to do this routine three times this week, giving yourself a day of rest in between workouts.

Good luck with your second week of training and we\’ll be back again next week with some more exercises to prepare you for some pain free powerful mountain fun!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Hitting the Slopes in Six Weeks – Part 1

Over the next six weeks we will show you step by step how to get in shape for the upcoming ski and snowboard season. So, if you are tired of getting half way down the ski hill and having to stop due to a constant burning sensation in your legs, or if you wake up the day after skiing or snowboarding and find that your legs are in excruciating pain, then now is the time to start a sport specific conditioning program.

This week’s issue consists of two important training principles that should be the starting point of your workout. They are Stretching and Cardiovascular Exercise. Both of these components are a crucial part of your workout. During this first week your goal is to train three times ( ex. Monday, Wednesday, Friday) for 30 minutes following the exercises detailed below.

Stretching

As your flexibility improves, your body will be able to absorb the twists and turns that skiing and snowboarding place on it. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but it will increase your performance. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle which allows you to have improved performance.

Your stretches should be performed after an initial 5-10 minute warm-up on a stationary bike, treadmill, or stairclimber. Each stretch should be held from 15-60 seconds. Your stretching routine will start with two stretches for the lower body.

I. Quadriceps

While standing beside a wall for balance, bend your knee back and grab your foot with the opposite arm. The key to doing this stretch correctly is to keep your abdominal muscles tight so you do not arch your back. Also, make sure to keep your knee pointing straight down towards the floor with both thighs as close as possible to one another. To increase this stretch, try pushing your hips forward a little.

Stretch should be felt along the front of your thigh.

II. Hamstrings

Stand facing a table or a similar object approximately the height of your waist. Keep your left foot flat on the floor and place your right foot on the object. Make sure both legs are straight but not in a locked position. Lean forward towards your right foot while keeping your back flat and shoulders back. The stretch should be felt in the hamstrings of the right leg. Alternate your legs and repeat the stretch.

Stretch should be felt in the back of your thigh

Cardiovascular Endurance

The cardiovascular component of your workout will help with your endurance and prevent the burning sensation you feel in your legs when you are on the ski hill. There is a variety of ways to do your cardio such as using a treadmill, a stairmaster, stationary bicycle, or swimming. If you prefer outdoor activities try mountain biking, jogging or hiking. Anything will do, as long as it keeps your heart rate continuously elevated for at least 20 minutes.

An important training principle to apply while participating in a cardiovascular workout is to ensure that you are working in your target heart rate range. Your target heart rate range can be calculated by subtracting your age from 220 and multiplying that value by 0.6 and 0.8 for the lower and upper ends of the range respectively. For example, a 40 year old individual would have a maximum heart rate of 180 (220-40). The maximum heart rate is then multiplied by 0.6 and 0.8 resulting in a target heart rate range of 108-144 beats per minute. An easy way to manually take your pulse is to turn one of your hands palm up and place your index and middle fingers gently across your wrist. Feel for a pulse over the brachial artery(on the thumb side of your wrist). Then count the number of beats you feel in 10 seconds. Simply multiply that number by six and that\’s the number of beats per minute. It is best to wait until 3 minutes into your exercise before testing your pulse to see if you are in the right zone.

Staying within your target range is the best way to burn body fat and strengthen your heart. If you exercise above your maximum heart rate range, you will burn muscle and stored glycogen instead of burning fat. Because your goal is to strengthen your heart and improve your cardiovascular fitness, staying in your desired range is very important. Go at your own pace so that you always remain in your comfort zone.

Good Luck with your first week and we will see you next week with some new strengthening exercises that will help you get ready to hit the slopes.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

How do I avoid golf injuries?

Q:

I golf three times each week and want to avoid getting an injury this year, what do you suggest?

A:

Every sport is unique so it is important to have a fitness routine that concentrates on developing your muscles with a sport specific approach. Golfers must concentrate on the muscles of the shoulders, the stabilizers of the trunk, and the lower limbs which provide stabilization and alignment. Most golf injuries are a result of overusing the muscles most involved in the game, such as the lower back, wrists, shoulders and elbows.

Flexibility is essential to achieve full range of motion for your swing and to avoid poor alignment of the spine and pelvic girdle which often leads to lower-back problems. Stretching is a crucial component of a balanced exercise routine. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but also increases performance. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle allowing you to have improved performance.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

How can I avoid the muscle soreness the day after snowboarding?

Q:

How can I avoid the muscle soreness the day after snowboarding?

A:

Performing specific exercises, such as squats and crunches, for these body parts will help decrease the severity of that all too common “day after” abdominal and leg muscle soreness while also improving your strength and performance. You should also be sure to perform stretches for each body part and at least 20 minutes of cardiovascular exercise three times each week to improve your range of motion and endurance.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Improve Your Mountain Biking Performance

If you are looking to improve your cycling performance you need more than just strong legs. While a strong lower body is essential for power, as you begin to ride longer, more challenging trails, you will soon realize the importance of also having strong back and core muscles. A weak back and mid-section will limit your stability, balance and control on your bike. There are two sport-specific exercises included here that you can use as a starting point to provide you with the edge you are looking for.

Seated Cable Row

Grasp the handles and place your feet against the stop bar at the end of the machine seat toward the pulley, and sit down on the seat. Your legs should be slightly bent throughout the set to keep stress off the lower back. Straighten your arms completely and lean toward the pulley, to stretch your lats. Sit erect and pull the handle toward your lower ribcage, being sure to keep your elbows in close to your sides. As the handles touch your lower ribcage, pull your shoulders back and contract your upper and mid back muscles. Slowly reverse the movement and return to the starting position. Perform two to three sets of 12-15 repetitions with comfortable weight.

Stability Ball Prone Knee Tucks

When using a stability ball, you must make sure the ball is the correct size for you. To determine this, sit on the ball with your feet shoulder width apart. If your knees are at a 90-degree angle the ball is the right size for you and you are ready to start. To perform a Prone Knee Tuck, start on the floor on your hands and knees with the stability ball behind your body. Keeping your arms straight, carefully place your legs onto the ball, one at a time, and support your body with your arms. Keeping your back straight, roll the ball towards your torso by bringing your knees towards your chest. Once in this position, in a slow and controlled manner, return to the starting position. Perform two to three sets of eight to twenty repetitions depending on your comfort level.

These exercises are designed to improve the strength of your upper and lower back along with your core stabilization muscles, which are located around your trunk. They can be performed two to three times each week and can be a great addition to your regular workout routine. Be sure to contact your doctor before starting an exercise program. Good luck on the trails and enjoy the rest of the biking season!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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