Fitness Articles

As ski season approaches, many enthusiastic snow sliders will flock to their fitness centers. Eager to avoid the dreaded "thigh burn", some may perform countless sets on the leg extension machine, often at weight loads that would make Arnold terminate his workout. But is this really effective? Maybe not.

Where do the primary movements of skiing begin? In the legs? Well, no, not really. The 4 fundamental skills of Alpine skiing are Balance, Edge, Pressure and Rotary. Edge control involves a tipping action of the feet. As the skiers center of mass passes over the skis, pressure is increased. Then, to control the direction of the turn, rotary movements are used.

The key element that allows this sequence to occur with dynamic fluidity, is balance. Ski turns are empowered by your deep core stabilizers. The actual movement begins in the feet and ankles. Pure logic dictates that a ski fitness program should enhance balance, proprioception, and biomechanics of the feet.

Performing any traditional leg exercise on the Sissel Sitfit is an excellent way to integrate balance and proprioception with strength training. The "bumpy" side of the Sitfit imitates the uneven surfaces that skiers are sometimes faced with.

Edging and pressure movements can be practiced on the Sitfit. I like to use two Sitfits. Come down into a skiers "tuck" position. Shift your weight, from the pinky toe of your right foot and the big toe on your left foot, to the pinky toe on your left foot and the big toe on your right foot. Some professional skiers use the disc to break in new ski boots.

Since the sitfits are a relatively inexpensive product, its a good idea to purchase a few of them. For agility and proprioception, place a few of them in a circle. Step from disc to disc, maintaining postural alignment. The transitional balance you gain from this exercise is very beneficial for skiing. Have fun!

Lisa Marie Mercer has been a fitness professional since 1973. She is certified by the National Academy of Sports Medicine, The Cooper Clinic, and the PhysicalMInd Institute. Lisa is the fitness coach for the Epicski Academy, a 4-day ski clinic , which features some of the top ski instructors in North America. For details, see http://www.epicski.com/ Visit Lisa at http://www.ski-fitness.net/

Lisa Marie Mercer

“It requires a direct dispensation from Heaven to become a walker.”
~Henry David Thoreau

Have you been looking for an easy, fun way to get fit? One that doesn’t involve costly equipment or a ton of time?

Would you like to:

• Lose weight?
• Improve endurance?
• Tone muscles?
• Enjoy long range health?


Did you know that you can reap these benefits (and more) just by walking? You can! But, what most people don’t know: in effort to achieve a certain result, you need to use a specific program (or a combination of them).

When first making the commitment to a walking program, you’ll need to establish your goals--ask yourself: “What’s my main fitness priority?”

Next, you need only match up your goal to one of these five programs. Choose from: weight loss, cardio conditioning, muscle toning, long term health or a combination of all of these.

Here’s a thumbnail sketch of each simple program:

* Weight Loss

Benefits: Flatten tummy, shrink hips, tighten thighs, reduce excessive fat.

Type of walk: Moderate; 45-60 minutes, daily.

Calories expended: 2,000-2,500 per week.


*Cardio Conditioning

Benefits: Strengthens heart, improves aerobic endurance, helps you perform better during other aerobic activities, and helps you recover more quickly from physical exertion.

Type of walk: High intensity, brisk pace; 20-30 minutes 3-4 days per week.

Calories expended: 800-1,000 calories per week.

*Muscle Toning

Benefits: Improve muscle strength, endurance, body firmness and increase metabolism.

Type of walk: Moderate, with resistance; 20-70 minutes 2-3 days per week.

Calories expended: 500-3,000 calories per week.

Notes: Use hand weights-light hand or wrist weights and swing them in a controlled manner. When doing so, flex your arm muscles, keeping them as close as possible to your trunk.


* Long Term Health

Benefits: Done consistently, this walk will increase energy, reduce stress and fatigue, improve risk of heart disease, improve mood, improve self-esteem and ad years to your life.

Type of Walk: Consistent walks; 30+ minutes, daily.

Calories expended 2,000 per week.

* Have it all! Mix up all four.

Type of walk: Choose one program each day, 4 times per week or check
out some of the great walking videos here: 
http://www.collagevideo.com/!


My Mom’s story: When I was a teen-ager my mother and I used to exercise together. After some years, however, my Mom’s priorities changed and she found herself about 30 pounds overweight. Once she made the commitment to make a change, she used the combination of a daily walk and a sensible diet. The result? She lost one pound per week for 30 weeks and is back to her thin self once again!

A couple things before you begin. Most importantly, before you begin any fitness program, check with your doctor. Also, to make your walking workout a positive experience, invest in proper footwear. You will want to have flexible sneakers, walking shoes or (what I usually recommend) “cross-trainers.” They are available at all sporting goods stores: make the investment, you’ll be glad
you did!

And speaking of proper form, most people also do not realize that there is a “way” to walk for the greatest benefit. It’s easy: first, strike the ground with your heel, rolling your foot to your toe. Then, push off with your toe. Repeat this with your opposite foot.

That's all there is to it! With a little effort and your new flexible shoes "made for walkin'" you are well on your way to walking yourself fit!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Laura Turner, Certified Personal Trainer has developed a series of health, fitness, and nutrition tips available at http://www.1brand-new-body.com/ In 21 days you can create healthy new you,let her show you how! Get her free
report: 7 Steps to a High Performance Body by sending a blank email to: [email protected]


Laura Turner, C.P.T.
http://www.1brand-new-body.com/