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Quick-fix fitness
#1028640 - 15/07/10 08:44 pm
Quick-fix fitness
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Dive
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The +1 and I are off for a snowy jaunt in ten days time. Trouble is, she is not fit (neither am I, for that matter) and has, by necessity, been very sedate the past few months. There is no way she can get fit in so short a time, but I was thinking that maybe a couple of sessions to give her body a kick - running, sit-ups, press-ups etc. - would help stave off those sore days at the snow.
My logic runs thus; I go for a run after a long time off, and my legs hurt for the next three days. Then go for a run and they hurt the next day, but not too much. From then on I'm fine.
Does that make any sense or is she in for a world of pain?
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#1028657 - 15/07/10 08:59 pm
Re: Quick-fix fitness
[Re: Dive]
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Dusty B
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Something is better then nothing in any instance. Think about the muscles that you will be using skiing/boarding.
Thighs, quads and stomach for skiing. Personally doing the same thing at the moment, trying to do a quick fix. So I am lots of sit ups, exercise bike (I used to run a lot but I recently have given up due to a fear of long term damage to my knees with running) and lots of stairs.
Found a group of 50 stairs down the road, do 10 ups and downs as quick as I can. Doesn't take long and really feel the legs burning in the right spots.
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#1028669 - 15/07/10 09:05 pm
Re: Quick-fix fitness
[Re: Dusty B]
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BigWaveDave
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when you find the miracle answer please let me know...
_________________________
The Mole - a large hairy creature that lives under the snow.....
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#1028684 - 15/07/10 09:14 pm
Re: Quick-fix fitness
[Re: Dive]
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sbfellow
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The +1 and I are off for a snowy jaunt in ten days time. Trouble is, she is not fit (neither am I, for that matter) and has, by necessity, been very sedate the past few months. There is no way she can get fit in so short a time, but I was thinking that maybe a couple of sessions to give her body a kick - running, sit-ups, press-ups etc. - would help stave off those sore days at the snow.
My logic runs thus; I go for a run after a long time off, and my legs hurt for the next three days. Then go for a run and they hurt the next day, but not too much. From then on I'm fine.
Does that make any sense or is she in for a world of pain?
If you have the balance for it, try one-legged squats. They will kill your quads very quickly if you them right. Also, they strengthen your core because of the balance aspect. Might be just what you're looking for!
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#1028691 - 15/07/10 09:20 pm
Re: Quick-fix fitness
[Re: sbfellow]
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Dive
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I might combine things and get her doing ten sets of one-legged stair runs. More for my enjoyment than for her benefit.
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#1028769 - 15/07/10 09:57 pm
Re: Quick-fix fitness
[Re: Dive]
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FAT BOY
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No hope ......
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#1028820 - 15/07/10 10:26 pm
Re: Quick-fix fitness
[Re: FAT BOY]
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SLK
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Being fit, yes yes I think I can remember those days. I think the best way to get fit is to stay fit??
_________________________
Just love to ski
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#1028853 - 15/07/10 11:04 pm
Re: Quick-fix fitness
[Re: SLK]
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Mamabear
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I had to do the same thing after my shoulder surgery before our trip to Thredbo last week. Wasn't pretty...and I was in a world of pain on day one and two on the slopes.
All she can do is her best .. and then try and keep it up in between so next trip is not such a killer.
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#1028980 - 16/07/10 09:02 am
Re: Quick-fix fitness
[Re: Dusty B]
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Little Tiger
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Thighs, quads and stomach for skiing.
Achilles, calves, peroneals(??sp - the ones on the sides for edging??), hamstring, glutes?
My lower legs always seem to suffer more than upper... and hamstring seems to be the ones that need most work on upper legs... quads only when +1 is killing me making me do too many high edge angle turns or I get tense... they seem to look after themselves pretty well when I ski decently but not full on... (eg not trying to be a racer - I'm not - that would need more legs)
"stomach" - I focus on core rather than stomach (ditch the sit ups and do some stuff more based on stabilisation and activation)
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#1028983 - 16/07/10 09:07 am
Re: Quick-fix fitness
[Re: Little Tiger]
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RascalKing
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We're heading down two weeks from today and in the same situation. I'm the least fit i've been in years!
Am a bit scared actually about how i'm going to hold up, particularly after day 1 - have an old injury that flares up every time. Couldn't walk after day 1 last year; was ok after that.
Probably will do some squats and stairs at least. Keep telling myself i'm going running at lunchtime but I just can't move my big butt out of the chair!
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#1029064 - 16/07/10 10:33 am
Re: Quick-fix fitness
[Re: Dive]
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SpiralOut
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Just make sure you start tapering off the intensity over the last few days. You dont want to start sore on your first day on the snow.
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#1029067 - 16/07/10 10:35 am
Re: Quick-fix fitness
[Re: SpiralOut]
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RascalKing
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Don't worry - my intensity never gets too high! Am going for a run/walk at lunchtime so that's a start I guess. Pain tomorrow!
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#1029090 - 16/07/10 10:52 am
Re: Quick-fix fitness
[Re: RascalKing]
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Dive
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I'll be running up and down some short hills today and having a go at new core exercises I have just looked up. The hard part is getting +1 out - I think she needs to do at least 2 sessions before we go, with 3-4 days rest. I'm sure she'll hate me for it, but you have to be cruel to be kind!
I think, but may be wrong, that hill running, especially that strange legs-akimbo lolloping downhill running style, covers most leg muscles and also balance and quick reactions.
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#1029272 - 16/07/10 12:28 pm
Re: Quick-fix fitness
[Re: Dive]
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PG
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IMO just get on a bike and ride. It will strengthen your legs and give your cardio a boost.
If possible also do gym work to strengthen back/abs/waist.
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#1029273 - 16/07/10 12:29 pm
Re: Quick-fix fitness
[Re: PG]
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CarveMan
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Old and Crusty ;)
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IMO just get on a bike and ride. It will strengthen your legs and give your cardio a boost.
I agree - it's not ideal and comprehensive but has worked for me in the past.
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#1029389 - 16/07/10 01:51 pm
Re: Quick-fix fitness
[Re: CarveMan]
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sli1
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The bike riding is not bad - at least it gets you used to your heart rate being up again and is enjoyable to do over reasonable period, ie one hour. However good skiing relies on lots of knee flex, then recovery, unless you ski like a robot. Therefore quads need working. Do squats - put your arms out in front at shoulder level and pump out as many as you can in a minute.
The running or walking down steep hill as Dive said, also wallops the quads nicely. Walking down the Staircase or Eskdale spurs from Mt Bogong just drills my quads.
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#1029406 - 16/07/10 01:59 pm
Re: Quick-fix fitness
[Re: sli1]
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Petesguitar1
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If you have sand nearby, go for a decent brisk walk in the deep stuff, helps me with my calves / ankles / stability. Also, 10 days out is plenty of time to get stretching. Doesn't matter how 'strong' you are, if you aren't lmber there is a good chance you'll end up sore. Same thing before/after skiing.
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#1029414 - 16/07/10 02:03 pm
Re: Quick-fix fitness
[Re: Petesguitar1]
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gareth_oau
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make sure you stretch before and afterwards, especially the first few days.
Stretching aftwerwards is a great way of avoiding soreness the next day
and stretching beforehand is a great way of preventing injury if you fall etc while still not warmed up
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#1029489 - 16/07/10 02:55 pm
Re: Quick-fix fitness
[Re: gareth_oau]
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RascalKing
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You've inspired me - just went for my first run of the year! Not as unfit as I thought, but definitely have a way to go.
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#1029728 - 16/07/10 06:02 pm
Re: Quick-fix fitness
[Re: RascalKing]
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Little Tiger
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gareth - are you sure? I understood functional warm-ups help with injury prevention but that stretching before hand does not and may(some studies but not a lot IIRC) lead to injury(stretching cold for example)
Long term stretching (eg daily) helps but a single stretch does not was the study I recall... post exercise stretching on the other hand has better studies to support it
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#1029738 - 16/07/10 06:12 pm
Re: Quick-fix fitness
[Re: Little Tiger]
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gareth_oau
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you are correct LT, Ive been doing good quality stretching for 14 years now as part of my warm up routine for martial arts.
however before hand, its a light stretch, followed by warm up exercise, before more stretching, before going full-on.
but I'm sure that any form of light stretch plus a quick warm up is better than hitting a downhill run (and potentially a very jarring fall) without anything beforehand.
the cool down stretch helps to release build up of lactic acid which causes a lot of the pain and stiffness the next day.
We also do it in martial arts because stretching afterwards is where you maximise your flexibility
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#1029749 - 16/07/10 06:28 pm
Re: Quick-fix fitness
[Re: gareth_oau]
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Little Tiger
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Yep - I was told always a functional warm-up... eg for skiing an easy warm up run... otherwise a run and stretch(ie stretch warm)... stretching afterwards is very important... One of my ski buddies was a phys ed teacher and ex champion diver/trampolinist... she always watched the time and made us stretch within 30mins of finishing... and was always trying to get me running up and down stairs before my morning stretch(at 6am I think folks would have killed me)... so I always stretched light and did anything that warmed up first...
Also I was told to go swim a few laps after skiing to remove lactic acid - easy to do in Thredbo... not too fast as it is a warm down - but apparently effective...
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#1029786 - 16/07/10 07:17 pm
Re: Quick-fix fitness
[Re: Little Tiger]
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Dive
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A Massage can be good to get rid of lactic acid too. I used to do it when I was a cyclist in the uni team - cycling is low impact so you don't get the microtears that high impact sports impart, but the lactic acid builds up around the joints and ,assage was very effective in dispersing it. Get some baby oil from wherever you keep it in the bedroom (ahem) and rub muscles, pulling upwards towards the heart, rub around the ankles and knees, then rub sideways across the muscles, slowly working towards the heart.
I haven't stretched after exercise in a good while now. I heard that it was bad for you, as your muscles were already stressed and could be further damaged. But that was something I read on the internet, or heard from a man in the pub. I may have to change my habits.
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#1029805 - 16/07/10 07:34 pm
Re: Quick-fix fitness
[Re: Dive]
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rrrobts
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heh ive been trying to cram some exercise in the past couple of weeks - gone bike riding a bunch of times (both road and DH mtb) and spent 4 hours on monday playing capture the flag (which on defense is like playing a 4 hour basketball game) - i was totally ruined after monday but have been stretching alot since and had an easy hour bike ride on wednesday.
feeling better than i was 2 weeks ago 
on the bus to falls tomorrow 
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