Activities for skiing 

Activities for skiing
With many people off on skiing holidays shortly we thought it would be beneficial to give you some ideas of activities you can do in your daily lives to assist you in getting the most out of your holiday.
Skiing requires aerobic fitness and lower limb and trunk strength. Whilst there are specific exercises you can do at the gym there are also things you can incorporate into your daily activities that will be beneficial. Below are some ideas
Climb stairs: This can develop aerobic fitness and strength. When going up stairs at home try ascending 2 steps at a time. Do this fairly quickly to give a quick aerobic burst of training or go at a slower pace counting 3 seconds for each step to develop your strength. You can also come up onto toes on each step to strengthen your calf muscles.
When standing from a chair try doing it on one leg only ( use a hand on the chair to assist if required) then sit down and stand up on the other leg.
Go for a walk with a loaded backpack to increase the intensity and improve your leg strength.

Initially start with 1-2 kg and progress this. Find some hills to ascend and descend to make it even more effective.
When cleaning your teeth hold the sink with one hand and do some small single leg squats or try squatting to 45 degrees and holding it whilst you clean your teeth. Alternatively to assist your aerobic fitness run on the spot. I have tried this and the difficulty you have in breathing whilst cleaning makes it quite effective.
Take your shopping out of the trolley and carry it to the car as fast as you can. 
If you add up ever time you go upstairs, get up from a chair, clean your teeth, go for a walk and go shopping it can add up to a considerable amount of additional activity you would be doing if you incorporated these ideas. 
Don’t forget to visit our webpage http://www.functionalphysio@aol.com and follow twitter @adamlovegrove.
Adam and Jacqui

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Activiteis for skiing 

Activities for skiing
With many people off on skiing holidays shortly we thought it would be beneficial to give you some ideas of activities you can do in your daily lives to assist you in getting the most out of your holiday.
Skiing requires aerobic fitness and lower limb and trunk strength. Whilst there are specific exercises you can do at the gym there are also things you can incorporate into your daily activities that will be beneficial. Below are some ideas
Climb stairs: This can develop aerobic fitness and strength. When going up stairs at home try ascending 2 steps at a time. Do this fairly quickly to give a quick aerobic burst of training or go at a slower pace counting 3 seconds for each step to develop your strength. You can also come up onto toes on each step to strengthen your calf muscles.
When standing from a chair try doing it on one leg only ( use a hand on the chair to assist if required) then sit down and stand up on the other leg.
Go for a walk with a loaded backpack to increase the intensity and improve your leg strength.

Initially start with 1-2 kg and progress this. Find some hills to ascend and descend to make it even more effective.
When cleaning your teeth hold the sink with one hand and do some small single leg squats. Alternatively to assist your aerobic fitness run on the spot whilst cleaning your teeth. I have tried this and the difficulty you have in breathing whilst cleaning makes it quite effective.
Take your shopping out of the trolley and carry it to the car as fast as you can. 
If you add up ever time you go upstairs, get up from a chair, clean your teeth, go for a walk and go shopping it can add up to a considerable amount of additional activity you would be doing if you incorporated these ideas. 
Don’t forget to visit our webpage http://www.functionalphysio@aol.com and follow twitter @adamlovegrove.
Adam and Jacqui