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weight training exercises? - Page 2

post #31 of 153
Lucky -

Hadn't thought of that - I will definitely check into it! I imagine it HAS to be some kind of vitamin deficiency.
post #32 of 153
mmmmm. Oxygenated spam! yummy! Tasts sort of like a Little Tavern burger!
post #33 of 153
It's been said that a Banana or 2 in the morning will raise your potassium level and help with cramps. I eat them just because I like them but I don't usually have cramps. Cause and affect or placebo? who knows.

can we quit with the oxyup spams
post #34 of 153
dchan -
Bananas are a must! 2 is definitely my quota on a ski a.m. I'm intrigued with Lucky's magnesium suggestion.
post #35 of 153
Are you a fitness instructor??? If you are I need some advice. I have always found most workout instructors lean more toward men then woman muscles. I have the Classical woman shape and find some of the instructors in my old gym bias towards woman and lean toward men more. No offense guys but some movements are different for woman then men.

Right now I am restricted to my pregnant woman work out at the local hospital but after the baby comes I am going to get back in shape again. Sick of the extra baby fat.

"Fly like an Eagle" -
Steve Miller Band
post #36 of 153
it's true. doctors often prescribe magnesium for leg cramps, and it works. potassium (as in bananas) can also help.

in terms of stretching, it's interesting to note that the best scientific evidence out there shows no reduction in injuries with stretching before exercise. the authors of that study think that the more important factor in injury prevention is fitness level.

i personally still stretch before workouts and skiing, but i'm not sure if it really helps, according to a pretty decent study.

just food for thought...
post #37 of 153
Snow bj,

Lisamarie cannot respond to you right now because she's away. So don't feel snubbed.

I'm curious about your previous post on ballet. What would someone actually do in a begining ballet class? Do people do this who aren't actually going to perform?

post #38 of 153
Thanks Tog

As for your question about ballet, it all starts with stretches and learning the proper form and position of the body. (hehe) its harder to explain on the computer then to demo it in person.

If you like more info on it give me a day to have the right info.. my husband is bugging me to us the computer right now

"Fly like an Eagle" -
Steve Miller Band
post #39 of 153
Hardest (yet one of the better) squats routine I use is the 666 (or the Hell routine as I call it). You do 6 sets of 6 reps taking 6 secs to go down 1 sec @ bottom then 6 secs to return to top 1 sec rest, repeat. I have fairly strong legs for my size, and 185lbs makes my legs literally shake. Works like a champ to build strength and stamina. One warning - GO LIGHT!
post #40 of 153
Ski2bfree -

Thanks for the challenge - I'll definitely give it a go and an update in a few days.
I foresee calling it the "Hell In a Bucket" routine.
post #41 of 153
Becca Jane; The fact is, we all needa little bit of both types of training. Woman tend to shy away from weight training, but we need to do some to prevent osteoporosis. Being pregnant {CONGRATS!} means that at the moment, your body may be a bit hyperflexible, due to the hormone called relaxin. If your joint are too flexible, you will be unable to maintain stability on the slopes. Many men have the opposite problem, muscles too tight= injury.
In terms of body type, I understand what you are saying. For many years, the fitness industry upheld a gaunt, boyish body as the ideal for females. So the exercise programs were designed accordingly. But things are beginning to change.
Since this post was written on a ski board, lets think of what we nedd while skiing. Dynamic balance and flexibility. Another words, we are not standing still on the hills, balancing on one leg. Nor are we {or should we be} muscling our way down the hill. If any one has tried the Pilates technique, it emphasizes core stability an d "Strength with length". This is highly functional for skiing. And for you, Becca. if you are intersted in a longer, leaner look, rather than a bulky one. Hope this helps.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #42 of 153
LisaMarie -

Interesting about the Pilates technique you mentioned. I have an opportunity to try it out coming up and was wondering what to expect and how well it really works.
Obviously, what you put into it...but in general, it sounds interesting.

post #43 of 153
Squats are good but dont forget your lower back too. Add deadlifts to your routine. Both regular deadlifts and stiff legged deadlifts to work hamstrings. Also add abdominal work, crunchs on the floor with weight on your shoulders, i use two 55 pound dumbells to get around 12 reps. While your at it mite as well work uppoer body to, look at any top ski racer and most do a complete workout. One thing though is i wouldnt do leg work if your going to ski next day. At least i cant do that.
post #44 of 153
Kneedropper: Are you taking a mat or an equipment class? They are somewhat different. Let me know, and I'll let you know what to expect. Also, there are various ways to make it more ski specific. Nice web site, BTW.
post #45 of 153
I was in PAIN the beginning of each ski season from being out of shape. Suffered from pulled hamstrings and calves. Finally got smart and in Spring 2000 I began a whole body weight training routine. Did variations of most of the previously mentioned advice, concentrating on legs including stretching (especially hamstrings and calves). No OxyUp, but I do use some supplements.

This season I am skiing better than ever and keeping up and passing the younger guys. And now even my ab 6 pack shows. So all us guys, even over 45 really can get it together. I just takes some time to really exercise.
post #46 of 153
In prepartion for our pending ski season we focus a lot on core stability work. Lisamarie mentions the Pual Chekc seminars - he has some great exercises that combine the use of Swiss balls and weights. The weights do the usual strength and muscle toning of the targeted muslces, eg. bench press; but if you do it lying on a swiss ball instead of a bench you strengthen your core area, and keep all the small stabilisers functioning. Traditional weight training focuses on the major msucle groups, and this leads to muscle imbalance and injuries - my hubby was experiencing this after 20 years of traditional weights. He has now included a lot of Paul Chek exercises so the stabilisers and smaller muscle groups gets worked as well. He noticed a big difference in his balance when skiing last year after modifying his training, and we are both looking to getting on the slopes this year to see what difference it has made.

On the stretching issue, one of the latest theories we have heard is that stretching shuts down the muscle. Should stretch at the end of the day. At the start we do warm up style exercises such as squats and knee bends to get the blood flowing.
post #47 of 153
Excellent, well informed, highly accurate post, 2kiwis. Are you a trainer or physical therapist?

Be Braver in your body, or your luck will leave you. DH Lawrence
post #48 of 153
Lisamarie -

I'll be taking the equipment class - is one better than the other? Producing quicker results?
Thanks for checking out the site! Glad you liked it.

I used to live in Newton - I see you are in Brookline. Fun area!!
post #49 of 153

Thanks(and the congrats) for the info I will check out the Pilates technique. My husband and I was talking about joining a gym together and have him workout with me after the baby is born.

Your right about my joints being so soft right now, even if I sit wrong I can easly pull my hip joint out(god does that hurt). Not to mention bending over(or squating) is becoming a struggle to get back up. My girl is working her poor mother over , so the first thing I do when Daddy gets home is.. "Rowann get Daddy!!! Daddy is home go get him Girl" (hehehehehe)

"Fly like an Eagle" -
Steve Miller Band
post #50 of 153
Kneedropper: Equipment produces faster results because it gives you more resistance. It does get a bit expensive, after awhile. One of the organizations I trained with has put some of the exercises on the stability ball. Its an awesome way to do the work, even better than the machines. Since the ball is obviously an unstable object, unless you are in excellent alignment, it will not move in a straight line, or where you want it to go. Kind of like skiing.
What will probably happen in your first session, is that the instructor will do an assesment of your postural alignment. You'll be placed on a torturous looking piece of equipment called the reformer, which has attachments for your arms and legs. Most classes start with some pedaling action for the legs. Your teacher will probably make some observations about your knee, foot, ankle alignment, which will prove invaluable for skiing.
Pilates had this theory of the POWERHOUSE. All movement stems from the abdomonals, back and gluteals, and you will be reminded of that quite often. All moves will be fluid, smooth, and controlled. Again, like skiing.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #51 of 153
Lisamarie -

So, The Reformer, huh? Sounds a bit like The RACK! Yipe?
I'm awfully intrigued however. I'll keep you updated - I'll be starting shortly.
Thanks for the preview - I've been meaning to try out the stability balls. Definitely like skiing. I tele, so balance does play a small role. (
post #52 of 153
I just got the brocheure from the fitness industry's annual conference. Suzanne Nottingham, who won the fitness instructor of the year award, is doing a workshop entitled "Real Training for Winter Sports". Suzanne is an instructor at Mammoth, and her fitness presentations are usually snow sports related.

Her theory for this workshop is that the changes in snow sports equipment necessitate a change in the fitness training we do for the sport, in the same way a change in skiing technique has changed. I find this really interesting. Whenever I've looked up info on ski conditioning exercises, they always seemed more appropriate for the older equipment and technique. Which is why I've been intuitively changing my program.
In all humbleness, I am pretty strong, which sometimes gets in the way of proper technique. {I muscle my turns}. So this will be interesting.
There will also be a workshop on a Pilates machine called The Chair {sounds ominous, eh?}. I've done this and had a little trouble with it. Most of it involves the use of the feet and ankles, which of course, are essential for skiing.

I'll post a full report in mid July, after the conference.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #53 of 153
I am neither. The knowledge comes from the other of the 'twoKiwis'. My husband has trained at the gym for over 20 years, and his hobby is muscle reconstruction (deep tissue massage and exercise). After 14 years of marriage I have absorbed some of his knowledge.

He designs workouts and trains me, plus his training partners at the gym, but not interested in doing it full time. He does charge for his massage now because it has now extended beyond friends and family with referrals.

We met at the gym 16 years ago - yes we did have them way back then, so this has always been a major part of our lifestyle. There were not a lot of women doing weight training back then.

It is really interesting the differences core conditioning can make, to everyday life, and most sports training. We invested about $800 in purchasing some of Paul Cheks instructional videos (expensive hobby). After watching these you find out that you have been breathing wrong for most of our lives, and have been putting our bodies out of balance with the old styles of weight training.

We hope that with following Paul Checks ideas, and regular training that we will be able to still ski through our golden years when we retire. Now we just have to figure out to get rich enough to ski both hemispheres year round. One idea I had was he could do massage at ski resorts while I skied!
post #54 of 153
I must admit this Pilates sounds interesting. As lisamarie knows, I have called gyms "Dungeons of excruciating boredom". (Sorry 2kis, no offense it just hasn't been my bag.)
Why? I guess it's just the idea of lifting endless #'s of weights, plates etc. I even forget how many I've done while I'm doing them. "Was that 10 or 12? Sh*t, I'll just have to do 2 extra to make sure. I know, a real gym master eh? Also the idea of marching from one machine to the next. "Hey! You done with that one?" Just the thought has me screaming in horror.(well not quite)

But movements, well you either do them or don't. (no forgetting #'s! Plus I like the idea of movement-it's interesting, it's fun. It's like... eeerrahhh... skiing!
I like almost any thing where you move- rollerblading, ice skating, tennis, I even tried roller skating recently and am now hooked.
(As long as the movement is not just running-another on the bleh list. But sports where you run, that's interesting.)
Hey 2kiwis, (great name by the way) how do you manage to do those things with video? I know for me it just wouldn't work. Probably have to spend a lot of time looking in the mirror -bleh. I'd be like "hmmm... I bet I'm getting an email right now, I'd better check!" Or, "ya know I really should drain the oil in my car now". I suppose you've got the other 1ki to start hitting you with a bataka yelling "Get back there! No stopping now!" Actually just the thought of this happening should keep one in line.

Well, I've rambled enough about nothing. Thing is I have to start doing enough of something. Or else nothing will be something.
Enough said?

hey 2kis, y'all say "cheers mate" there or just on that other big island?
post #55 of 153
Two Kiwis: You and your husband will definitely be able to ski into your "golden years" if you continue to follow Paul Cheks' programs. As you know, all his exercises involve the use of the transverse abdominals which support the internal organs and help maintain balance and stability, even in one's "senior years".
The Pilates mat work I teach is an evolved variation of the method, which adopts many of Chek's principles. As I said before, this makes it more ski specific. BTW, Paul Chek sometimes comes to Australia and New Zealand. It may be interesting to "check him out" {no pun intended} in person.
Tog, since you are on my list of instructors that I want to take a lesson with next year, perhaps when I see you I can show you a few ways to make fitness enjoyable. Maybe I'll have you lie in the snow with your head facing downhill and have you do crunches against gravity. {I'M KIDDING, I'M KIDDING!!}
But watch out, I give the term "difficult student" a whole new meaning!

Be Braver in your body, or your luck will leave you. DH Lawrence
post #56 of 153
Tog Said:
>>>>>Why? I guess it's just the idea of lifting endless #'s of weights, plates etc. I even forget how many I've done while I'm doing them. "Was that 10 or 12? Sh*t, I'll just have to do 2 extra to make sure.<<<<<<

LMAO Your not alone.. I am just as bad in a gym as you, and I have to have a work out partner or I never finish.

"Fly like an Eagle" -
Steve Miller Band
post #57 of 153
Interesting Pilates stuff Lisamarie. I am studying Physical Therapy, and I want to work with dancers and athletes, especially skiers!. I may ask you many questions. I love your signature. The Virgin and the Gypsy was my fave book in high school. Don't think the gypsy was talking about skiing, though.
post #58 of 153
Lisamarie, no I am not a trainer or therapist. Just a gym junkie for the last 20 years. My husband and I met at the gym 17 years ago, so it is an important part of our life. He is more dedicated than me, and very interested in the Paul Chek methods. We spent about $800 buying his tapes, and it has been worthwhile. My husband also does muscle and joint therapy as a hobby (deep tissue massage) and has had a lot of succes fixing injuries on friends and family who had no luck with the medical profession. My brother in law too great delight in going back to his physio to tell him that he was fixed in one session by a cop, and he had been to his physio 10 times with no relief. The Paul Chek methodolgies fit in well with the msucle therapy, as most problems as caused by inmbalances. As we get older, we have both hit the big 40, old injuries can come back to haunt, and we want to keep our bodies in good nick so we can ski heaps in our retirement.

I hope this updates on the message board, my last reply went astray somewhere....
post #59 of 153

You wrote,

>Maybe I'll have you lie in the snow with your head facing downhill and have you do crunches against gravity.<

This should be subtitled " How to move the Dungeon of Excruciating Boredom outside!"

See, if we did said "crunches" (though I confess I prefer Nestle's, well o.k. Lindt) it would be far better in a modified manner. Perhaps they could be performed while sliding down the hill? Maybe a few poles to go around, even a jump or two? This might make it more interesting so the brain has something to do besides count (mine's not good at that, too easily distracted).
The question is how to perform the crunches without just doing crunches?
Perhaps we should cable Mr. Chek?
Or Harald? You see he has this video with Kevin Cos...

SnoBj, I'm not sure what LMAO stands for, but haven't your acronyms caused enough ruckus around here?
"The Horror...The Horror..."
Joseph Conrad actually wrote those lines while passing a gymnasium. You see he was a wee English lad and...

post #60 of 153
Not a trainer or physical therapist, just gym junkies with a bit of knowledge
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