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Fitness stuff (aka: "Pumping Up")

post #1 of 23
Thread Starter 
I was going to e-mail LisaMarie on this subject, but I figure:
a) why not share with everyone, and;
b) others have surely got good input on the subject too (especially re: Skier's Edge machine)

Basically, I'm looking for advice on pumping up for ski season. Over the past three years, I've been slowly converting from NORBA racer to "office slug". Where I used to work in a bike shop and ride 2-3 hrs. every day, I am now sitting in a chari all day, and then sitting in traffic for a couple hours too. Right now, my training consists of running my ass off playing paintball on the weekends and probably 6 hours per week of road riding, plus the occasional short run or long walk.

I've been thinking about getting a skier's edge machine, and I'd like to start doing some lifting. There are no gyms between work and home, and I'd rather lift at home anyway, so I was looking into home-gyms a while back. They are pretty pricey. I'm wondering if any of the "As-seen-on-TV" stuff is any good. Or should I just get a couple of dumbbells?
post #2 of 23
I went with a good quality bench with a lat bar (for doing lat pull-downs, upright rowing and lots of other stuff) and iron weights and bars. You can get a lot done with that. But you'll need to accept the fact that you are going to put on some poundage. When I got my first desk job, I went from 170 (skinny at 6'2") to 200lbs. Then as much as 205 a while ago. Doing a moderate amount of activity recently has brought me down to 190, which I'm very comfortable with.

Unfortunately, I have ridden my last bike ride to work. Starting next week, I start working in another building, which is another 10 miles from home. I don't think I'll be doing a 17 mile commute on my bike. Not that I wouldn't enjoy it, but the hour and a half it would take, is way too long. So I expect I'll be porking right up, shortly.
post #3 of 23
I have what JohnH has, plus mine has a leg extension/hamstring curl attachment. I don't use my home setup anymore because I have 2 free gyms at work. You can get through your work out much quicker when you just go to another machine instead of moving weights around. Get a good all metal weight set-not those plastic covered things filled w/cement.
post #4 of 23
Epic, thank you so much for thinking about me!, A couple of things: For every "as seen on TV" thing, thare are many pros and cons. You might be better off with a plain bench and some dumbells.


To train your core stabilizers to be functional while lifting, it is usually better to do free weights rather than a machine, especially if the machine is not well designed. Once again, I would love to hear TomB's opinion on this.

Subjective opinion coming up. My background: I train teachers to teach stabillity ball training.

The ball can be an excellent weight bench that will challenge you stability. There are some superb videos by Juan Carlos Santana and Paul Chek.
Caveat: You may not be able tp perform intense, body building type training, if that's what you would like to do.

I have heard mostly good things about the Skier's Edge. Right now they have some sort of offer where they will also give you either a free pair of skis or a ski jacket. This would be a great cardivascular workout. I have heard a few reasons why people do not like this machine, but I forgot why.

There is another similar machine that is called the Fitter1. I believe it is somewhat less expensive. It was created by Louis Stack, former member of the Canadian Ski Team, and one of the nicest human beings you could ever meet!
If you don't want to spend the money, you can always get a Slide Board.

Now that I have everyone's attention:

We are putting up a new addition on my site

The opening page is there now. Not much detail yet. If any of you Ski Gods have short articles about ski technique you would like to write, and shamelessly promote your services, let me know.

Be Braver in your body, or your luck will leave you. DH Lawrence

<FONT size="1">

[This message has been edited by Lisamarie (edited July 24, 2001).]</FONT><FONT size="1">

[This message has been edited by Lisamarie (edited July 24, 2001).]</FONT><FONT size="1">

[This message has been edited by Lisamarie (edited July 24, 2001).]</FONT>
post #5 of 23
Thread Starter 
LisaMarie: I could not get to your page. Typo on the URL? Or is it just not up yet?
post #6 of 23
Ver iss Ah-nld, he vill be zee vun to pump you opp. jah. zee squats to bomb zee sighs, er, thighs. you must say Aaaaaarrggghhh! ven you lift zee beeg vaits. Aaaaaaaaarrrrgggghhh! No grrrlymen on zee mountain. Aaaaaaaarrrggggghhhhh! <FONT size="1">

[This message has been edited by ryan (edited July 24, 2001).]</FONT>
post #7 of 23
Hmm, it worked last night. I'll check it out when I get home.
post #8 of 23
geek webmaster (me) explanation: We just registered the domains over the last couple of days.

It may take a few days to propagate to all DNS servers. Depending on your ISP's DNS and my registrar's updates and zone transfers, it may work right now or not until later this week.

(ski equivalent - not all the lifts are running yet.)

Plus the definitive url is:

That's .Net, not .com or .otherstuff (though .org will work too)... as in "Ski Fitness Network". We actually own several variants on the domain, so skifitness.net will work as well as ski-fitness.net with the hyphen (just like epic-ski.com and epicski.com), but since Lisa doesn't own every variant of the name, specifically in the "dot-com" space, we're promoting the dot-Net variant with the hyphen in the name.

Thus www.ski-fitness.net will be the place to go for all of this.

Hmm, "zone transfers"... balanced stance or sequential edging?

I just know she's gonna put me on that balance board thingy!

Mark (making things clear as a whiteout...)<FONT size="1">

[This message has been edited by MarkXS (edited July 24, 2001).]</FONT>
post #9 of 23
Epic - Take a look at the "Orbitrek". You can see it at www.bodytrends.com/orbitrek. (Or on TV) We got one through QVC. I was prepared to take advantage of the 30-day return, assuming to would be just a piece of junk. I was pleasantly surprized. It is extremely well made, and I'm not sure how they can sell them for under $200. It soesn't take up much room, which was important to us (less than half the room of the NordicTrak that it replaced) and it does a much better job.

Lisamarie, if you see this, I would value your opinion if you've ever seen one of these.
post #10 of 23
Thread Starter 
Core stabilizers, huh? Sounds like something to keep the powerplant from melting down.

I discovered a new way to train harder on the bike today. Bugs! I went out a little before sunset aand about halfway through the ride the bugs came out. It was so bad that I had to keep my head down so they wouldnt get in my eyes (the one day I didnt grab a pair of Oakleys on my way out the door), just peeking up every so often to not crash. I also had to breathe through my nose (which I beleive John Weisenrider used to promote), and evn zip my jersey all the way up. There were so many hitting my helmet that it sounded like a rainstorm. I had to comb the things out of my hair. Made me ride faster though....
post #11 of 23
Thread Starter 
Bodytrends has everything. Could take a while to pick through that site. I always liked hitting the bag some at the gym (a lot ok karate guys went there). That gives a pretty good workout.
post #12 of 23
I guess I have a question for all. I taught skiing six days a week last year and admittedly I was overweight. In April I began jogging and biking.I also began to watch what I eat.

So far I've lost 17 lbs and hope to shed 13-23 more. I went to the Boulder Center for Sports Medecine and had a variety of tests run including lactic threshold.

I run four days and bike two. Monday and Friday I run for an hour. Wednesday I do interval work. Saturday is a long run which at present is 90 minutes and my goal is to go for two hours. The guy helping me said to forget about mileage. I wear a heart moniter and stay belop lactic threshold. When I started I couldn't run for 45 seconds. I feel as though I'm going to be better equiped to ski this year than last year. Why lift weights? I'm not questioning your decision. I'm really simply interested. I think I have always been strong enough. I just wasn't fit.

I think I'll ski better at 170 or 180 as opposed to 210. <FONT size="1">

[This message has been edited by Rusty Guy (edited July 24, 2001).]</FONT>
post #13 of 23
I've never seen that particular modeles, but, admiitedly for vanity reasons, I am a really big fan of Elliptical Machines. {probably one of the best way to develop a butt that looks great in stretch pants! }

Punching a bag does require some core stability, and if you enjoy doing it, then its great training. The same thing with any form of martial arts. What I usually try to do is find out what people LIKE to do, and then add some tweaks to make it more sport specific. That's why I weight train on the stability ball.
Bodytrends is excellent. That's why I link my site to them. They always have many options, so that I don't have to recommend ONE single product.

Another fun thing is Urban Rebounding. http://www.urbanrebounding.com

It is based on trampoline training with a significant difference. Your feet never come more than 3 inches off the rebounder. There are some really fun ski specific moves, but you cannot do backflips on it!

Be Braver in your body, or your luck will leave you. DH Lawrence
post #14 of 23
Hi Rusty! I was going to email you about that test. Why lift weights? Muscle mass actually burns more calories in its sedentary state. Also weight training done CORRECTLY can help prevent muscle imbalances that can cause injuries.

Be Braver in your body, or your luck will leave you. DH Lawrence

<FONT size="1">

[This message has been edited by Lisamarie (edited July 24, 2001).]</FONT>
post #15 of 23

Thanks for the answer on why to lift weights.

Here were the results of my test

Recovery <125
Endurance 128-148
LT 158-163
VO2max >170

Just goes to show you can't trust the 220 minus age times 65% formula.
post #16 of 23
That's why I use the RPE scale {rate of percieved exertion}. Recently they have discovered that some people have a HIGHER MAXIMAL heart rate tha 220-your age!

Be Braver in your body, or your luck will leave you. DH Lawrence

<FONT size="1">

[This message has been edited by Lisamarie (edited July 24, 2001).]</FONT>
post #17 of 23
Epic- For an inexpensive home gym that I love try the Total Gym (infomercila with Chuck Norris). I paid about $180 and LOVE it! It uses your body weight for resistance and for someone with out much time I can get a good work out in about a 1/2 hour. Try the site at www.totalgym.com. The Ball is outstanding for core strength/balance. Inline skate down hill and up is fantastic!Good luck I know how tough it is. Todo
post #18 of 23
Thread Starter 
I don't want to sound stupid here, but how do you weight train with a stability ball? Sit on it? Kneel on it? Stand on it?!?

As for why to have strength, I think that in chopped up terrain, you need it in order to maintain your stability. If you are weak, it is easier to get tossed into the backseat or otherwise thrown off-balance. Also, I think in those situations where your skis decide they want to go in different directions (like skiing refrozen powder), some leg strength could halp keep them under control.

My wife is doing some Pilates - can the ball be used for that too?<FONT size="1">

[This message has been edited by epic (edited July 26, 2001).]</FONT>
post #19 of 23
This probably belongs in another thread, but Lisamarie is the unofficial Epic Fitness consultant.

Lisamarie, I exercise at the Coors Fitness Center. It's a beautiful facility, cheap and open to the public. Bill Daniels (I've mentioned he's a mentor) decreed that it always be affordable, so the public could use it. What a man he was, bless his sole. If you're ever in Denver, I'll show it to you.

Anyway, I see a lot of what I'd call serious fitness people using the ball. It looks fun and it looks like there's some really great exercises. I'm always looking for new things to liven up my workouts. How about a short "ball" story. Where'd it come from? Was it invented? Do you like it? Some exercises - ones good for skiing.
post #20 of 23

Good eye. Oops. Funny though

It's like the other night I was telling my sweetie. And I quote:

"Sweetie, history never changes." Brilliant, eh? I was serious.
post #21 of 23
So Much Fabulous stuff to talk about in a short period of time!
Check back a few times, today, guys. I'll be writing this in between classes and workouts.[just in case you wonder why I always have a gallion typos}
First: Yes about TotalGym. It is actually similar to the Pilates Reformer, and there is actually a pilates program that uses the Totalgym in inverted positions.

There are hundreds of ways that you can use the ball as a weight bench. Check out http://www.resistaball.com. You will probably see different positions of placing yourself on the ball, flat supine, decline incline, decline, prone, seat, etc. If you have good core stability, you can lift weights from any of these positions.

Pilates on the Ball? YES!! YES!! YES!!
Some history. I have been using the ball for my Pilates evolved Mat classes ever since I heard Paul Chek criticize the Pilates technique for working to much on stable surfaces. Up until last November, I could not call what I do Pilates, because there was a trademark lawsuit. The people from Pilates New York said that you can't call it Pilates and use the ball, because "Joe did not use it back in the 1920s when he invented the technique", We won the lawsuit. Epic, have you wife contact me through http://www.LisaFitness.com.

The Stability Ball has been around for awhile. The concept was supposedly created by the Swiss, who used it in physical therapy. However, Juan Carlos Santana is currently involved in a research project about circus history. It is possible that the ball was used for circus training.

I am currently formulating some articles on Stability Ball training. SCSA, thanks. It may be a good idea to write a separate post on that. In the meantime, check out my ski fitness update in General Skiing. Also, do a search for stability ball by my user name, I've given out a bunch of exercises on different threads.

Thank you for regarding me as resident fitness consultant. But i believe that Geogia PT, a Physical Therapist, Ski Instructor and Fitness Professional may be more worthy of that title.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #22 of 23

I checked out your site closely.

You're definitely not in it for the money, which means you'll end up making piles. Nice to see entrepreneurs like this.

So did you know Fred Lebow?
post #23 of 23
Im a PT student, so I need to add something. Its a no brainer, but get used to just being on the ball before you add weights. LM would probably tell you the same thing.
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EpicSki › The Barking Bear Forums › Ski Training and Pro Forums › Ski Instruction & Coaching › Fitness stuff (aka: "Pumping Up")