Scouting, Volume 98, Number 5, November-December 2010 Page: 40
60 p. : ill. ; 28 cm.View a full description of this periodical.
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F TNESS
BY JEFF CSATARI
Ski Prepared
A total-body workout for the
slippery slope of winter adventure.
WHATEVER YOUR PREFERRED mode of
snow travel, everyone learns one univer-
sal ski lesson the hard way: You'll be sore
if you're not already in shape.
So build up your aerobic capacity
with brisk walking, running, or bicycling.
Do interval training, where you alternate
between, say, 30 seconds to a few minutes
of higher-intensity effort and longer,
slow-paced recovery periods.
"Even in recreational skiing you have
to work hard for a couple of minutes
down the mountain followed by rest on
the chairlift back up," says Erik Fisher,
a member of the U.S. Ski Team and an
Eagle Scout from Boise, Idaho. "Teach
your body to go hard and recover, so
that after you've taken 10 runs, your legs
won't be too tired to react if you catch a
little bit of a ski edge."
Fisher and his teammates ramp up
their conditioning in the summertime
doing lactic threshold training on
stationary cycles. Weight training, plyo-
metrics (explosive jumping), and balance
drills are also part of the preseason prep.
; Build a functional workout into
i your weekly exercise plan. In addition
; to cardio training (walking, running,
; cycling, etc.), do these ski-specific
! strength moves three times a week. Do
: two to three sets of each for the pre-
; scribed number of repetitions. *
HAND WALK PUSH-UP
STRENGTHENS THE ARMS, BACK, AND
ABDOMINALS AND STRETCHES THE LEGS
Q Stand with feet hip-width apart.
© Bend at the waist to place your hands
on the floor.
e Walk your hands forward until you are in
a push-up position. Do a push-up, and then
walk your feet up to your hands.
That's one rep. Do 6 to 10.
BALANCE AND REACH
; JEFF CSATARI wrote The Belly Off! Diet
| and co-wrote Norman Rockwell's Boy
! Scouts of America with his father; Joseph
: Csatari, official artist of the BSA.
STRENGTHENS THE TINY MUSCLES
SUPPORTING THE ANKLE AND KNEE
Q Stand on your left foot, raising your
right foot off the floor. Place an object
such as a rolled-up gym towel on the floor
in front of your left foot.
e Bend at your waist and left knee as
you reach down with your right hand to
touch the object. Stand up straight and
repeat. After 10 to 15 repetitions, repeat
the exercise, this time while standing on
your right foot.
To make it more difficult, try this while
standing on a foam pad or pillow to
increase instability of the foot.
40
SCOUTING * NOVEMBER-DECEMBER 2010
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Boy Scouts of America. Scouting, Volume 98, Number 5, November-December 2010, periodical, November 2010; Irving, Texas. (https://texashistory.unt.edu/ark:/67531/metapth299171/m1/46/: accessed May 7, 2024), University of North Texas Libraries, The Portal to Texas History, https://texashistory.unt.edu; crediting Boy Scouts of America National Scouting Museum.