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Fit to Heliski Part 3

  
  
  
If you’ve been following this blog you know that this is the third posting of an exercise series brought to you by CMH to help you build the fitness needed to maximize your enjoyment of your holiday with us. Dr. Delia Roberts is our exercise physiologist; she brings her background in training world class athletes to CMH by designing injury prevention and fitness programs for our guides and lodge staff. We now bring this expertise to you in the form of a series of fitness articles. Be sure to let us know what you would like to hear about!
Heli-Boarding, Topher Donahue
Once you have mastered the correct technique to execute the drop squat correctly and safely as previously outlined you are ready to start building Legs of Steel. This first workout is the introductory level. But don’t be fooled, it’s a tough routine on its own, and can be used any time you need to top up your leg strength, or re-establish good technique after a small injury. It works well when you are travelling, as it can be done in any hotel gym or stair well.

Now for the workout: Walk or slowly run up and down a flight of stairs a few times to warm up. Once your breathing has deepened and you are feeling warm and limber choose about 4 or 5 of the following sets to build your own workout according to your current level of fitness and the time that you have for your workout. Walk or slowly run the flight of stairs once or twice between sets.

  • Start in a good squat position and spring forward as far as possible with good technique 5-10 times in a row.
  • Start in a good squat position and spring from side to side over a line or cone 5-10 times in a row.
  • Start in a good squat position and spring to the 4 diagonals and back 5-10 times in a row.
  • Touching a hand to the railing of a set of stairs for safety, start in a good squat position and spring upwards 1 or 2 steps, and backwards back down, 5-10 times in a row.
  • Touching a hand to the railing of a set of stairs for safety, start in a good squat position and spring upwards and sideways 1 or 2 steps, to land facing the side, and back down to land facing straight ahead 5-10 times in a row each side.
  • Step or hop up 2-3 stairs, turn and face downwards, and hop back down each stair, coiling your hips-knees as the spring and dropping to a 90º squat with each landing, 5-10 times in a row.
  • Hop up 2 stairs, turn and face downwards, and jump back down, dropping the 2 stairs in 1 hop, landing softly as your legs coil like a spring into a 90º squat. Hold the deep squat for 15 sec, 5-10 times in a row
  • Hop up 2 stairs, turn and face downwards, and jump back down, dropping the 2 stairs in 1 hop, landing softly like a spring. Immediately upon landing spring upwards as powerfully as possible, and land again with an even 2 footed stance, 5-10 times in a row.

When you are out of time and/or energy walk or run 1 or 2 flights of stairs to warm down and then spin 10 minutes on an exercise bike with minimal load. The first few times you do this workout it will create a lot of muscle soreness, but it’s the same soreness you get from skiing, and once you have built up your tolerance with a few weeks of these workouts, happily you WON’T be sore when skiing!

Bookmark this blog and visit regularly to see the next installment for Advanced Leg Strength and Functional Core Stability exercises.

For more information on these exercises or more advanced programs contact Dr. Delia Roberts at droberts@selkirk.ca Dr. Roberts is an Exercise Physiologist who has worked with Olympic medalists, Heli-Ski Guides and is currently working on injury prevention for Ski Patrols and Ski and Snowboard Instructors.

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