Revving Up Intensity For Our Five Basic Exercises.

[Editor Note: Last month, we reprised a set of baseline exercises focusing on legs and hips as part of a get-ready strategy for this season’s snow sports activities that was originally published in 2016.  This week, our exercise guide, physical therapist, certified strength and conditioning specialist and teleskier Rick Silverman, shows us how to up these exercises to the next level. As with any exercise plan, make sure you don’t overdo it; recognize your limits. If you have any issues or complications, please check with your medical advisor. In a couple of weeks, we will show you the highest intensity level for these activities.]

Static Quad Wall Sit

We used to do this in our college freshman dorm as a macho challenge. Sit against the wall, legs at 90 degrees.  You can use a ball, as Rick does here, or just lean against the wall.  Start with a relatively comfortable time, say, 20 seconds. Work your way up to 60 seconds. And don’t overdo this one!

quadwall_static_1

 

 

 

 

 

 

 

 

 

 

 

 

Sit Up Leg Raises

Bring your upper body up, support yourself on your elbows.  The key here is keeping your leg straight and toes up.  Don’t rest your heel on the ground on the downbeat. A variation is to point your toes to the right on the up and to the left on the down and vice versa.

legraise_sit_1

legraise_sit_2

 

 

 

 

 

 

 

Alternating Lunges

Bend knee to 90 degrees and no more. Alternate right and left if you want or do eight reps on the right, eight on the left and repeat.

lunge_alt1

lunge_alt2

 

 

 

 

 

 

 

Hamstring Bridge

You can use an exercise ball for this or a chair with rollers.

hamstring_bridge_1

 

 

 

 

 

 

 

Glute Leg Raise

Add this hip area exercise to the Outer Hip Abductors we showed you last time.  Remember, hip strength plays a big role in all snow sports moves. You will feel this in your butt, for sure.  Don’t raise your leg too high. Again, work your way up to 16 reps x 2 sets.

hipflexor_glute

 

 

 

 

 

 

 

The most important take-away from all this is to do something to get into shape for the snow sports season.  Cycling, hiking and all those other summer sports are terrific conditioners.  If you’ve been active all summer, try some of these as a test of sorts to see where you stand, conditioning-wise.  If you’ve not been as active, please take time to run through some of exercises. If you do these every other day, you will start seeing results in a couple of weeks.

3 Comments

  1. I am 87 and want to get in shape to ski in Jan.-Feb., 2020. Last year, I tried to ski only to find that my quads screamed at me even after I had spent 4 months with a physical therapist prior to the ski season. Before my trip , he had said my quads were in great shape. . When I returned from my only ski trip of the season I consulted my therapist and he determined that we did not concentrate on squats enough. This season I have done 50 squats almost every day and have frequently walked 2 miles in a day…. I have joined a Fitness facility and will work with a trainer part of the time. Any suggestions?????

  2. Avatar Patty Randall says:

    Poling up hill is often something you can’t avoid at ski resorts and it takes a tole on your shoulders. For me, it’s my biceps that hurt toward the end of the ski season. So my suggestion would be: don’t forget to get your shoulders in shape. Start out super slow with expert advice on which exercises are best for you. And don’t forget to add in shoulder stretching.

  3. Avatar Craig Sears says:

    I’m a senior at age 73. I was an athlete who competed in many sports, (football, baseball and hockey) and played competitive squash into my mid 50’s. I developed osteoarthritis in hips and one knee and had to undergo replacement surgery. Not content to give up skiing, which I began at age 5,
    I have intensified my gym routine by attending aggressive spinning classes 3X/week coupled with resistance training and stretching. On off days I walk and/or kayak. I’m fine with black trails but do not do bumps.
    Take away – exercise is king!

Leave a Reply

Your email address will not be published. Required fields are marked *

*

Subscribe now to continue. SUBSCRIPTION IS FREE!

Already a Subscriber? Enter your email above to confirm your subscription and continue reading. Thank you!

 

Cookies must be enabled on your device for new and existing subscribers to gain access.

Subscribers also get access to restricted content like our

BEST SKIS FOR SENIORS list; DISCOUNT DEALS; and our weekly digest email.