Shaping Up for Skiing
The most effective thing you can do to avoid a ski injury this year should begin when you get home tonight: Start planning an exercise and stretching program to make sure you don’t become a ski injury statistic. According to the U.S. Consumer Product Safety Commission, more than 400,000 skiing and snowboarding injuries were reported last year.
“Good physical conditioning can stave off a lot of injuries,” said Art Roerink at a recent meeting of the Baltimore Ski Club. Roerink, 55, has skied for more than 30 years without injury. “I really work hard prior to ski season,” he said. “I have a ski machine that I use for lateral movement. I work predominantly on my legs.”
Good aerobic conditioning gives you more endurance, and that lessens the chance of injury.
“Anything cardiovascular that you can do to get your heart rate up is going to pay off tremendously when you start skiing,” said Lonny Whitcomb, who oversees the ski patrol program for three Pennsylvania resorts.
“A lot of skiers will jog or bike, and some will just walk,” said Whitcomb, who recommends doing about 30 minutes of any one of these activities every other day to help get in shape.
Cycling is a particularly good exercise for skiers. In addition to providing a cardiovascular workout, “it helps you build up balance and downhill body-eye coordination,” said Dr. Jeffrey Halbrecht, who served as medical director to the Women’s Pro Ski Tour from 1991 to 2001.
But don’t stop at aerobic training. There are a number of plyometric exercises that are perfect for skiers. Plyometric exercises – ones that spring-load the muscles – help skiers develop the quick, explosive power needed to control skis through a turn or over a bump.
Strength training is Joel Pecker’s secret. The 71-year-old Parkton, Md., resident, who still likes to ski aggressively, works out every day. “I want to ski with the big dogs,” he said.
He alternates his workout routine, doing weights one day and cardiovascular exercises the next. His regimen seems to work: He’s skied for more than 30 years and said he has never been seriously injured.
Skiers should also incorporate stretches and flexibility training into workouts. “This allows for increased absorption of bumps and dips in the terrain,” said Ehasz. “It allows you to be more powerful and flowing while you are on the slopes.”
The body must be properly hydrated and fueled for a ski trip. Hydrated muscles have the elasticity to endure shock, Ehasz said. Most injuries occur late in the day because of fatigue and because muscles lack fluids, especially at higher altitudes.
Lastly, know your limitations. Start on easy trails before jumping onto more challenging terrain, Whitcomb said.
Friday, November 28, 2008
Thursday, November 20, 2008
Re: Ellen's Protein Shake Recipe
I just had the pleasure of making my protein shake and sharing it with my favorite government exercise group! They asked me to share the recipe which I have written below along with some nutrition facts about the shake.
First, just a few of the many benefits of Whey Protein:
1. Provides all the essential amino acids, which are the building blocks of healthy muscles, nails, skin and other connective tissue.
2. Is almost completely devoid of cholesterol but aids in the removal of “bad” cholesterol from the body.
3. Has the ideal combination of amino acids to help improve body composition and enhance athletic performance.
4. Is is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth.
5. Is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a ""fast"" protein for its ability to quickly provide nourishment to muscles.
6. You burn more calories after a protein shake because the body requires more energy to digest the protein more than other foods (thermic effect).
First, just a few of the many benefits of Whey Protein:
1. Provides all the essential amino acids, which are the building blocks of healthy muscles, nails, skin and other connective tissue.
2. Is almost completely devoid of cholesterol but aids in the removal of “bad” cholesterol from the body.
3. Has the ideal combination of amino acids to help improve body composition and enhance athletic performance.
4. Is is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth.
5. Is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a ""fast"" protein for its ability to quickly provide nourishment to muscles.
6. You burn more calories after a protein shake because the body requires more energy to digest the protein more than other foods (thermic effect).
Second, where do I get whey protein? From a health food store or I recommend that you purchase one of the best tasting and highest quality proteins from N2SHAPE. We offer 2 and 5 lb cannisters in various flavors. To order, see below.
Finally, here is Ellen's Protein Shake Recipe (can be used as a meal replacement):
1 scoop of N2SHAPE recommended whey protein (Rocky Road in this case)
1/2 cup of skim or 1% milk
1/2 small container of non-fat flavored yogurt
1/2 banana, Few berries (for taste)
1/2 cup of ice
Place ingredients in a blender, mix, and drink fresh!
Total Calories: 300. Protein: 24 grams. Fat: 1 gram. Carbohydrate: 45 grams
To order N2SHAPE's whey protein, e-mail me at ellen@n2shape.com with cannister size (2 or 5 lbs), flavor (french vanilla, chocolate, or rocky road), and method of payment. 2 lbs is $30 and 5 lbs is $55.
Sunday, November 16, 2008
The Top 18 Reasons Why Weight Training is Good
The Top 18 Benefits of Weight Training
1. Weight training tones your muscles which looks great and raises your basal metabolism...which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping.
2. Weight training can reverse the natural decline in your metabolism which begins around age 30.
3. Weight training energizes you.
4. Weight training has a positive effect on almost all of your 650-plus muscles.
5. Weight training strengthens your bones reducing your risk of developing osteoporosis.
6. Weight training improves your muscular endurance.
7. Weight training will NOT develop big muscles on women...just toned muscles!
8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
9. Weight training makes you less prone to low-back injuries.
10. Weight training decreases your resting blood pressure.
11. Weight training decreases your risk of developing adult onset diabetes.
12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.
13. Weight training increases your blood level of HDL cholesterol (the good type).
14. Weight training improves your posture.
15. Weight training improves the functioning of your immune system.
16. Weight training lowers your resting heart rate, a sign of a more efficient heart.
17. Weight training improves your balance and coordination.
18. Weight training elevates your mood.
1. Weight training tones your muscles which looks great and raises your basal metabolism...which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping.
2. Weight training can reverse the natural decline in your metabolism which begins around age 30.
3. Weight training energizes you.
4. Weight training has a positive effect on almost all of your 650-plus muscles.
5. Weight training strengthens your bones reducing your risk of developing osteoporosis.
6. Weight training improves your muscular endurance.
7. Weight training will NOT develop big muscles on women...just toned muscles!
8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
9. Weight training makes you less prone to low-back injuries.
10. Weight training decreases your resting blood pressure.
11. Weight training decreases your risk of developing adult onset diabetes.
12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.
13. Weight training increases your blood level of HDL cholesterol (the good type).
14. Weight training improves your posture.
15. Weight training improves the functioning of your immune system.
16. Weight training lowers your resting heart rate, a sign of a more efficient heart.
17. Weight training improves your balance and coordination.
18. Weight training elevates your mood.
Tuesday, November 4, 2008
The Safest and Most Effective Way to Warm-up
"Did you warm-up?" I repeat these words all day long as a personal trainer. I tell my clients that I will not touch you if you don't. But what is the proper way to warm-up?
The latest research promotes Dynamic Stretching after getting your heart rate up. I have summarized it below. The information was taken from an article in the New York Times, Sports Magazine on Oct 31, 2008.
A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better. To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery.
While static stretching is still almost universally practiced among amateur athletes — watch your child’s soccer team next weekend — it doesn't improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.” But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker.
Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory message” to perform.
Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic marathoners Ryan Hall and Deena Kastor.
Here are the three best Dynamic Stretches. These are to be done after you get your heart rate up: (Go to the link listed above for pictures of the three exercises)
1. STRAIGHT-LEG MARCH
(for the hamstrings and gluteus muscles)
Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions.
2. SCORPION
(for the lower back, hip flexors and gluteus muscles)
Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your left foot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times.
3. HANDWALKS
(for the shoulders, core muscles, and hamstrings)
Stand straight, with your legs together. Bend over until both hands are flat on the ground. “Walk” with your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat five or six times.
As a trainer that likes to stay up-to-date and on the cutting edge, I will ask my clients to do these three dynamic stretches at the beginning of their workouts.
I will be incorporating these three dynamic stretches into all of my client's workouts. Please feel free to mimic us if you too want to practice the safest and most effective way to warm-up!
Ellen Yates
Personal Trainer
N2SHAPE, Inc.
www.n2shape.com
(703)9064413
The latest research promotes Dynamic Stretching after getting your heart rate up. I have summarized it below. The information was taken from an article in the New York Times, Sports Magazine on Oct 31, 2008.
A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better. To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery.
While static stretching is still almost universally practiced among amateur athletes — watch your child’s soccer team next weekend — it doesn't improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.” But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker.
Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory message” to perform.
Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic marathoners Ryan Hall and Deena Kastor.
Here are the three best Dynamic Stretches. These are to be done after you get your heart rate up: (Go to the link listed above for pictures of the three exercises)
1. STRAIGHT-LEG MARCH
(for the hamstrings and gluteus muscles)
Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions.
2. SCORPION
(for the lower back, hip flexors and gluteus muscles)
Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your left foot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times.
3. HANDWALKS
(for the shoulders, core muscles, and hamstrings)
Stand straight, with your legs together. Bend over until both hands are flat on the ground. “Walk” with your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat five or six times.
As a trainer that likes to stay up-to-date and on the cutting edge, I will ask my clients to do these three dynamic stretches at the beginning of their workouts.
I will be incorporating these three dynamic stretches into all of my client's workouts. Please feel free to mimic us if you too want to practice the safest and most effective way to warm-up!
Ellen Yates
Personal Trainer
N2SHAPE, Inc.
www.n2shape.com
(703)9064413
Subscribe to:
Posts (Atom)
