Getting ski fit with TRX suspension system

After being introduced to the TRX suspension system by my personal trainer while rehabbing a knee a few years ago, it's become something I use with her, at home, and on trips when I drive from home.

Here's an example of harder exercises directly related to skiing that can be done with the TRX, outdoors or indoors.

http://www.skinet.com/ski/article/get-fit-suspension-workout

There are text descriptions for the following.  It's easy to find free videos of the individual exercises on YouTube.

• Hamstring Curl
• Side Plank
• Inverted Row (w/ hinge)
• Lunge
• Skaters
• Squat Jump

The article includes the following about hamstrings:
"The hamstrings are crucial in supporting the knee joint from the back side and act as primary restraints for anterior translation of the tibia on the femur (which happens when skiers get in the "back seat," often resulting in ACL tears.  Translation: Hammies stop your bones from slipping around, which stops you from wrecking your ACL."

I was using the TRX for hamstrings from the very beginning.  Strong hamstrings are important in general, but especially important when it comes to avoiding knee injuries.  This fall was the third pre-season using the TRX.  The hamstring curl, side plank, lunges (back, side) were included in some of my sessions with my personal trainer.  I've done those often enough to do them on my own as well.  The advantage of learning a new exercise with a personal trainer is that I can be sure my form is correct.

Growing Older Does Not Mean Doing Less

One of the books on my reading list is Younger Next Year for Women by Dr. Harry Lodge and Chris Crowley.  The pair first collaborated on a book published in 2004 that was geared more towards men over 50.  It was on the New York Times Bestseller List.  They quickly realized that it was well worth creating a version for women.  Apparently the core information is the same, but the tone is a bit different.  Plus specific women's issues are addressed.

Harry is a well respected internist in New York City.  Chris became his patient after retirement from a Wall Street firm.  He retired in 1990 to ski, sail, bike, play tennis, cook, then decided to write books with Harry and take his passion for them on the road.  Chris recently celebrated his 80th birthday and wrote a blog entry about the party.  He's clearly looking forward to the next decade.

Launch into 80!

The latest printing of Younger Next Year (paperback) for men came out in 2011.  The original hardback was published in 2004, paperback versions of both came out in 2007.

Improving dynamic balance with Tai Chi

There are a variety of ways to improve balance.  Using a BOSU is what I learned about during knee rehab a few years ago.  Even standing on one leg with eyes closed every so often makes a difference because it enhances what is called proprioception.  But that's a topic for another day.

Tai Chi is a great way to improve dynamic balance.  When doing Tai Chi, you are always moving.  What's different from western exercise routines is that the movement is slow and deliberate.  The slower the better sometimes.  Makes me think of the concept that when working on improving ski technique, being able to ski slowly and precisely on easy terrain is a way to ingrain skills that can then be used on harder terrain.

Lito Tejade-Flores learned to ski as an adult.  He went on to become an internationally known ski instructor.  I learned a lot from a couple of his well-known books.  In 2008 he wrote a blog entry that mentions how Tai Chi can really help someone's skiing.

Ways to Get in Shape for Skiing

First Blog Post . . . Ever! Improving Balance Takes Consistency

After sleeping on the idea for a while, maybe 5 years, I'm going to dip into the blogging world and see what happens.

My focus for ski conditioning this fall is on flexibility and balance, as well as improving cardio.  Getting stronger was relatively easy for me once I had a membership to a fitness center.  Doing exercises consistently to improve flexibility and/or balance takes more mental effort.

Here are links to a few videos related to balance, especially dynamic balance, which is most important when skiing.

Balance Training with progression

Exercises to Improve Dynamic & Static Balance