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Three core exercises for skiing, fitness

Posted Feb 13 2010 12:00am

Most people know that having a strong core is critical for optimal skiing performance. Olympic skiers like Ted Ligety, Lindsey Vonn and Sara Schleper work on developing strong core muscles all season long. Here Andrew Hooge, a certified personal trainer at the UNC Wellness Center and founder of FitSkiing.com, explains three simple exercises you can do to improve your core muscles for skiing and general health and fitness.

What exactly defines your “core”? Many think the “core” refers to only the muscles around the mid-section (commonly referred to as a “six-pack”).

However, the major muscles of the core reside in the area of your belly, the mid and lower back and peripherally including the hips (some physiologists include the shoulders and even the neck). Adding this 20-minute routine to your weekly workout may not win you an Olympic Gold, but it will help strengthen your core and allow you to ski more powerfully and efficiently on the slopes.

“Core” Workout - 3 exercises (click on links to see demonstration videos, explanations)

Torso Rotation with resistance band: 3 sets of 12-15 repetitions at a moderate to heavy intensity at a moderate tempo (rest 30-45 seconds between sets)

Low to High with resistance band: 3 sets of 8-12 repetitions at a moderate to heavy intensity at a moderate tempo (rest 45 seconds between sets)

Hip Extension on Fit Ball: 3 sets of 8-15 repetitions at a moderate to heavy intensity at a moderate tempo (rest 30-45 seconds between sets)

FAQ

1. What does a Moderate to Heavy Intensity Mean? For Strength Work a moderate to heavy intensity is where you are using a load or weight where you can easily perform one or two more repetitions at the end of a set. You might be using 80-90 percent of your 1 rep maximum (1 RM) for that weight.

2. What Does a Moderate Tempo Refer to? For strength work a moderate tempo is defined as a tempo where you would be moving the weight in a controlled fashion. Lower the weight in two seconds and push the weight back up in two seconds (Newswise).

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