| Things to Work on During the Off Season: Balance Training |
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| Written by Diet Detective Editorial Staff | |
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Avid skiers know how difficult it is to keep your body toned for
carving the winter mountain white. There is a way to step back into
your skis at the onset of the ski season and feel almost as comfortable
on that first run as you did your last run the previous season: balance
training.
It shouldn't take the place of weight training and strength exercises,
but it will help you utilize your muscle power on the slopes more
efficiently. Here are five ways to gain solid equilibrium when it's
time to hit the slopes:
Mountain biking: This sport is practical and enjoyable. Get in the hills and on the trails. By shifting the bike beneath you in turns and during acceleration, braking and maneuvers, your balance is constantly tested and must be recalibrated to maintain control. The icing on the cake is that mountain biking builds your leg muscles and strengthens your respiratory system. Balance board: You can make your own balance board by taking a 12-inch-by-24-inch piece of wood and placing it lengthwise along a 1-inch wide board that's between 1 and 2 inches high. Your balance board should wobble from side to side (like a mini seesaw). Balance yourself on the board with your feet about 18 inches apart, keeping your body erect, knees bent, abs engaged and arms out to your sides for balance. Once you're steady, slowly squat down (keeping your back straight as you go) until your thighs are parallel to the floor. Hold for a second and then slowly rise back up, keeping your knees soft. Repeat for 8 to 10 repetitions; rest for 60 seconds and then perform twice more. (When this is easy, try the movement with your hands on your waist or held in front of you.) Inline skating: Any exercise that involves lateral movement is an excellent training device for balance, says Kletz. Inline skating incorporates that side-to-side movement while making you aware of where your center of gravity (hips) is in relation to your support base (feet). Mini-trampoline: You can do a number of exercises with a mini-tramp. Try standing on one leg for 10 seconds, alternating between legs. Stand on one leg and have a friend throw you a ball from different locations (bounce on the mini-tramp to increase the difficulty of this exercise). Surfing: If you're near the ocean and haven't surfed or thought it too difficult to start, think again. Surfing is an excellent summer sport and one of the greatest balance exercises (not to mention cardiovascular) that you can find. If you haven't surfed, rent a long board and give it a try. Think of that first wave as a bunny slope.
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| Last Updated ( Thursday, 06 July 2006 ) |
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