Get fit for skiing - Week 10

Well now its December and the staff are all set to arrive at the hotel Christiania in the next few days the count down to the start of the ski season 2011/12 is just about complete, we have in association with Steve Bonthrone, a personal trainer from Perth put together a series of 10 exercises to help get you fit to get the most out of your skiing. If you search for Fitness on this blog you can find the other nine of the 10 exercises that have already been published. We trust you have enjoyed the exercises and would welcome any feedback here or on our facebook page.

For the final exercises Steve again states "that we return to more advanced core work. If you need any help or assistance with this or any of the other exercises in the programme please contact me via my website http://www.stevebonthrone.com/.

10. Back Raises on the ball

©Steve Bonthrone 2011 No part of this article may be copied without permission

You will probably be familiar with this exercise as well. Lie in the prone position with the waist on top of the ball. For the beginner, place the knees on the ball and for the advanced exerciser, extend the legs and push up on the toes. Place the finger tips by the side of the head and raise the chest up, pushing the stomach onto the ball and then return to the starting position. Breathe out as you rise up and breathe in as you return. Do 3 sets of 15 reps. As with any exercise using the ball, perform the repetitions slowly and with control for full effect.

Get fit for Skiing - week 9

We are now on the final count down the start to the ski season there are now only 2 weeks until we open the Christiania in Les Gets for season 2011/12, we have in association with Steve Bonthrone, a personal trainer from Perth put together a series of 10 exercises to help get you fit for the up coming season. If you search for Fitness on this blog you can find the first eight of the 10 exercises that have already been published. We will add the final routine next Saturday.

This week Steve states "that we return to more advanced core work, which some of you may find a bit more difficult. For more information about the exercises, please visit my website http://www.stevebonthrone.com/"

9. The Plank on the ball

Most of you will be familiar with this exercise or ‘The Bridge’ as it is otherwise known. If you find this one difficult, try the exercise on the floor or with the knees on the floor. Place the forearms on the ball, the toes on the floor and keep the body straight. Aim to hold the position for around 20-30 seconds then repeat another 2 times.

©Steve Bonthrone 2011 No part of this article may be copied without permission

Get fit for skiing - Week 8

As we count down the start to the ski season there are now only 3 weeks or 21 days until we open the Christiania in Les Gets for season 2011/12, we have in association with Steve Bonthrone, a personal trainer from Perth put together a series of 10 exercises to help get you fit for the up coming season. If you search for Fitness on this blog you can find the first six of the 10 exercises that have already been published. We will add a new routine every Saturday until the 3rd of December.

This week Steve states "We’ve started to work on the base strength of the leg muscles, now we start to work on dynamic strength. This exercise will help improve speed and agility. This will help you get the most out of your days in the mountains"

8. Squat Jumps 

        

Following on from the Squat Thrust, try the jump. Starting in the squat position with the hips parallel to the floor, jump up as high as you can, keeping the legs straight and land in the squat position and then straightaway, jump again. You should aim for 15 jumps non-stop, rest for 1min and perform another 2 sets the same. It is very important that you keep the knees relaxed on landing to avoid injury.

©Steve Bonthrone 2011 No part of this article may be copied without permission

Get fit for skiing - Week 7

As we count down the start to the ski season there are now only 4 weeks until we open the Christiania in Les Gets for season 2011/12, we have in association with Steve Bonthrone, a personal trainer from Perth put together a series of 10 exercises to help get you fit for the up coming season. If you search for Fitness on this blog you can find the first six of the 10 exercises that have already been published. We will add a new routine every Saturday until the 3rd of December.

We’ve started to work on the base strength of the leg muscles, now we start to work on dynamic strength. This exercise will help improve speed and agility. 

7. Squat Thrusts

            Start with the hands on the floor, legs fully extended and body raised. Using the core muscles, fix the upper body and pelvic area and solely use the legs to ‘jump in’, bringing the knees into the chest and jump back out to the starting position. Jumping in and out counts as 1 rep. Do 3 sets of 15 reps with 1min rest between sets. To advance the exercise, try using timed intervals such as 30 seconds or 1min with a short recovery between sets. Aim to breathe out as you bring the legs in and inhale as you take the legs out. As an alternative, try the split position with one knee into the chest and other leg extended and swap over to count as a rep.

©Steve Bonthrone 2011 No part of this article may be copied without permission

Get fit for Skiing - Week 6

As we count down the start to the ski season there are now only 5 weeks until we open the Christiania in Les Gets for season 2011/12, we have in association with Steve Bonthrone, a personal trainer from Perth put together a series of 10 exercises to help get you fit for the up coming season. if you search for Fitness on this blog you can find the first half of the 10 exercises that have already been published. We will add a new routine every Saturday until the 3rd of December.

This week we are following up from last Saturday's ball excersie.Steve says "This is taking a basic exercise and making it harder by performing it on an unstable surface therefore targetting the core as well. Start by sitting on the ball and then walk the feet forward whilst forming a lying position."

6. Sit Ups on Ball

 Find a comfortable position with the lower back on top of the ball, or near to. Position the hands on the thighs and slide them to the knees. To advance this, either place the hands across the chest or supporting the head. Aim for 3 sets of 10-15reps with 30secs-1min rest between sets

©Steve Bonthrone 2011 No part of this article may be copied without permission

Get fit for Skiing - Week 5

As we count down the start to the ski season there are now only 6 weeks until we open the Christiania in Les Gets for season 2011/12. This excerise marks the half way point in the excercise programme that Steve Bonthrone, a personal trainer from Perth has put together to help get you fit for the up coming season. if you search for Fitness on this blog you can find the past exercises and we will publish a fresh routine every Saturday until the 3rd of December

This week Steve points out "that in addition to strengthen the leg muscles, it’s important to strengthen the core stomach muscles. The exercises over the following weeks will help improve balance, posture and ultimately help you ski more efficiently."

5.      Sit on Ball

This exercise will help strengthen your core muscles to improve your posture and balance, which in turn will improve your ability to twist and change direction more efficiently. Simply, sit on the ball and keep the torso in an upright position. You can progress this exercise by lifting one foot off the ground at a time and then lift both feet up. This can be a tricky exercise when progressing so either come and see me or your trainer to guide you through balance exercises

©Steve Bonthrone 2011 No part of this article may be copied without permission

Get fit for Skiing - Week 4

As we count down the start to the ski season there are now only 7 weeks until we open the Christiania in Les Gets for season 2011/12, we have in association with Steve Bonthrone, a personal trainer from Perth put together a series of 10 exercises to help get you fit for the up coming season. If you search for Fitness on this blog you can find the past exercises and we will publish a fresh routine every Saturday until the 3rd of December.

Steve states "This is probably the most challenging exercise so far and one where you’re sure to be cursing me for!"

4.      Wall Squats

The exercise involves sitting in a squat position against a wall with the knees bent at a 90 degree angle and keeping the back straight. Aim to hold each initially for 5secs and try to increase to 20-30secs. Do this 5 times

 ©Steve Bonthrone 2011 No part of this article may be copied without permission

Get fit for Skiing - Week 3

As we count down the start to the ski season there are now only 8 weeks until we open the Christiania in Les Gets for season 2011/12, we have in association with Steve Bonthrone, a personal trainer from Perth put together a series of 10 exercises to help get you fit for the up coming season. if you search for Fitness on this blog you can find the past exercises and we will publish a fresh routine every Saturday until the 3rd of December.

This week Steve said "It’s now time to try and increase the duration of the cardiovascular exercise to 45mins each time. The intensity should be kept at a moderately challenging level for now, with endurance being the key. Try to use music as a distraction while you do this exercise as boredom can creep in quite easily so stick your favourite tunes on and go for it!"

3.      Step Ups

This is an excellent exercise which works all the muscles in the lower part of the body, the ‘core’ muscles in the stomach and offers lots of variations for progression. Use a step or platform that’s almost knee height in order to work all the muscles equally. Aim to perform 3 sets of 15 reps and alternate the leading leg. To progress, you can try holding dumbbells by the side, hold an object straight out in front of the body or hold the object, or simply raise the hands, above the head. These will make the postural muscles work harder. Alternatively, lower the height of the step and try going faster for, say, 30secs, 45secs or 1min with rest between sets.

©Steve Bonthrone 2011 No part of this article may be copied without permission

Get Fit for Skiing - week 2

With 9 weeks until the start of the season in Les Gets we have in association with Steve Bonthrone, a personal trainer from Perth put together a series of 10 exercises to help get you fit for the up coming season. We published exercise 1 last week and aim to give you a new routine every Saturday until the 3rd of December.

Steve states "To accompany these exercises, you should be looking at doing some cardiovascular exercise to increase stamina. Ultimately, you’re likely to be skiing for around 2 hours or more at any one time so we need to fit to keep going. Try walking, jogging, cycling or the crosstrainer in the gym for about 30mins and try that 3 times per week or more."

 2.    The Lunge 

Start by kneeling on the floor and place one foot on the floor so that there is a 90 degree bend in the knees. Push up to a standing position, lifting the chest and gently pushing the hip forward on the back leg and repeat. Aim for 10-15 reps then swap sides and do 2-3 sets. If you feel wobbly while performing the exercise, move the back foot to hip width or wider. This exercise will work all muscles in the legs.         

 ©Steve Bonthrone 2011 No part of this article may be copied without permission

Get Fit for Skiing - week 1

With 10 weeks until the start of the season in Les Gets we have in association with Steve Bonthrone, a personal trainer from Perth put together a series of 10 exercises to help get you fit for the up coming season.

Steve states "that to get the most enjoyment out of your ski holiday by doing some fitness training. Most skiers will experience a burn in their thighs as well as aching calves, lower back, inner thighs and bum after the first day skiing. To combat that, we need to work on a combination of strength, endurance and balance exercises. Here are a series of exercises to add to your routine"

1.      The Squat

Stand with your feet hip-width apart, lift the chest and hold the arms straight out in front. Sit back through the hips until the thighs are parallel to the floor and rise up keeping the knees relaxed at the top. Aim for 3 sets of 15reps. This works all the muscles in the thighs, bum, calves and stomach. A weight can be added if desired

We aim to release a new exercise every Saturday between now and the 3rd of December to give you time to get fit for next season.

For more fitness tips and advice please visits Steve's website at http://www.stevenbonthrone.com/