 Poster: A snowHead
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Since I'm not a spring chick any more at 40 (gulp!) and I'm less than 2 years post major treatment for cancer, I'm not as fit as I used to be. I really noticed this skiing last season. Maybe it was a bit ambitious going less than a year after my cancer treatment but I so needed a holiday and I was so determined to get my life back...
This year I'm determined to be a bit fitter although I know my limitations and I don't want my oncology nurse to give me a load of grief for 'overdoing it'. So far I've been going swimming once a week and have been trying out a dance DVD at home. Just wondered if anyone had any more tips they could give me for easy exercises I could do at home which are specifically targeted to skiing fitness. I'm definitely not a gym person but I'm quite happy to prance about my living room (with the curtains shut of course!). I've also got a mountain bike but I confess that I'm a bit of a fair weather lightweight when it comes to that so it doesn't get much action over winter...
Any advice gratefully received...
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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queen bodecia, Just in your prime then! Welcome! 
There was a thread about this here which may be of interest:
http://snowheads.com/ski-forum/viewtopic.php?t=31426
I'd also say how about a bit of running (starting at the beginning) though I know it's not for everyone and winter's probably not a great time to start...
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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Gym. Find a decent, reasonable equiped gym, shell-out for 6 months membership (that alone is a strong incentive to go), tell them your requirements and the instructor will give you a routine taylored to your needs. Personally, I'd go for 20mins on the bike at least 3 times a week plus some resistance work.
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You need to Login to know who's really who.
You need to Login to know who's really who.
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She's already said she's not a gym person.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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Thanks. That thread's really useful. Maybe I should invest in some sort of exercise machine at home? Like I said I'm definitely not a gym person. I'm not a running person either. I perhaps would be in summer but the thought of running around here on dark cold evenings is rather horrid, not to mention the personal safety aspect...
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You'll need to Register first of course.
You'll need to Register first of course.
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I like the sound of the 'circuit' mentioned in that other thread but I'm not sure what half of the suggested exercises mean. Time to go google. Plus I'd probably have to try a modified version to account for my reduced physical ability...
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queen bodecia, How about getting some rollers to use with your mountain bike ?
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queen bodecia, PM me an e-mail address. I have a pdf while outlines exercises you can do at home. Anyone else wants it PM me an e-mail address.
Cheers
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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Fat controller, thanks very much. PM incoming...
RJS, what are rollers? I assume you don't mean skates or very expensive luxury cars? LOL!
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| Jerry wrote: |
| She's already said she's not a gym person. |
Maybe, she should try and become one. 
Home training very, very rarely works. There are too many distractions and excuses at home. Once you've made it to the gym you're gonna train. Most gyms are either empty or have a few ladies in in the mornings.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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| queen bodecia wrote: |
| RJS, what are rollers? I assume you don't mean skates or very expensive luxury cars? LOL! |
Basically a stand for the bike that provides some resistance when you turn the pedals. They start at about the same price as a cheap exercise bike but you get to sit on the one that you already have.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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You know it makes sense.
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Nintendo Wii lps the WiiFit balance board. You may as well have fun while you're getting fitter. Go swimming three times a week. Get out on the bike, remembering the 8th rule - don't look at the weather before going out.
thefatcontroller, she doesn't want to sit on her ass picking daisies, but wants to get her life back. Shelling out for a six month gym membership is probably more beneficial that some crappy home workout DVD that isn't supervised or monitored, especially for a beginner.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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queen bodecia, YHPM.
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Poster: A snowHead
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| Downhilldan wrote: |
| Maybe, she should try and become one. |
Nope, she definitely said she wasn't a gym person, no maybe about it.
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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The classes could be good though.
Body Balance, Yoga, Pilates, plyometrics, spin (bikes)
All have entry level classes, all supervised, and new people to meet as well.
Not necessarily done in a 'gym'.
Local school, community centres etc...
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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queen bodecia, Take your bike out on nice days. I'm 45 and I'd say that biking (I hate running) improves your cv fitness and works some of the correct ski muscles. Don't go straight out and bike for miles, just set yourself 15-30 mins and build up from there.
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You need to Login to know who's really who.
You need to Login to know who's really who.
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Woah! Lots of mixed messages here! Guess I should have expected that. Like I said before gym is not really an option. Nor is swimming three times a week (I can only go at weekends). Same deal with the mountain bike, weekends only, as I work long hours during the week and don't like the security aspect of being out by myself in the dark. However, I will definitely look into one of these turbo trainers or exercise bikes. Also a pilates or yoga class sounds like a good idea, even my CNS recommended that.
Thanks all...
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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queen bodecia, a good friend and ski pal of ours is a leukaemia survivor (bone marrow transplant etc) and she swears by Pilates. She also skis very short skis to keep effort to a minimum (she skis on 120s at 6ft tall)
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You'll need to Register first of course.
You'll need to Register first of course.
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queen bodecia, I'm several years your senior but without your major treatment. I can recommend a mini-stepper for home use. I picked one up for £25 a couple of seasons ago and started using it 3 times a week for 30-45 mins a time. I noticed a difference in my stamina from the previous year when I did nothing special. I now use it also for 5-10 min warm up before going out for a 30 min jog/run.
If you're worried about overdoing it, you can get a heart rate monitor for about £15. I got one from Decathlon and it tells you about maximum heart rate for age etc and allows you to set a warning if you're overdoing it (and underdoing it too).
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queen bodecia, Hope the recouperation is going well and well done for getting back into the skiing so quickly
Cycling is a good one. Also, lots of lunges, ideally with weights, but if you don't own any then do with something weighing at least a few kilos for each hand to hold. If you have the Nintemdo Wii, get yourself a Wii Fit balance board (if you can get one) and you'll find some really decent yoga excercies that, like pilates, will help develop your core muscles and balance. There's other things on it too like hula hooping (great for abs) and even skiing (although in fairness you will not generate enough power to mimick real skiiing - but good fun nonetheless). I was really surprised just how much I enjoy the Wii Fit - it's good as it gives you marks and stores them, so you always try to improve, and is good for monitoring your weight/BMI.
I would normally say to get yourself a ski specific program at the gym as I have done for the last 2 years, and it really helped, ie first ever ski holidays with no aches, but you've made it pretty clear that it's not an option.
Good luck anyway
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queen bodecia, Another vote for the mini-stepper. I got one that also swings out slightly as it goes up and down and I found that helps with the skiing muscles. Good luck!
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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queen bodecia, yoga is magic, do that 3 times a week and you are laughing..
Seconded the idea of the rollers also or a "turbo trainer" or just a "turbo" as they are sometimes called.. might need to replace the wheel/tyre at the back of your mountain bike to deal with one but you can pitch it in front of the tele and cycle away.
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queen bodecia,
I can definitely recommend 'Circuit training' although it is addictive (nearly as bad as Snowheads  )
Its a good all round work out and you can go at your own pace
The instructor can make or break it though
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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Thanks all. So far quite liking the idea of the mini stepper or a roller thing so I can use my bicycle in the house. I don't have any distractions at home, so stepping or cycling whilst watching rubbish on telly might be just the ticket. No luck with finding a pilates class so far but I'll keep looking...
Re: the comment about shorter skis, that's basically why I'm selling mine (see thread in Buy&Sell). They're rather long and fast skis. I hired some shorter ones on my last day in Kitz last season and the difference was amazing...
I might also add that I went to Kitz last season with no physical preparation whatsoever less than a year after my treatment and 3 months after breaking my wrist. Very ambitious I know, but I coped. Yes I was knackered after every run and my legs were swollen to almost twice their size, but I still had a great time. I just think I may enjoy this season a bit more if I can keep up with people a bit better and not need twice as many glühwein stops! I'm certainly not aiming to put Chemmy Alcott out of business...
Anyway, thanks for all the advice people...
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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Kwakazx6r, a fellow motorcyclist per chance?
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queen bodecia,
Indeed - How did you guess 
User name is out of date now as I currently have a CBF1000
yourself ?
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You know it makes sense.
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I've got a Fireblade, 954 model...
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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queen bodecia,
Very nice - do a couple of track days on that - that will help with your fitness
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Poster: A snowHead
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queen bodecia, if you want an introduction to (mat-based) Pilates in an amazingly clear book format, I recommend Lesley Ackland - see here. The '15 Minute Pilates' book is the one I've got, and she explains the basic principles and moves (with the things you have to be careful of, to avoid strain) really, really well.
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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queen bodecia, lots of excellent (if confusing) advice here.
Excuse my twopenneth, but if you haven't done it already, then simply introduce more exercise into your normal daily routine. First up try to use your car as little as possible. Walk to the station, walk to the shops. Stop using lifts and always take the stairs. Great fun in London where you can climb 175 stairs at Russell Square tube station.  .
Often people say they don't have the time. Well make time. In the end you will save time. Like not looking for parking places. Or waiting for lifts.
Then you gotta start using that lovely bike of yours. We ski out of doors in all weathers. We don't mind because we have the right clothes. So get a decent outfit for biking in the rain. And amazingly you will love it. The sense of adventure and smugness will put a great big grin on your face. And you will be Fit for Free. (No silly gym charges).
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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For my tuppence - try the rowing machine at a low stroke rate per minute - less than 22
Try this websight for tips www.concept2.co.uk
Rowing machines are like doing masses of squats - I row on the water for a hobby, so don't bother getting fit to go skiing - I just rely on rowing about 30km per week 
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You need to Login to know who's really who.
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More great advice. The station is actually at the bottom of my street so walking there would never be an issue. Sadly I can't get the train to work though, nor can I get any form of public transport as it simply doesn't go there. I am making the time though. I've been working stupid (12+ hour days) over the summer and I'm trying to cut that back so that I get home from work before 7pm and can squeeze half an hour of something in before I eat, work up an appetite and all that. The I get up and swim on Saturday mornings...
Maybe the mountain bike on Sundays too...
Thanks again folks...
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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| Quote: |
The station is actually at the bottom of my street so walking there would never be an issue. Sadly I can't get the train to work though, nor can I get any form of public transport as it simply doesn't go there.
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And who said we should all use public transport
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You'll need to Register first of course.
You'll need to Register first of course.
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Cardio and core.
Try jogging and pilates. This will ease you in.
One thing I would say though is that exercising in your livingroom is a bad idea. It is too easy to sit on the sofa or make a cup of tea and put it off until later. If you actually get out of the house you'll do the exercise.
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RandomSkier, I've always done lots on the rowing machine and now I've just started a course of lessons on the water (the Thames, in Barnes) for the first time. Fantastic exercise. So looking forward to getting out on the river - just had a couple of lessons so far, confined to the tank. Just hope the weather starts to behave itself a bit.
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I'd agree with Boabski, there's nothing better than a mixture of cycling and weights/squats/lunges for skiing. I'd recommend trying to cycle 2-3 times a week (as much as you want at whatever pace ur comfortable with) and extensively stretching after each cycle (focusing on lower body stretches). That'll get your CV and flexibility good. And picking up a good olympic weights bar from somewhere and using this 3 times a week at home starting with basic squats and adding to those if you're liking it. That'll increase your leg strength (explosive force).
I love swimming too but in terms of ski fitness it doesn't relly do much; builds up the upper body more than lower; very good for rehabilitating though. Same applies to to rowing machine - too much upper body.
Pilates/Yoga - also great, especially for balance and core but won't help massively with the leg strength.
If you want any more info send me a PM and will be more than happy to reply
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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| The_Hirsty wrote: |
| One thing I would say though is that exercising in your livingroom is a bad idea. It is too easy to sit on the sofa or make a cup of tea and put it off until later. If you actually get out of the house you'll do the exercise. |
I'd say it is a great idea. No excuses like "oh it's raining/snowing I can't be bothered to get dressed up to go out of the house again after my long shift at work". It only takes the time it takes to do the exercises, no need to and on another 15-30 minutes each way to drive to the gym. Yes it needs commitment but so does a gym. If you can't tell I'm a big fan of home exercising, the only weeks I've missed are when I've been on holiday. Although, because I need nothing other than a flat area of floor I could have done them in the holiday accommodation, I felt a break would not be a problem. My only caveat would be the "recovering from injury/operation scenario" (which may apply to queen bodecia) because there is no one to assist in deciding suitable aims.
queen bodecia, Kramer explains most of the exercises in the "body weight circuit" on page two  .
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I'm not having a problem with exercising at home. I live alone (apart from the cat) and I have no distractions. I have the motivation I need already and as the previous poster mentioned, it's weatherproof. As to advice, everything I'm doing I have already checked out with my GP, oncology nurse and physiotherapist. Squats and lunges I have been told to avoid, but cycling, swimming and pilates have all got a green light. I think I'm aiming more for rehabilitation rather than anything more full-on, but I'm sure some of the exercises mentioned will be OK...
Again, thanks to everyone for their input. I might be able to manage a few blacks this season...
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FAQ
