Hey Newschoolers and Freeskiers across the globe,
hey follow my IG @Skiingphysicaltherapy for more content.
I am back to give some wellness and fitness advice in this crazy time we are in right now.
The lockdown has created difficulties for those involved in fitness.
Kids 6-17 years old:
Get at least60 minutes per dayof moderate- to vigorous-intensity physical activity, mostly aerobic.
Include vigorous-intensity activity on at least 3 days per week.
Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.
Overuse injuries, muscle strains and tendonitis are real concerns that can develop if you do not progress appropriately.
Listen to your body, warm-up and cooldown after each session.
Cardio at home:
Doing cardio/ endurance exercise at home is the easiest in my opinion.
Options can include walking, running, biking and more.
An appropriate running program can benefit skiers in many ways, boosting the cardiovascular system and building muscular endurance.
There is a popular opinion that running is bad for your knees.
Research actually shows that recreational running decreases your risk for arthritis and actually benefits knee health.
Here are two a examples of running programs I found on runnersworld.com.
The first is more of a beginner program, second is more advanced.
Soreness shouldnt last for more than 48 hours.
Do a proper warmup/ stretching and cooldown walk afterwards.
Go to a running shoe store if you start building up the miles to get appropriate footwear.
Biking is another option as well, though it requires buying a bike.
Similar progressions for biking are easily found on a google search.
Strengthening at home:
Strengthening at home requires some creativity.
As on my first post, strength is king in regard to reducing injury risk.
Here is an exampleof lower body workouton my IG that you’re able to try at home.
Pushups come in many variations including traditional, incline, decline and many more.
Dips can be done one a sturdy chair or bench as shown below.
Focus on control throughout each rep. 3 sets of 10 is a good starting point.
Listen to your body, soreness past 48-72 hours means you are over doing it.
Pull-ups can be challenging to do at home, but there are cheap door-frame bars available.
A sturdy tree branch maybe?
Playgrounds also often have bars to use.
Try both undergrip and overgrip pull-ups.
For acorespecific progression, here is an example on my youtube channel.
https://www.youtube.com/watch?v=0YLl2w4MnLI
How to track your fitness?
The 300-yard shuttle test is a good baseline for cardiovascular endurance.
How to do it: two cones 25 yards apart, 6 laps.
Goal is under 60 secs total, twice.
1.5 Mile Run Test helps track aerobic endurance.
Run 1.5 miles after a proper warm-up as fast as possible and track your time improvement.
T-Test tests agility in all directions.
Cones distance as marked.
Excellent timed scores for males is under 9.5 secs and females under 10.5 secs.
I hope this post helps guide you toward your fitness journey.
Let me know how it goes in the comment section.
Good luck, and as always, land Gucci.kindly follow my IG @Skiingphysicaltherapy for more content.
My posts and information provided are for educational purposes only.
This is not medical advice and any medical advice should be sought by a licensed medical professional.
)https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
2.)
Alentorn-Geli E, Samuelsson K, Musahl V, Green CL, Bhandari M, Karlsson J.
2017;47(6):373390. doi:10.2519/jospt.2017.7137
3.)
Hyldahl RD, Evans A, Kwon S, et al.
Running decreases knee intra-articular cytokine and cartilage oligomeric matrix concentrations: a pilot study.Eur J Appl Physiol.
2016;116(11-12):23052314. doi:10.1007/s00421-016-3474-z
