如何操fit去滑雪？

[jskier]

有人建議可以用甚麼方法在兩個月內操fit 去滑雪呀？滑三次gondola，我便會開始腳震。有d 乜野可以加強腳部力量，不吝指教。

[carver_hk-ski]

inline skating can perform all the movements of skiing and therefore can train up your muscles ready for real snow skiing. (borrowed from http://www.wlski.com.cn/bbs/dispbbs.asp?boardID=4&ID=954&page=1)
http://www.tudou.com/programs/view/uaq0HeAupUY

[Freestylerwill]

do training on a swiss ball also helps~

I play around with the ball by kneeing on it and standing on it

it's great for your lower body strength and balance

[skier]

有人建議可以用甚麼方法在兩個月內操fit 去滑雪呀？滑三次gondola，我便會開始腳震。有d 乜野可以加強腳部力量，不吝指教。



Work out on the small deck, twice per week for half to one hour, for 8 weeks at:

www.slope8.com

No kidding. Many advanced/serious skiers in Hong Kong do that before going to ski.

[GTFish]

What Skier & Will suggested. And some useful hints here too:

http://www.ifyouski.com/Health/

[GTFish]

Standing on one leg (just a little off the ground will do), flexing slightly and repeating while waiting in a queue will strengthen you quad & harmstring as well as improving your balance.

For add difficulty, try transfering your weight from the fore of the foot to the aft, repeating them slowly. Do it while watching TV, it is simple, effective and cost next to nothing. To heighten your sense of balance, close your eyes while doing the exercise and flex lower.

Some hiking, jogging or cycling to improve your stamina help a lot too.

[carver_hk-ski]

just curious and far from any offense. do people love to ski like this guy or not? :)
http://www.tudou.com/programs/view/uaq0HeAupUY

to my believe he is exercising his muscles(not to say his technique, which is not the point of this thread) skiing does demand.

[HKS]

You mean on the road?? No la, you will be either killed or arrested in Hong Kong.

[Mike]

The following was posted previously in the old HKSSA site:

The new ski season is only 3 months away, isn't it time to get fit before heading to the slope?
It is easy to forget just how physical a whole days skiing can be, an average day on the slopes will deliver between 4 and 6 hours of sustained physical activity. And you do need to recover, because skiing hard works you at an intensity that can only be sustained for a couple of minutes before the legs start to burn with the build up of lactic acid.

The new ski design allowed us recreational skier the chance to ski more like the racers. It is easier now to roll your skis on to their edges and feel them carve into the turn. In doing so, much greater centrifugal forces are generated, which are then transferred up through the body creating even more work for those weary legs.

If you really want to ski longer, harder and safer coming winter, you will need to create a fitness programme that includes:
- Endurance
- Strength Ski Specific circuits
- Balance/Coordination
- Flexibility

Ideally you should plan your training programme over at least 6 weeks leading to your ski trip, at worst decide what you are going to concentrate on before you turn up at the gym.

Below is an article written by Lisa Mercer, who is the owner of Mountain Sport Pilates and Fitness, a sports conditioning studio in beautiful Frisco in Colorado.

"Even if you are in excellent physical shape, the unique movements of skiing and snowboarding require a specific type conditioning program. In order to determine the best way to get in shape for the winter ski season, let's explore the fitness requirements that are crucial to winter sports.

Balance
While, strength, flexibility and aerobic endurance are important for snow sport performance, without balance skills, these aspects of fitness will do little to improve your skills or prevent injury. Fortunately, there are many ways to develop snow sport specific balance. Balance is directly related to core muscle activation, which is often confused with abdominal strength. For the sake of simplicity, let's say that abdominal strength is related to your ability to get up from a supine position. In contrast, core activation helps keep your body upright, even is a situation where your balance might be challenged. The core muscles are your deepest layer of abdominal muscles. They are directly responsible for posture and balance, and can be activated by exhaling, and drawing your abdominals inward. Your first step for winter fitness is to wake up these muscles. Try drawing your abdominals in, and holding them tight for about 10 seconds. Do this about ten times a day.

Next, you will want to use your core muscles while practicing a variety of balance exercises. Since skiing and snowboarding movements originate in your feet, it's important to include exercises that are done from a standing position. Your feet are also responsible for proprioception, which is your body's awareness of its position in space. Proprioception is very important for preventing injuries. For example, if you suddenly hit a patch of ice, having good proprioception will allow your body to make the appropriate adjustments. Here is an excellent exercise to promote balance and proprioception.

1. Stand on one leg, keeping your body in an upright position.
2. Engage your core muscles by drawing your abdominals inward.
3. Slowly shift your weight towards your toes, and then back towards your heels.
4. Repeat on the other leg.
5. When you become proficient, do this exercise with your eyes closed.

Integrating Strength and Balance
Balance and proprioception are directly related to muscular imbalances. This is why a strength training program is important for winter sport fitness. Unfortunately, many people put too much emphasis on strengthening their quadriceps, which are the muscles at the front of the thigh. Ironically, these muscles are much stronger than the hamstrings, which are in the back of the legs. Distinct muscular imbalances between the hamstrings and quadriceps are a one of the primary causes of ski injuries. One of the best hamstring/gluteals/core exercises involves the use of a stability ball.

1. Lie supine with your feet on the stability ball. Separate your feet about pelvic width apart.
2. Engage your gluteals and core muscles, and lift each vertebra of your spine off of the floor. You will be in a "bridge" position.
3. Inhale and straighten your legs.
4. Exhale and bend your knees. If you are in correct alignment, and if your core muscles are engaged, the ball will not roll from side to side.
5. Perform eight repetitions, and then roll back to the floor, vertebra by vertebra.
6. Perform two more sets.

In general, for ski fitness, strength training on balance equipment is preferable to traditional machine training. Think about it. A ski slope is unpredictable. So is a balance ball. Machine training works on a pre-defined track. It does not train you for the spontaneity of the slopes. For this reason, the stability ball and balance training "toy" called the bosu are the best tools for winter sport fitness. The bosu is shaped like a half ball. It can be used on either the dome or platform side. To simulate skiing, practice squats on the "downhill" side of the dome. You can also practice squats off the sides of the dome. On the last repetition, practice your "edging" movements. On the right side of the dome, shift your weight so that you are on the little toe of the right foot and the big toe of the left foot. Do the same on the left side of the dome, shifting weight towards little toe left and big toe right.

Flexibility
Remember that stretching exercises should be performed after skiing, rather than before. To prevent injury, try this quad stretch. Lie on your stomach and bend one knee. Use your hand to draw your heel towards your butt. Hold for about 20 seconds, and then repeat on the other leg.


A winter sport fitness program will enhance snow sport skill and prevent injuries. Don't neglect this important part of your vacation planning."

[jskier]

Thanks a lot for your valuable information,:):):) but I don't know what is a "swiss ball" or a "stability ball"?:confused: Will Slope8 have these equipments? or Freeskier would like to talk about this topic on the 21st? I think physical training programme in advance will definitely helps us ski better.

[carver_hk-ski]

You mean on the road?? No la, you will be either killed or arrested in Hong Kong.I don't think anyone is foolish enough to practice on the road with regular car traffic. If you see one do call the police. :)
There are a lot of place without regular car traffic. Skating parks for example. There are also some closed road or even road with slope as steep as 30degree. The less safe will be cycle lane like the one from shatin to taipo. Of course even with a safe road to practice one should pad up heavily.

yeah! and quiet pedestrian road too when you can expects no pedestrian. eg late at night.

[HKS]

Just a little crazy idea. If we cannot afford an artificial slope (snowflex or whatever), can we have such a "road" in Hong Kong? Actually I don't know there is skate park in Hong Kong.

[carver_hk-ski]

Just a little crazy idea. If we cannot afford an artificial slope (snowflex or whatever), can we have such a "road" in Hong Kong? Actually I don't know there is skate park in Hong Kong.Its not crazy, its economical, the slalom movement is almost the same as skiing, and its good for health. Besides you also have the option of using inline or some other kind of ski-emulating devices. We already have such road. point A in the map is a very steep closed road(sometimes have traffic, so still need to watch out) good for slalom practice.
http://maps.google.com/maps?f=d&saddr=22.45694,114.254036&daddr=&hl=zh-TW&geocode=&mra=mi&mrsp=0&sz=14&sll=22.462754,114.239445&sspn=0.034662,0.053988&ie=UTF8&z=14

the long straight flat road diagonally across the map is good for practicing power phrase in slalom.

skate parks are everywhere. But is quite small. so one can only make a few turns, make a sharp turn and make another few turns. Of course no one stop you slalom backward. :)

edit: I happen to have shot a movie while skating down the steepest part of the road. so u might have a good idea of what it looks like. short checking turn was being used.
http://hk.youtube.com/watch?v=CYWYmRCgfRY

[eLeung]

Skate parks information can be found in this website (http://www.hkssg.org/). One may click the "Skating" from the menu bar and select "Skating Place" to get the information.:)

[eLeung]

I think all the above suggestions can improve skiing techniques and strengthen muscles based on the formal training. But the result depends on how often and how long is a skier doing the practices.:)

[GTFish]

This is a good series of swissball exercise videos

http://www.youtube.com/watch?v=782Riok8RGU&feature=related

[jskier]

Just a little crazy idea. If we cannot afford an artificial slope (snowflex or whatever), can we have such a "road" in Hong Kong? Actually I don't know there is skate park in Hong Kong.
I know one skate park - just next to QE Statium.

[eLeung]

Skate parks information can be found in this website (http://www.hkssg.org/). One may click the "Skating" from the menu bar and select "Skating Place" to get the information.:)

This website provides over 30 skate parks information.

[Mike]

HOW TO PREPARE FOR NEXT SEASON
This 10-step program is how the American planned to do:

1. Visit your local butcher and pay $10 to sit in the walk-in freezer for half an hour. Afterwards, burn two $50 bills to warm up.
2. Go to the nearest hockey rink and walk across the ice twenty times in your ski boots carrying a pair of skis, snowboard, accessory bag and poles. Pretend you're looking for your car.
3. To prepare your feet for ski boots, put a pebble in your street shoes and tighten a c-clamp around your toes.
4. Buy a nice pair of new gloves and immediately throw one away.
5. Clip a lift ticket to the zipper of your jacket and ride a motorcycle fast enough to make the ticket lacerate your face.
6. Drive slowly for five hours...anywhere...as long as it's in a snowstorm following an eighteen-wheeler without chains.
7. Fill a blender with ice, hit the pulse button and let the spray blast your face. You'll almost feel like your skiing in front of a snowmaking machine.
8. Go to McDonald's and insist on paying $10 for a hamburger. Be sure to stand in the longest queue.
9. Dress up in as many clothes as possible and then proceed to take them off because you have to go to the bathroom at McDonalds..
10. Repeat all the above every Saturday and Sunday

[Mike]

Below video gave some suggestion on how to warm up before going down the slope:

http://www.youtube.com/watch?v=RLOXjc05b0Q&feature=player_embedded#

[skier]

HOW TO PREPARE FOR NEXT SEASON
This 10-step program is how the American planned to do:

1. Visit your local butcher and pay $10 to sit in the walk-in freezer for half an hour. Afterwards, burn two $50 bills to warm up.
2. Go to the nearest hockey rink and walk across the ice twenty times in your ski boots carrying a pair of skis, snowboard, accessory bag and poles. Pretend you're looking for your car.
3. To prepare your feet for ski boots, put a pebble in your street shoes and tighten a c-clamp around your toes.
4. Buy a nice pair of new gloves and immediately throw one away.
5. Clip a lift ticket to the zipper of your jacket and ride a motorcycle fast enough to make the ticket lacerate your face.
6. Drive slowly for five hours...anywhere...as long as it's in a snowstorm following an eighteen-wheeler without chains.
7. Fill a blender with ice, hit the pulse button and let the spray blast your face. You'll almost feel like your skiing in front of a snowmaking machine.
8. Go to McDonald's and insist on paying $10 for a hamburger. Be sure to stand in the longest queue.
9. Dress up in as many clothes as possible and then proceed to take them off because you have to go to the bathroom at McDonalds..
10. Repeat all the above every Saturday and Sunday



This is good -- really funny.:p :)