Skip Navigation Links
 



                     


 



   
    Learn More     Subscribe    
Join Now!      Login
 
 
 
FREE HEALTH
NEWSLETTER
 
 
Vitamin D Poll
Are you currently taking a Vitamin D supplement?
 
 
 
 
K
eeping Fit
 


Shaping Up For Ski Season

© Wayne L. Westcott PhD

The following is one in an ongoing series of columns entitled Keeping Fit by Wayne L. Westcott PhD. View all columns in series


Leg Extension Machine 1 set 8-12 reps 3 days/week
Leg Curl Machine 1 set 8-12 reps 3 days/week
Leg Press Machine 1 set 12-16 reps 3 days/week
Hip Adduction Machine 1 set 8-12 reps 3 days/week
Hip Abduction Machine 1 set 8-12 reps 3 days/week

The following midsection and upper body machine exercises should satisfactorily round out the ski strength training program.


Low Back Machine 1 set 8-12 reps 3 days/week
Abdominal Machine 1 set 8-12 reps 3 days/week
Rotary Torso Machine 1 set 8-12 reps 3 days/week
Chest Cross Machine 1 set 8-12 reps 3 days/week
Pullover Machine 1 set 8-12 reps 3 days/week
Lateral Raise Machine 1 set 8-12 reps 3 days/week
Biceps Machine 1 set 8-12 reps 3 days/week
Triceps Machine 1 set 8-12 reps 3 days/week
Neck Machine 1 set 8-12 reps 3 days/week

The time to complete one set each of these 14 strength building exercises is less than 30 minutes, and if you can't find three days a week to train, two weekly sessions will produce about 90 percent as much muscle benefit. If you prefer to use free-weights, the following exercises will provide an excellent overall muscle conditioning program.


Dumbbell Squat 2 sets 10-15 reps 3 days/week
Dumbbell Lunge 2 sets 10-15 reps 3 days/week
Bodyweight Trunk Curl 2 sets 20-30 reps 3 days/week
Bodyweight Trunk Ext. 2 sets 10-15 reps 3 days/week
Dumbbell Bench Press 2 sets 10-15 reps 3 days/week
Dumbbell Bent Row 2 sets 10-15 reps 3 days/week
Dumbbell Press 2 sets 10-15 reps 3 days/week
Dumbbell Curl 2 sets 10-15 reps 3 days/week

Add your comment   CONTINUED      Previous   1  2  3  Next   
About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth......more
 
Share   Facebook   Buzz   Delicious   Digg   Twitter  
 
 
 
 
 
 
From Our Sponsor
 
 
 
 
 
 
Featured Events
Wellness Inventory Certification Training - Level I
     February 18-May 20, 2014
     Los Angeles, CA USA
 
Additional Calendar Links
 
Wellness, Eating, dimension!

Search   
Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Stevia.com      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us

Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.