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PHOTOGRAPHS BY DAN BRYANT; MODEL: JUAN CASTILLO


FITNESS by jeff csatari 1 Ski Prepared


A total-body workout for the slippery slope of winter adventure.


WHATEVER YOUR PREFERRED mode of snow travel, everyone learns one univer- sal ski lesson the hard way: You’ll be sore if you’re not already in shape. So build up your aerobic capacity


with brisk walking, running, or bicycling. Do interval training, where you alternate between, say, 30 seconds to a few minutes of higher-intensity effort and longer, slow-paced recovery periods. “Even in recreational skiing you have


to work hard for a couple of minutes down the mountain followed by rest on the chairlift back up,” says Erik Fisher, a member of the U.S. Ski Team and an Eagle Scout from Boise, Idaho. “Teach your body to go hard and recover, so that after you’ve taken 10 runs, your legs won’t be too tired to react if you catch a little bit of a ski edge.” Fisher and his teammates ramp up


their conditioning in the summertime doing lactic threshold training on stationary cycles. Weight training, plyo- metrics (explosive jumping), and balance drills are also part of the preseason prep. Build a functional workout into


your weekly exercise plan. In addition to cardio training (walking, running, cycling, etc.), do these ski-specific strength moves three times a week. Do two to three sets of each for the pre- scribed number of repetitions. ¿


JEFF CSATARI wrote The Belly Off! Diet and co-wrote Norman Rockwell’s Boy Scouts of America with his father, Joseph Csatari, official artist of the BSA.


40 S COUTING ¿ NOVEMBER•DECEMBER 2010 HAND WALK PUSH-UP


STRENGTHENS THE ARMS, BACK, AND ABDOMINALS AND STRETCHES THE LEGS 1Stand with feet hip-width apart.


2Bend at the waist to place your hands on the floor.


3Walk your hands forward until you are in a push-up position. Do a push-up, and then walk your feet up to your hands.


That’s one rep. Do 6 to 10. 2


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BALANCE AND REACH


STRENGTHENS THE TINY MUSCLES SUPPORTING THE ANKLE AND KNEE


1Stand on your left foot, raising your right foot off the floor. Place an object such as a rolled-up gym towel on the floor in front of your left foot.


2Bend at your waist and left knee as you reach down with your right hand to touch the object. Stand up straight and repeat. After 10 to 15 repetitions, repeat the exercise, this time while standing on your right foot.


To make it more difficult, try this while standing on a foam pad or pillow to increase instability of the foot.


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