OnFitness Magazine - January/February 2015 - 31

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Skiing
Skiing is the ideal winter sport
because you get to immerse
yourself in the spectacular scenery,
ﬁll your lungs with fresh mountain
air and exercise your whole body
at the same time. Plus, skiing has a
powerful social side as well.
Skiing is great cardiovascular
exercise with low impact on your
body (as long as you don't crash).
It targets your body from head to
toe, especially the arms, core and
legs. Skiing also improves your
sense of balance and coordination,
and enhances mental strength and
concentration.
Invest in a ski lesson and you
will ﬁnd yourself starting off with a

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during the cold season is the ideal
way to stay active and even pick
up a few new skills. In fact, these
sports can help you build muscle
mass, endurance and balance.

Ice climbing
For trainees looking to build
strong shoulders, calves and a core,
ice climbing is the way to go: a
total body workout that offers a
unique kind of thrill. This sport
also helps build one's focus and
problem solving skills.
As a beginner, all you have to
do is get the right gear and develop
a solid training base. Of course, ice
climbing is a very technical sport
and even comes with a risk of
death that's higher than that of
most other sports, but the ideal
training program is simple and can
be followed by most individuals.
This sport is no longer reserved for
only adrenaline junkies.
As an ice climber, you'll need to
know all about equipment use
such as handling ropes, harnesses
and belay devices, and need to
understand the special attire such
as crampons and clothing layers.
Here are three exercises that will
beneﬁt the ice climber.

Wrestling toughens up
the mind and spirit.
You are faced with a
new opponent whose
moves you're not
familiar with. Maybe
that person is a little
bigger or looks
stronger (size and
muscularity can vary
within wrestling's
weight classes). You'll
learn to handle
adversity.

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TAKING UP WINTER SPORTS

The training involves a
variety of schemes,
including powerlifting
and endurance
activities. So while you
learn mat strategies,
you'll also develop allaround ﬁtness.

4

By Edward Bachman

the knee slightly bent. Next,
trainee hops sideways over the
cone, then instantly rebounds back
to the starting position. Trainee
continues hopping back and forth
while bracing the core and pushing
explosively from the legs.

N O

Your guide
to winter
sports

good basis of ski knowledge. And
with continued lessons, you'll get
good at skiing before you know it.
Make sure also to ﬁnd a ski resort
with a beginner terrain. As a
novice, you should build a solid
skiing base by practicing on a
terrain that's suitable for beginners.
Building a strong and ﬂexible
lower body, and one with
endurance, is important for top
skiing performance and for
preventing injuries such ACL tears.
Here are three moves you can do at
the gym to become a better skier.
Lunge to rotation: trainee takes
a step forward into a lunge without
letting the knee go over the toe.
While maintaining an upright
position, rotate the torso across the
front leg, then reverse the
movement back to the starting
position and repeat on the other
side.
Drop lunge: trainee stands in a
half-squat position, weight on
heels, then steps the right foot
back and across the left foot, and
then drops as low as possible in a
deep lunge. Finally, drive upward
to return to the starting position
and switch sides.
Single-leg lateral jumps:
trainee stands on the side of a
hurdle or a cone on one leg with

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For some the summertime activities pale in
comparison to a winter wonderland where there
are equally inﬁnite possibilities for recreation and
physical challenges that drive all of us interested
in spending more time outside than on the
couch. Whether the interest is climbing or
hurtling down a snow covered hill, winter can
provide the setting for fantastic outdoor activity.
Bundle up and head out.

V O L

Wrestling yields selfconﬁdence - not just
in the ability to defend
oneself against an
assault, but in ﬁguring
things out. This sport
has a strong tactical
component that
includes being able to
anticipate an
opponent's next move.
In a match, you must
plan ahead and set up
your strategy.

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Wrestling is a great
sport for women for
numerous reasons.
First off, any body type
can excel: short, tall,
thin, pear shaped,
apple shaped, very
heavy, etc. Even
amputees and blind
people can do quite
well in wrestling.

W W W. O N F I T N E S S M A G . C O M

Beneﬁts of
wrestling for
women
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OnFitness Magazine - January/February 2015

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