Core Strength Exercise Sequence With A Mountain Climbing Theme

By John Harker

Here is a fun sequence of three exercises, all with a mountain climbing theme designed to work the thighs, the core muscles, and the arms. A mountain climbing theme is one where you repeat the same body-lifting exercise continuously and endlessly but never get any higher! Kind of like the feeling you get when climbing a mountain and the each peak you were headed for turns out to be only a small rise in a path to a much higher peak.

Since the theme is mountain climbing, start out in a classic yoga ‘Mountain Pose’. From a kneeling position with both hands on the floor under the shoulders, let your hips lead in pulling you up into a right-angle posture where you are bent with a 90-degree angle at the hips. Your legs are straight making one line, and your hips, back, head and arms are all aligned making the second line. To make that right angle tilt your pelvis so your sit-bones are pointed to the ceiling. Spend a minute getting the alignment right and paying attention to your breath.

The first mountain climb is the classic ‘Mountain Climbers’. This exercise targets the thighs and the core muscles in the pelvis and lower back. From a Mountain Pose, bring one leg forward placing the foot between the arms into a lunge. Lower your chest forward, keeping your back straight, and place your hands on the floor out in front of you, a little more than shoulder-width apart. You should look like you're ready to run a race. Switch the position of each leg repeatedly for 30 seconds to 1 minute. Think of it as running place but with your hands on the ground. Finish with the opposite leg forward than you started with, then let your hips lead in pulling you back into Mountain Pose. Again spend a minute getting the alignment right and paying attention to your breath.

The second mountain climb is a variation on classic Mountain Climbers done with the arms. This exercise targets the upper body pressing muscles - triceps, pectorals and the anterior deltoids. Starting from Mountain Pose rotate forward on the shoulders dropping the hips so you legs come into line with your back. Now the right angle is at the shoulders, with one line formed by the legs, hips, back and head, and the other by the straight arms. In yoga this is often called ‘Plank Pose’. Hands are flat on the ground facing forwards. Raise the right hand and drop onto the right elbow. Raise the left hand and drop onto the left elbow. Raise the right elbow and putting your hand down straighten the arm. Raise the left elbow and putting the hand down straighten the arm. Then repeat this sequence also for 30 seconds to a minute. End in plank pose, and then raise the hips to return to Mountain Pose. Spend a minute getting the alignment right and paying attention to your breath.

The last mountain climb is a standing Duck Walk. The Duck Walk develops strength in the upper thigh muscles, develops stretching in the lower back muscles, and coordinates legs and balance in the squat position without the use of the arms. This seemingly harmless exercise gets really hard after a short period of constant fast movement. Starting from Mountain, jump both legs forward landing between the arms in a squat position. Legs a little wider than shoulder width apart. Drop your right leg from the squat onto your right knee. Then drop your left leg from the squat onto your left knee. Then raise your right leg putting the foot back on the ground into a squat, then raise the left leg and put the foot back on the ground into a squat. Then drop the right leg onto the right knee, and the left leg onto the left knee. Continue with this sequence for 30 seconds to a minute. End in the squat position and take a light leap back to Mountain. Drop the knees and pull your hips back into extended child’s pose.

These three exercises were un-symmetrical with respect to left/right, so to balance the whole sequence is then repeated on the other side. Done properly, these three mountain climber exercises should provide both entertainment and improved fitness…

John Harker is a cardio kickboxing teacher in Santa Cruz, California. He teaches at Westside Aerobics and Martial Arts. More information can be found on their website at http://www.wama-club.com and in his personal blog at http://www.myspace.com/johnharker

Keystone Colorado - A Mountain Getaway Any Time Of Year

By Peter Reeburgh

Nestled tightly in a valley, Keystone Resort in Colorado appeals to anyone looking for the typical "alpine" feel of a mountain town. Keystone Colorado offers something for everyone in any season of the year from beautiful mountain views of Dercum Mountain, to the quaint River Run village right in the heart of Keystone. Just about any activity you can think of is available in Keystone. Being a family friendly resort town, Keystone has something to offer everyone no matter what time of year it is. Where to stay

You're already on the right website for the best in lodging! Check out our available inventory at Keystone Resort Lodging that we offer year-round at discounted prices. Our condos are scattered throughout Keystone Resort and we can help you find a property that fit your needs perfectly.

There are 5 basic areas of Keystone:, East Keystone, River Run Village, Mountain House Base Area, The Lakeside Village and Keystone Ranch. Each area offers specific features tht appeal to different people.

River Run Village
River Run Village is the main heart of Keystone Resort. Surrounded by plentiful lodging, retail shops and many restaurants, it is an easy walk to the ski slopes from anywhere in River Run Village. Made to look and feel like a true alpine escape, River Run is for people wanting easy access to skiing, activities and restaurants without having to jump into a car and drive anywhere. The fun never stops in River Run Village during the ski season and expect to have keystone festivals, contests, bands and more during the peak summer and winter months. Every Saturday during the winter, a professional fireworks display shoots from River Run Village and most condos in River Run have a full front seat view of the show.

East Keystone
East Keystone is located about 1 mile to the East of River Run Village and offers a quieter escape to the Keystone Resort area than most other areas. Nestled in the trees and with spectacular views, this neighborhood has easy access via shuttle bus and is perfect for those looking for a quiet family getaway without all the rif-raf of most towns.

Mountain House
The Mountain House base area is the original base of Keystone. Surrounded by plentiful lodging where you can walk to the slopes, this area is shut down during the summer months and mostly a "daytime" base area that shuts down in the evening during the winter months. Many shops and restaurants are located near US Hwy 6 to serve guests staying in this area. Most of the lodging in the Mountain House base area feature direct mountain views of the ski slopes with the beautiful Snake River in the foreground.

Keystone Lakeside Village
Located next to the Keystone Conference Center, the Keystone Lakeside Village is one of the nicest places to stay year-round. During the summer months, the Keystone Lakeside Village is home to the Taste of Keystone food festival, 4th of July fireworks and more. Keystone lake is open to paddle boats, canoing and more fun activities for the whole family. Surrounded by shops and restaurants, Keystone Lake is a big draw for everyone. The Snake River runs adjacent to Keystone Lake and a bike path that leads throughout Keystone and eventually around Lake Dillon and Breckenridge passes by. Fireworks are shot over Keystone Lake every Saturday during the summer months and most properties have a front seat view of the show. During the winter months, Keystone Lake freezes over and becomes the worlds largest zamboni maintained skating rink in the world. A full 5 acres of frozen lake turns into one of the funnest places to play with the whole family with hockey rinks built in and skate rentals close by.

Keystone Ranch
Keystone Ranch is home to 2 world class 18 hole golf courses. Mostly populated with private homes, Keystone Ranch offers views and scenery rivaled only by some of Colorado's wilderness areas. Bike trails and national forest surround most of Keystone Ranch and there is high-end dining nearby at the golf course. You really have to see the ranch for yourself! The best part is that golf balls travel 20% further at this altitude!
What do to in Keystone Colorado

There are plenty of activities in Keystone Colorado for everyone. Obviously, the main winter draw for people is downhill skiing in Keystone Resort. Other winter activities include sleigh rides, ice skating, sledding, tubing, Nordic skiing, and more. During the summer months, activities such as horseback riding, biking, hiking, gondola rides, fishing, river rafting, and more can easily fill up your day. Whatever you want to do, Keystone has it. Keystone Ski Resort in the Winter

Keystone Ski Resort in Colorado really comes alive during the winter months with long ski days and ski nights. Keystone Resort is the only ski resort in Colorado that offer night skiing to get the most out of your ski day. Keystone Resort village comes alive with daily festivals, demos, and bands. The fire pit in the center of the village is the place to get any info you need for upcoming events. If eight hours of skiing or snowboarding isn't enough for you, visit Keystone Colorado for night skiing. One lift-ticket will provide with up to twelve hours of skiing on three different mountains. 24 lifts service 2,227 incredible acres of a variety of terrain. From the beginner "bunny hill" at the top of Dercum Mountain to the extreme back bowls, Keystone has something for everyone. With wide, groomed trails, Keystone is an excellent place for the beginner to learn how to ski or snowboard. If you are feeling more adventurous, try North Peak, with it's steep cruiser runs and moguls for the skier who just can't get enough bumps. The experts will enjoy the Outback's tree skiing and fresh powder. Keystone has four different mountains to ski. For the cross country skier and snowshoer's, Keystone's Nordic Center features 16k of prepared trails. It also boasts 57k of ungroomed trails. The Nordic center is a full service resort in itself with equipment rentals, lessons, a cafe and not to be forgotten, a tubing hill! Don't forget to check out the powder skiing in Keystone Colorado too!!

Ice Skating
The largest outdoor Zamboni maintained ice rink in the United States is right here in Keystone. Featuring a full 5 acres of ice skating heaven, it's easy to play a pick-up game of ice hockey, pull your child around on a sled, or just have a romantic skate with your significant other.

Snowmobiling
Keystone is located at approximately 9000 feet above sea level where the snow is plentiful and the views are spectacular. What better way to see even better views than by joining a snowmobile tour and seeing the top of the world at over 12,000 feet? Snowmobile tours are close by and exciting for the whole family in Keystone Colorado.

Sleigh Rides
Looking for that Norman Rockwell vacation with your family? Keystone has it for you over any other place in Colorado hands down. Enjoy an evening sleigh ride through the Keystone Ranch area. They even offer dinner sleigh rides where they will pick you up, take you to dinner, and bring you home. What better way to enjoy the winter wonderland? Keystone Resort in the Summer

Come during summertime to enjoy festivals and street fairs nearly every weekend. Watch Mountain bikers race down Dercum Mountain and tackle extreme terrain. Fly fishing and a world class golf course are just two more reasons to visit Keystone Resort in the summer!
Keystone Colorado boasts 2 world class golf courses...the River Course and the Keystone Colorado Ranch Course. Most of our condos are within walking distance of both courses so it is easy to make your tee time while the rest of the family takes the car and goes rafting for the day. From Sleigh Rides, Shopping, Scenic Gondola Rides, and river rafting, there is plenty to do in Keystone Colorado. A fitness center and indoor tennis are also available. In addition, there are also many special events held throughout the season. Keystone Colorado offers gondola rides for a small price in the summer to access the hiking and biking trails at the top of Keystone Mountain. Another great place to see is Keystone Gulch, which is right behind the horse stables.
You can get to the "Outback" area via this dirt road and many side trails for snowshoeing, biking, or hiking are found there.

Mountain BikingThe Soda Ridge Trail winds it's way between the Golf Courses at Keystone Colorado and is easily accessible behind the tan time share condos seen from the parking lot. The trail connects into the network of trails at Keystone Colorado Ski Resort and the Colorado Trail. Not only do all the area trails make for some great cross country Mtn. Biking, but Keystone is by far the BEST ski resort for downhill biking. Bike rentals are available at the base area along with lift tickets to ride up to the top. No pedaling required....race or mosey down the trail at your own pace. Lots of great jumps, terrain parks, and more if you feel the need to show off.

Fly FishingOne of the best things about Keystone is the Snake River that runs through the entire valley. With easy access from any property in the Keystone area, the Snake River features some world class fly fishing for the avid or even beginner fisherman. Many fishing opportunities exist in beautiful scenery!

HikingKeystone has far too many trails to describe for hiking. However some of the best hiking is done at the top of Dercum Mountain, which you can get to by the Gondola or ski lift during the summertime. Whatever types of hikes you like, whether you want to stroll on a paved path, or hike up the steepest of peaks, it's available for you in Keystone Colorado.

Horseback RidesKeystone horse stables is home to a huge array of activities for your family or group. With short rides to full day rides and dinner rides, the horse trails at Keystone are unrivaled. Enjoy a challenging trail up onto the facing mountain of Keystone for spectacular views and fun!

Keystone FestivalsIf you like festivals, you're in for a treat. Keystone has many festivals during the summer. From the Taste of Keystone, to the wine and Jazz festival to the Oktoberfest and beer festival, chances are that you will come across a festival during your stay. Check out the calendar of festivals in Keystone.

Peter is the owner of SummitCove.com, a provider of vacation lodging in Keystone Resort Colorado. His passion for the Keystone Colorado area drives him to get the word out and let people know how great the ski resort really is. If you are looking into visiting Keystone Colorado please visit SummitCove.com or call 970-368-7023 for your lodging needs.

Women Mountain Biking - Looking Beyond The Risks

By David Faulkner

The old saw about women being the weaker sex has, in recent decade, come up for debate as increasing numbers of women have begun to excel at many of the sports which were once considered the exclusive provinces of men. Women have even begun to compete in extreme sports, including mountain biking.

There is no anatomical reason why women mountain biking cannot manage the strong pedaling required, and enough of them have now taken up the sport that they are no longer a rarity on the mountain biking trails. But mountain biking, like any sport, can cause long-term health consequences in its participants.

There us a question of whether or not women mountain biking are endangering their reproductive systems. Research has indicated that male mountain bikers significantly increase their risk of scrotal damage overtime; there is good reason to think the women might also be at reproductive risk.

The Risks Of Women Mountain Biking

The studies done on men show that they may experience the growth of either benign or malignant scrotal masses as a result of mountain biking, and those results may imply that women mountain biking can develop assorted reproductive illness. One proven effect of women mountain biking is, in a few instances, hymenal rupture.

Even though there many be negative consequences for their reproductive systems, enormous and increasing number of women mountain biking today is a sign that most women think the benefits of mountain biking outweigh its risks. The strength-building, cardiovascular benefits, heightened reflexes, improved coordination, and tremendous self-confidence which women who mountain bike experience are certainly desirable effects.

And the large number of women mountain biking has had another effect; there are now several women’s groups organized to educate women about the health and safety issues surrounding women’s mountain biking.

One of the organizations in the forefront of promoting healthy women mountain biking is the WOMBATS, or as they are officially named, the Women’s Mountain Biking and Tea Society. The members of WOMBATS all have one thing in common--their love for the adventure of mountain biking. The group accepts women regardless of their age, ethnicity, or culture; the only requirement for admission is that an applicant be an avid mountain biker.

The myth that women are a weak sex is dead, and the reality that women mountain biking is taking the mountain biking world by storm is becoming clearer each day. If you don’t believe it, head for the nearest mountain biking trail, watch the women of all ages and physical stature taking the terrain in their biking stride, and then tell yourself they are the weaker sex.

You can also find more info on Mountain Biking Dirt Jumps and Mountain Biking Gear.

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