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PAGE 8 â€" WATERLOO CHRONICLE, WEDNESDAY, JANUARY 30, 1985 The Big Hill is just a baby compared to downhill ski slopes that go down forever. With the long and fast descent, downhill skiers are open to injury. Statistics indicate that out of every 14 people on a twoâ€"week ski vacation, one will suffer a severe injury (roughly seven percent.) I went crossâ€"country skiing a few weeks ago, and once again tried the Big Hill. Just outside Waterloo, a good ski trail includes a fairly steep, long hill which is a challenge to most people wearing long and narrow crossâ€"country My husband, sprawled in a heap at the bottom of the hill, warned me of a bump at the bottom. Anticipating the bump I was cautious as I neared the bottom. Just as I thought I had been successful, I too lay in a heap in the snow. The second time I tried it, I beat the bump, but due to a poorly executed snowâ€" plough, I ended in a dirt rut in a farmer‘s field. Luckily, both times all I got was snowy and wet. Going down a hill fast and stopping suddenly can create serious injuries. For instance a 150 pound man who is skiing downhill at 30 miles per hour must endure a braking force of 2,250 pounds against his body, if he stops suddenly within two feet. Apart from the obvious risk factor, skiing, especially crossâ€"country skiing, is a sport which provides excellent health benefits. A team of Czechoslovakian scientists tested a wide range of sports including basketball, soccer, ice hockey, skiing and boxing, and found that crossâ€"country skiing, if vigorous, provided the best allround activity for imâ€" proved heart strength, muscle strength and caloric expenditure. Downhill skiing does have similar health benefits as well. But these benefits will not be enjoyed from a hospital bed. Only if skiers heed safety on the slopes TOTHE NEWEST UV 15 University Ave. E. Ti Vomvo 40 TurRBO Fitness Forum Kathy Hammond Fitness Instructor OF WATERLOO ‘"THE HOUSE THAT SERVICE BWILT®* will the numerous skiing injuries be reduced. First, get fit. Skiing is strenuous and should be treated as such. Preâ€"ski exercises include jJogging, hopping on alternate legs, running in place, and rope skipping. Avoid elevators or escalators during preâ€"ski training, in order to build up your leg muscles. Use the stairs going up 2 at a time. Make sure you know what you are doing. Experienced skiers suffer fewer injuries than novices because they are more fit, possess better judgement and skill and can cope with difficult skiing conditions. In one thousand days, novice or beginner skiers can expect to suffer 16 accidents, intermediate skiers four, and experts three. If you are a novice you‘d be wise to take ski lessons from an expert. Never ski when tired. Most accidents happen when skiers push themselves to get one more run in. A study at a ski report in the Berkshires in Massachusetts showed that 90 percent of all injuries occurred after three in the afternoon. In Switzerland it has been found that most injuries occur on the third day of vacationing skiers. Skiers are overcome with fatigue and take too many risks. Quit the slopes while you still feel good enough for another run. In the course of the one thousand skiing days, the study conducted at Sun Valley, Idaho (over five years) showed that 676 injuries were recorded among skiers with no training, and only 320 among the same sized group who did take ski lessons. Warmâ€"up before attempting the slopes. Avoid the lifts for the first few days of a skiing holiday. Walk the smaller slopes to get your legs used to exertion. On the big hills, try to walk up at least the last few yards. 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