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Getting in shape for the ski season
By Wendy Lautner, tahoe.com
Don’t let a warm, sunny fall fool you. Old Man Winter is on its way and when it blows in, you’ll want to be ready. When the powder is deep or your friends decide to “ski the steeps” you don’t want to be lagging on the blue squares or cutting corduroy by yourself.
Fortunately, there’s still time to dedicate your workout routine to getting in shape for the ski season. Today, we’re starting with the basics – making a plan and why different kinds of activity are important.
<b>First things first – make a plan</b>
Before embarking, it’s always best to start with a plan. Wanting to be in shape for the ski season is a good start, but writing down three specific goals to accomplish by a set date is the best way to make that happen.
For instance, a beginning skier might strive to complete a full day at the resort with only one rest break. An intermediate skier or boarder might set his/her sights on perfecting an aerial 360 or becoming proficient in the powder. The advanced skier or boarder might aim to complete X number of days earning their turns in the backcountry.
Part of planning also requires developing a budget. How much time do you have to devote to physical fitness each week? Whatever your schedule, dedicate an amount of time each week for fitness and then write it down and stick to it. If possible, enlist a friend in your mission. Two minds and bodies are better than one when it comes to sticking with fitness, and motivation is easier to come by when you have someone counting on you to show up.
<b>Getting physical – what’s expected of your body in winter sports</b>
To get the most out of your efforts, focus on these five aspects of physical fitness: cardiovascular endurance, muscle strength, explosive strength (or plyometrics), balance and flexibility. All components are equally important, but each requires different amounts of time for proficiency.
Consistency is key. While one workout won’t make you a pro, one workout a day just might. Some basic guidelines:
• cardiovascular (aerobic) exercise 20-90 minute sessions, 3-6 days week;
• strength 20-90 minute sessions, 2-3 days a week;
• plyometrics 10-40 minute sessions, 1-2 days a week;
• balance 5-60 minutes, 2-7 days a week, and
• flexibility 5-90 minutes, 2-7 days a week.
If you’re pressed for time, try to squeeze at least 2 hours and 10 minutes out of your schedule each week. If you’re shooting for optimal performance, aim for 9 hours per week.
<b>Cardiovascular endurance – think zones</b>
Cardiovascular endurance is important because it keeps your heart in shape. When your heart is functioning at its best it can more effectively supply your muscles with oxygen-rich blood. The more you exercise your heart off the slopes, the less quickly you’ll find yourself in oxygen debt while completing a run on the slopes.
Pick an aerobic activity you’re comfortable with and have regular access to: outdoor cycling, exercise bike, rowing machines, swimming, running and stair stepping are all good choices.
Because downhill skiing and snowboarding require significant leg strength and fitness, stair climbing and cycling are especially effective in building cardio endurance and muscular strength.
<b>Muscular strength – keep the balance</b>
Muscle strength is extremely important in protecting the joints, especially in high-impact activities like skiing and snowboarding. Don’t skimp on strength training and strive to keep an overall balance. Even though you might want to develop really strong legs to take on the demands of moguls, don’t overlook your abdominal muscles or upper body.
Work large muscle groups first - the quadriceps, hamstrings, abdominals, chest and back. Then move onto smaller muscle groups; triceps, biceps, obliques and calf muscles.
Always start with abdominal exercises; people often leave this to the end and then “run out of time.” Your core muscles are the most important muscles to develop in order to avoid injury, especially back injury.
To begin with for all levels, complete no more than two sets of 15 repetitions. Add weight so you can complete the full range of motion in all lifts and struggle only with the last two or three repetitions of each set. As you progress, it is appropriate to decrease repetitions to 8-12 and increase weight load accordingly.
<b>Explosive strength – Eccentrics</b>
Eccentric muscle action occurs when the muscle lengthens while developing tension. It is very important in snow sports because it is this action that decelerates joint motion.
Many acute or gradual overuse injuries are due to inadequate eccentric strength. The answer to this? Start jumping. Jumping rope, squat jumps with proper form and trampolines are all very effective tools in developing eccentric strength.
Due to the demands on the body, start with no more than one day per week of plyometric training. Expect to be sore one or two days after. Never train with plyometrics more than 3 days per week.
<b>Balance – staying still in a moving world</b>
Good balance is the difference between a flawless S-line powder track and a face plant. Balance is the ability to react quickly to gravity or environmental challenges. Fortunately, in a constantly moving world you can practice anywhere. Instead of taking the sidewalk, try balancing on the curb (where traffic is light, of course). Build up speed as you improve. Balance boards, balls, foam and slide boards are all specialized equipment to aid in balance training, but training can be as simple as sticking two pieces of masking tape to the floor in an X pattern. Stand at the intersection of the two tape pieces on one foot and attempt to touch each end of all four points on the X with your left hand and your right hand. Switch feet to complete.
<b>Flexibility – it’s a stretch</b>
It’s true. Stretching is the best way to develop flexibility. It allows the muscle to lengthen and move the corresponding joints through their full range of motion. Stretching is best done after a warm-up or workout, because stretching a cold muscle can cause injury.
Okay, now that you’ve got a base of information to get moving, no excuses. Grab your planner, enlist your friends, set aside time for your workout and get moving!
<i>Wendy Lautner is a certified personal trainer with the American Council of Exercise. She is also an avid alpine skier, telemark skier and snowboarder. She can be reached at <a href="mailto=wendysuewrites@yahoo.com">wendysuewrites@yahoo.com</a>. </i>
Fortunately, there’s still time to dedicate your workout routine to getting in shape for the ski season. Today, we’re starting with the basics – making a plan and why different kinds of activity are important.
<b>First things first – make a plan</b>
Before embarking, it’s always best to start with a plan. Wanting to be in shape for the ski season is a good start, but writing down three specific goals to accomplish by a set date is the best way to make that happen.
For instance, a beginning skier might strive to complete a full day at the resort with only one rest break. An intermediate skier or boarder might set his/her sights on perfecting an aerial 360 or becoming proficient in the powder. The advanced skier or boarder might aim to complete X number of days earning their turns in the backcountry.
Part of planning also requires developing a budget. How much time do you have to devote to physical fitness each week? Whatever your schedule, dedicate an amount of time each week for fitness and then write it down and stick to it. If possible, enlist a friend in your mission. Two minds and bodies are better than one when it comes to sticking with fitness, and motivation is easier to come by when you have someone counting on you to show up.
<b>Getting physical – what’s expected of your body in winter sports</b>
To get the most out of your efforts, focus on these five aspects of physical fitness: cardiovascular endurance, muscle strength, explosive strength (or plyometrics), balance and flexibility. All components are equally important, but each requires different amounts of time for proficiency.
Consistency is key. While one workout won’t make you a pro, one workout a day just might. Some basic guidelines:
• cardiovascular (aerobic) exercise 20-90 minute sessions, 3-6 days week;
• strength 20-90 minute sessions, 2-3 days a week;
• plyometrics 10-40 minute sessions, 1-2 days a week;
• balance 5-60 minutes, 2-7 days a week, and
• flexibility 5-90 minutes, 2-7 days a week.
If you’re pressed for time, try to squeeze at least 2 hours and 10 minutes out of your schedule each week. If you’re shooting for optimal performance, aim for 9 hours per week.
<b>Cardiovascular endurance – think zones</b>
Cardiovascular endurance is important because it keeps your heart in shape. When your heart is functioning at its best it can more effectively supply your muscles with oxygen-rich blood. The more you exercise your heart off the slopes, the less quickly you’ll find yourself in oxygen debt while completing a run on the slopes.
Pick an aerobic activity you’re comfortable with and have regular access to: outdoor cycling, exercise bike, rowing machines, swimming, running and stair stepping are all good choices.
Because downhill skiing and snowboarding require significant leg strength and fitness, stair climbing and cycling are especially effective in building cardio endurance and muscular strength.
<b>Muscular strength – keep the balance</b>
Muscle strength is extremely important in protecting the joints, especially in high-impact activities like skiing and snowboarding. Don’t skimp on strength training and strive to keep an overall balance. Even though you might want to develop really strong legs to take on the demands of moguls, don’t overlook your abdominal muscles or upper body.
Work large muscle groups first - the quadriceps, hamstrings, abdominals, chest and back. Then move onto smaller muscle groups; triceps, biceps, obliques and calf muscles.
Always start with abdominal exercises; people often leave this to the end and then “run out of time.” Your core muscles are the most important muscles to develop in order to avoid injury, especially back injury.
To begin with for all levels, complete no more than two sets of 15 repetitions. Add weight so you can complete the full range of motion in all lifts and struggle only with the last two or three repetitions of each set. As you progress, it is appropriate to decrease repetitions to 8-12 and increase weight load accordingly.
<b>Explosive strength – Eccentrics</b>
Eccentric muscle action occurs when the muscle lengthens while developing tension. It is very important in snow sports because it is this action that decelerates joint motion.
Many acute or gradual overuse injuries are due to inadequate eccentric strength. The answer to this? Start jumping. Jumping rope, squat jumps with proper form and trampolines are all very effective tools in developing eccentric strength.
Due to the demands on the body, start with no more than one day per week of plyometric training. Expect to be sore one or two days after. Never train with plyometrics more than 3 days per week.
<b>Balance – staying still in a moving world</b>
Good balance is the difference between a flawless S-line powder track and a face plant. Balance is the ability to react quickly to gravity or environmental challenges. Fortunately, in a constantly moving world you can practice anywhere. Instead of taking the sidewalk, try balancing on the curb (where traffic is light, of course). Build up speed as you improve. Balance boards, balls, foam and slide boards are all specialized equipment to aid in balance training, but training can be as simple as sticking two pieces of masking tape to the floor in an X pattern. Stand at the intersection of the two tape pieces on one foot and attempt to touch each end of all four points on the X with your left hand and your right hand. Switch feet to complete.
<b>Flexibility – it’s a stretch</b>
It’s true. Stretching is the best way to develop flexibility. It allows the muscle to lengthen and move the corresponding joints through their full range of motion. Stretching is best done after a warm-up or workout, because stretching a cold muscle can cause injury.
Okay, now that you’ve got a base of information to get moving, no excuses. Grab your planner, enlist your friends, set aside time for your workout and get moving!
<i>Wendy Lautner is a certified personal trainer with the American Council of Exercise. She is also an avid alpine skier, telemark skier and snowboarder. She can be reached at <a href="mailto=wendysuewrites@yahoo.com">wendysuewrites@yahoo.com</a>. </i>
