Getting Fit for Skiing
It seems every time we look west the mountains look more beautiful, the tips white with fresh snow. The skiing and boarding season is almost upon us, regardless of whether or not we are ready to say goodbye to the amazing fall weather. This year prepare yourself to have an amazing season on the slopes with adequate training.
The fitter you are, the better your performance and it makes your skiing or boarding season more fun and safer. It’s hard to fit exercise time into a busy schedule but you can do it cheaply and quickly within 45- 60 minutes and with just your running gear.
Muscle and joints strains, or worse yet, a major ligament injury, do not have to part of your skiing season if you do some simple preparation. Many people forget that skiing and boarding are very physically demanding activities and most of us are just not prepared for the level of activity we want to perform. The major difference in skiing and boarding versus summer sports is that legs are required to perform sustained isometric contractions repetitively. That is legs go into a semi-squat, hold it for a short time, while you complete your turn, transfer weight and do it again. There is very little rest for the muscles as your descend a slope requiring repetitive turns – unless you stop and rest. Hence the leg burn!
Follow this simple circuit to help you improve your cardiovascular fitness and leg strength. If you have any low back, hip or knee problems it is best to have a custom-tailored fitness program set up for you.
If you can run on soft ground such as grass, trails or parkland it will reduce the risk of injury and it’s more fun than roads. Having a friend workout with you is also more fun and keeps you motivated. If the weather is bad you can use a stationary bike, elliptical or a treadmill at home or in the gym at Bragg Creek Physiotherapy.
1. Warm up with a 5 minute walk. Include some dynamic activities at the end of the warm up to help with coordination, balance and agility. You can warm up your shoulders and hips by adding knee lifts, running backwards and sideways, skipping and arm circling.
2. Run for about 20 minutes for aerobic fitness. Keep your heart rate between 65 and 75% of your maximum for best fitness effect. Alternate the sets of the next two exercises.
3. Half squats are a necessary movement in skiing and boarding, they work the thigh muscles both concentrically (muscle shortening) and eccentrically (muscle lengthening), which is important. Strengthening the quadriceps maintains knee stability and control during dynamic maneuvers. Start with 2 sets of 10 repetitions and work up to 3 sets of 20 repetitions or more, going steadily to start with. When you have good control you can drop down into a squat faster and then to using just one leg. You can also progress the difficulty of the exercise by squatting and holding the position, start with 20 seconds and increase up to 60 seconds.
4. Lunges make the hips more flexible and strengthen the hip extensor muscles. They also improve balance, reactions and coordination. Stand with your legs astride in front and behind you. Keep your head up and your back straight. Lunge forward and down, allowing the rear knee to bend towards the ground. Only allow your front knee to bent up to 45 degrees from straight to start with, allowing deeper and deeper movements as you get stronger and more confident. It’s good to start with 2 sets of 10 repetitions as this is a strenuous exercise and your muscles will not be accustomed to such stresses. Gradually build up until you can do 20-30 repetitions a set without problems, which you should take steadily over a month or so.
5. Cool down. Return to jogging until you are 30-45 minutes into the program, and then walk for at least 5 minutes to cool down. You can incorporate general muscle exercises such as 2-3 sets of:
* Reverse crunches (abdominal and core strength)
* Calf raises (lower leg strength)
* Push ups against a surface or on the ground if you are strong enough (shoulders, chest)
* Bridging (buttocks, thighs, core)
Change around the aerobic and other exercises as long as you do a general workout for the muscles along with cardiovascular work. It should all fit into 45-60 minutes.
Using a gym can provide you with many functional pieces of equipment to improve your balance, agility, and sport specific strength. You can incorporate the Ski Fitter, the Bosu ball, the step machine, medicine balls or stones to challenge you throughout your workout and minimize your risk of injury. Bring on the snow!
You should always check with a healthcare professional before beginning an exercise program. Consult the appropriate professional if you have any medical or training problems which may need advice and treatment. All matters pertaining to your health require medical supervision. Bragg Creek Physiotherapy specifically disclaim any liability, loss or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this article.
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