How you exercise before your ski vacation can play a major role in how much you'll enjoy your time on the slopes.
Why must history repeat itself the same, painful way each winter? At
the first hint of snow, you take a four-day weekend, strap down your
skis and head for the peaks, only to have your body revolt against you
the next morning.
Sure, the view from the chateau is gorgeous, but you didn't drop a
couple paychecks and lie to your boss just to horde every heating pad
in the place for your aching body.
"Adding a few important
exercises into your workout a few weeks before you go away can help
give your muscles the endurance they need to keep up," says Heather
Dillinger, national certification specialist for the Aerobic and
Fitness Association of America.
Downhill skiing is a
predominantly lateral movement sport, depending religiously on the
quadriceps, abductor and adductor muscles within the legs to supply
stability in the knee joints when shifting from side to side.
Strengthening these muscles can give you that added balance, plus help
you generate more power when pushing off with the feet, letting you
speed up faster and make sharper turns. Focusing on the quadriceps can
also be a benefit because they act as knee stabilizers and provide that
extra boost of energy needed for a long day on the hill. "The shoulders
also come into play to provide the all-day strength needed to keep your
poles free and clear of the snow," says Dillinger.
You've booked
the flight. You've made the reservations. Now here's your pre-ski
shape-up plan to make sure you don't have a different set of
reservations when you get there.
Your cardio plan:
To bring your endurance levels back up to snuff for skiing season, try
some brisk walking or light jogging up and down a few small hills.
You'll be strengthening your heart, while at the same time, getting all
your intrinsic muscles used to supporting your body in a downgrade
position. Another option that adds a small plyometric advantage is
skipping rope. Whichever you choose, start slowly by doing 10 to 15
minutes a day, twice a week, for one week. After that, increase the
time to 20 minutes, three days a week for another week. For the last
two weeks, try for 30 minutes a day, four to five times a week.
Your three-point exercise plan:
Start with 1 set of 15 to 25 repetitions, three times a week for the
first week. Jump to 2 sets per exercise, four times a week for the next
week. For the last two weeks, increase to 3 sets per exercise, five
times a week. The repetitions should stay at 15 to 25 throughout the
four-week training period (unless noted). Here are a few exercises to
prepare your body for skiing.
Side Jump (works the entire leg)
Depending on your fitness level, plyometrics can be a valuable tool to
develop sports-specific strength. Start by placing a towel on the
ground and stand alongside it. Hop back and forth over the towel,
keeping your head up so that your eyes look straight ahead. As you
become stronger, place additional towels on top of each other to make
the jump more challenging. After a few weeks, substitute the towels
with a sturdy box. Instead of hopping over the box as before, jump onto
the box first and then hop over to the other side.
Three-Sided Knee Extension (works the quadriceps)
The constant shifting movement of skiing works the quadriceps muscles
from the outside to the inside and vice versa. To create a balance
within your legs, you need to concentrate on all three sides of the
thigh. Adjust the machine so that your back sits against the backrest,
the center of your knee is lined up with the machine's pulley, and your
shins are flush against the ankle pads. Turn your toes toward each
other (this will isolate the outside of the quadriceps). Sit tall and
contract your abdominals. Hold on to the handles. Movement: Exhale as
you straighten your legs to lift the ankle bar until your knees are
straight but not locked, hold briefly. Inhale as you slowly return to
starting position. Perform 10 repetitions. Next, turn your toes
parallel and perform 10 more reps. Lastly, turn your feet away from
each other (this isolates the inside of the quadriceps) and finish with
10 more reps. (Although you've performed more reps than the customary
15 to 25 mentioned at the beginning, this still is considered 1 set.)
Seated One-Arm Side Raise (works the side of the shoulders)
The sides of the shoulders take a beating when you use ski poles. To
prepare them, sit on a bench with a very light dumbbell in your left
hand. Let your left arm hang straight at your side, palm facing in.
Contract your abdominals. Movement: Keeping your shoulders away from
your ears, exhale as you raise your arm out to the side to shoulder
height, hold for 2 seconds. Inhale as you slowly return to starting
position. Perform all reps with left arm and then repeat with right arm. |
