Are You Ready to Hit the Slopes?

With the colder winter season comes our winter sports, such as snow boarding and skiing.  

The snow season is such a short season, it poses a problem for the unconditioned skier or snowboarder. A well-intentioned day on the slopes could be sidelined by injuries due to fatigue and lack of proper physical conditioning. Even the best athlete needs to prepare his or her body for the change of sports especially skiing and snowboarding.

Although it may look easy, a trek down a mountain slope can be physically taxing to your body. It requires you to have endurance to stay on the slopes for long runs, not to mention the need for leg strength, core muscle development to maintain your balance and upper body strength to help you utilize your poles.

While planning for your trip to the slopes, it is important to add a winter sports conditioning plan to your list of to-dos. Below, you will find a simple workout you can do at home or at your gym to help you prepare for the slopes.  

You will need a set of dumbbells, stability ball and a mat. When choosing a set of dumbbells, each exercise may require a different weight; however, you should challenge yourself on all these exercises and not use a weight that is too easy.  

If you are new to exercising or using dumbbells, test your strength by picking up a dumbbell and lifting your arms laterally a minimum of 10 times. This move should be challenging by rep number eight and difficult by rep number 10. As always safety is most important so choosing a weight that is too heavy can cause an unnecessary injury. However, you should be challenged in your workout so a weight that is too light will not help you improve your physical conditioning.  

Always start your workout with a warm up, of dynamic moves—this will warm up your muscles as well as getting stretched. Do not stretch prior to the warm-up! Static stretching should only be done after you completed your workout or your muscles are ready and warm.

• Jog in place, jumping jacks, add in some side to side hops, one foot at a time, then both feet together.  
• Walk forward and lift your leg to the front and reach for your toes.
• Stop for wide leg side to side lunges.  Staying low shifting your weight from side to side.
• Walk forward, bend forward lifting your leg behind you, one leg at a time, reach for the floor.

For an additional warm up, do these choppers:

• Holding a medicine ball or dumbbell, squat down and swing the weight between your legs and then up overhead with arms fully extended. Repeat 10 times.

• Holding the weight in front of your body, rotate side to side and pivot on one foot. Repeat 10 times in each direction.

• Squat down and bring the weight down to one ankle and then swing, in a diagonal motion, over the shoulder on the opposite side of your body. Repeat 10 times in each direction.

Workout
Next, perform the following pairs of exercises with no rest in between:

1. Slow and hold skier squats: Hold a light pair of dumbbells at your sides and raise them out in front of you as you lower into a squat position. Hold the bottom of the squat for a minimum of three seconds with your arms extended and then stand up. Repeat 10 to 20 times.

2.  Push ups with hold and scissor kicks: Perform a standard push up and hold the “up” portion for a minimum of three seconds. While holding this position, alternate two straight leg raises to the rear. Complete 10 repetitions.

Side to side mogul squats: Perform a squat. As you come up from the down position “explode” and jump to the right. As soon as your feet hit the ground, repeat the motion to the left. Continue for 20 repetitions.

Single leg bent-over rows: Hold a dumbbell in the right hand and bend over at the waist while balancing on the left foot. Drive your elbow up, pulling your shoulder blades together to perform a “bent-over row” exercise. Try to stay on one foot throughout the movement. (Beginners can touch the toe to the ground for support.) Perform 15 repetitions with each arm.

Single foot lateral hops (speed skaters): Bend forward at the waist (like a speed skater), spring to the right and as soon as your foot lands, spring to the left. Try to bound sideways for distance. Repeat for 20 total repetitions.

Slow and hold side laterals: Hold a pair of dumbbells at your side. Raise them to shoulder height and hold for three seconds. Lower and repeat for 10 repetitions.

Stability ball triple set: Here’s one example of such a set. Lie on your back with your legs on a stability ball. Perform 20 abdominal crunches. Place your feet on the ball and push your hips upward 20 times. Lay your legs across the top of the ball, hand are in a push up plank position and rotate side to side bringing your knees to the floor, 10 times in each direction.

After you have completed one round you can repeat at least two or three more times. This workout can be completed at least three times a week. Be sure to move from one exercise to the next maintaining proper form, while elevating your heart rate. Be sure to do a complete cool down and stretch after you have completed your workout.

It would be recommended to include an endurance, interval workout, either on a treadmill or elliptical, either after this strength workout or two additional days during the week. An interval cardio workout should include resistance in the form of an incline and varying speeds. One day of cardio should be dedicated just to distance or time.

As with any exercise program it is important to prepare yourself to begin.  If you are planning on hitting the slopes this year be certain to prepare your body physically. Be sure that you are capable of handling these exercises before you attempt going to the slopes.  

Remember to also be prepared for the changing winter conditions on the slopes.  If you have your own equipment, inspect it before you get to the slopes, also be sure to have the proper winter attire, have water available during your day and be sure to eat properly throughout your day on the slopes.

For the best conditioning getting enough rest, eating a healthy balanced diet and getting your workouts in at least five days a week is the best way to condition your body for any sport. This will help you have an enjoyable injury free winter season on the slopes either on your snow board or your skis.