It's not too late to Shape Up forThe Slopes

Well, yes, it would have been better ifyou had started training a couple of months ago, but it's OK. You can still do a lot to help enhance your fun on the ski slopes and prevent injuries.
According to Robert Pedowitz, MD, PhD,Chief of Sports Medicine at TheUniversity of California, San Diego,skiing and snowboarding cause the mostwinter injuries of any sport. Since he's from San Diego I could add that he might also be leaving out the injuries sustained when shoveling, or just waking down the ice-laden sidwalks. Because it never even rains in Southern California. I know. I grew up there.

The good news is that many of these injuries can be prevented. Not to mention how much more you will enjoy yourself on your next ski trip as you carve through the slopes again and again, because you are stronger, fitter, and better able to maximize a full day of skiing.

Here are a few tips for a safe and powerful season of skiing andsnowboarding:

1. Of Course, it's time to hit theweights...

It seems like every time we have a discussion like this, I'm recommending that you do some strength training. Why? Because it makes you stronger and better able to handle the demands of life and in this case, the fun stuff like skiing and snowboarding.

Strong muscles protect your joints. Your knees are at a particular risk when you are on the slopes. Strong muscles help you perform better by preparing your muscles for the demands of skiing. A skiing specific strength training routine can make all the difference.

Now that we are in the season, the recommendation would be to do some strength training twice per week. Do 2 sets of 12 - 15 repetitions of the following leg exercises. This will get you started. For a more complete routine, you can give us a call here at
The Fitness Nomad at 831-9256.

-Squats-Lunges
-Side Lunges
-Hamstring Curls, and
-Step Ups

Any exercise on the stability ball will also help a great deal, because they work on your core and a stronger group of core muscles will help you stay balanced and move more effieciently and effectrively down the hill.

2. Don't forget the stretching...

If there is one thing I have to remind my clients about more often, it is stretching. Length is strength. And in this case, strength of the lower body and core are what you want. So stretch your legs and lengthen your body at any chance.

Remember too that stretching is always more effective when the muscles are warm. So, take your first run down the hill a little slower. Then do some stretching at the bottom of the hill and as often as possible between your runs. You might be surprised to find yourself much less sore at the end of the day.

3. Cardiovascular Exercise will provide a strong foundation...

Skiing and snowboarding is a lot of cardiovascular work for the heart,lungs, and circulatory system. Start training at least 3 days per week aerobically. Get yourself into your target heart rate zone for at least 20-30 minutes for these three days, and mix in some intervals too.
Especially at higher altitudes, you are going to need as much cardiovascular fitness as you can get. And you get it my getting that heart rate up for extended periods of time as often aspossible.

For a complete skiing and snowboarding exercise program designed to fit your individual needs, give us a call at 831-9256.

Or fill out the form on our web site at http://www.TheFitnessNomad.com to schedule your complimentary consultation.

Of course, our New Group Fitness Program would also be a great way to train for your ski season. And there are only 7 spots left. Visit the following link for more information:
http://www.NomadGroupFitness.com

Take care and enjoy the snow. If you catch yourself complaining about all the snow, just watch your kids, or any kid, playing outside right now. That will change your perspective and your attitude and get you heading in a better direction.

John
http://www.TheFitnessNomad.com

Fit Yet?