If
you’re like a large number of skiers, you might just
be thinking you can ski yourself into shape. Think again.
If you’re out of shape on the slopes, your fatigue
can cause serious injury. Being in good shape for skiing
will greatly reduce your chances of hurting yourself. Ski-fitness
not only leads to smoother body motion, it also enhances
your skiing skills and makes them more fun. Besides that,
it’s no fun for anyone to have to stand and wait for
you if you don’t have the stamina to keep up. (I’ve
been there — you struggle to get down the hill to the
friends who have been waiting for you. Just as you reach
the group and think you can rest, they take off again. That
scenario is no fun for anyone involved.) Start at least
one month before you go skiing and you’ll be much safer
and happier hitting the slopes.
Expert skiers seem to agree that the three
most important elements in ski fitness are: flexibility,
strength training, and cardiovascular endurance (aerobics.)
Try to incorporate each one in your ski-fitness plan.
Flexibility is the most important conditioning
factor in injury prevention. Flexibility allows the connective
tissue of your muscles to extend as far as needed without
extremely compressing joints. Focus on your upper legs,
back, shoulders and hips. Begin any stretching program with
a gentle hold of each stretch, increasing slowly as your
body adjusts to the movement. Take the time to hold stretches
quietly for at least 30 seconds each, and avoid ballistic
or bouncing movements.
Strength training allows you to maintain
a solid athletic position all day on the ski hill. With
proper strength training, you can relax and stay in control
at the same time. Your body will be able to handle fast
adjustments in uneven terrain. Without strength training,
you’ll feel worn-out early and sore the following day.
Focus on your quadriceps since they do most of the work
downhill. Weight-training equipment or elastic, resistant
bands will help you get the strength-training job done.
For a quick quadriceps trainer, try a little wall-sitting.
Place your back against the wall and your feet about shoulder-width
apart, out in front of you. Slide down the wall until your
knees are bent and are in a straight line over your feet.
Hold until you feel the need to take a break. Gradually
increase the time you hold this movement. Although it isn’t
the least bit fun, this old standard exercise is free and
effective.
Cardiovascular endurance exercise includes
any sustained activity that can generate a heart rate of
approximately 120 beats per minute. You should be able to
carry on a conversation without feeling uncomfortable or
gasping for breath. 30 to 40 minutes, 3 times per week should
increase your stamina to meet the demands of skiing. Plus,
your ski pals will think you’re a champ for keeping
up! Target your hip and thigh muscles by cycling, stair
master, step aerobics, swimming, hiking, or walking up and
down a particular hill repeatedly.
Next month, we’ll cover some other
factors that make skiing more of a pleasure and less of
an accident-waiting-to-happen. By then, hopefully those
of us who aspire to ski well will be in a little better
ski-shape and ready to get our gear and our minds set for
a great season.
