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The season of wool sweaters and down blankets is coming and it will be time to gear up, get out and hit the slopes. With ski season just around the corner, the whitening peaks of our western Canadian mountains silently encourage us to get in shape.Toning up for skiing helps prevent injuries. You can also get more out of your lift passes by developing the endurance needed to squeeze in a few extra runs. Being in shape for ski season involves taking care of four focus areas.
Aerobic ConditioningThe nature of alpine skiing is generally intense (anaerobic). However, aerobic conditioning helps the body to recover more effectively between runs and after ski days! The most effective aerobic training involves cyclical movement such as in jogging, biking, swimming, and using the stairclimber. This type of activity allows a constant flow of blood and oxygen to working muscles. The aerobic system is able to work at its best level.
Leg Strength and EnduranceIncreasing muscular strength and endurance will give you more control and confidence on your skis, particularly in deep snow or hard and icy conditions. Leg strength can be easily improved by doing exercises such as squats, step-ups, and lunges. Muscular endurance also helps you to perform longer and with more strength. Increase your endurance by lengthening the time you spend doing a given exercise.
Core Strength and StabilitySince rotational movements are involved in skiing, the core muscles help you maintain balance and position in relation to your skis. A strong and stable core also decreases the chance of low back injury. Core strength and stability can be achieved through exercises involving the core muscles - abdominals, obliques, and low back. Sit-ups, side bends, and back extensions are good examples.
FlexibilitySkiing is a vigorous and physically demanding sport. Flexibility helps reduce the chance of injury, particularly in the groin, hamstrings, quads, and low back areas. A greater range of motion in the active joints allows greater force to be applied throughout a turn. It also reduces the risk of injury when crashing.
A Basic Conditioning PlanFor most of us, weekends are the time that we can load up the car and head to the mountains for a few days of skiing. Therefore, we ‘weekend warriors’ should fit in a little basic conditioning during the week to ensure fulfilling weekend days. The following basic Monday to Friday program can easily be done at home to help you shape up for the slopes. This program can help you get started. Get off the couch and start thinking about big turns and the great outdoors!
| ACTIVITY | BASIC | ADVANCED | |
| Monday | Jogging | 20 minutes | 30 minutes |
| Wednesday | Stairclimber/ Rowing Machine |
10/10 minutes | 15/15 minutes |
| Friday | Stationary Bike | 30 minutes | 45 minutes |
| Progression | Week 1 | Heart rate 120 to 130 | Heart rate 120 to 130 |
| Consecutive weeks | Heart rate 140 to 150 | Heart rate 140 - 150 | |
| Stretching | 20 minutes of static stretching focusing on glutes, hip flexors, quads, hamstrings and lower back | ||
| TUESDAY/ THURSDAY |
ACTIVITY | BASIC | ADVANCED |
| Leg Exercises | Step-Ups | Step-Ups with weights | |
| Circuit | 45-degree lunges | 45-degree lunges with weights or tube | |
| Perform leg exercises routine as a circuit with a 3-minute rest between rotations | Lateral Tuck walks | Lateral Tuck walks with tube | |
| Single leg bridge | Hamstring curls on exercise ball | ||
| Progression | Week 1 | 2 x 10 reps with 60 seconds between exercises | 3 x 10 reps with 30 seconds between exercises |
| Week 2 | 2 x 10 reps with 45 seconds between exercises | 3 x 10 reps with 30 seconds between exercises | |
| Week 3 | 3 x 10 reps with 45 seconds between exercises | 3 x 10 reps with 0 seconds between exercises | |
| Core Exercises | Crunchies | Crunchies with dumbbells | |
| Circuit | Low Ab Kick-Outs | Low Ab Kick-Outs with ball | |
| Perform leg exercises routine as a circuit with a 3 minute rest after each rotation | Side Crunch | GS twists with ball and tube | |
| Supermans | Supermans on Sit-Fit | ||
| Progression | Week 1 | 2 x 10 reps with 60 seconds between exercises | 3 x 10 reps with 60 seconds between exercises |
| Week 2 | 2 x 10 reps with 45 seconds between exercises | 3 x 10 reps with 30 seconds between exercises | |
| Week 3 | 3 x 10 reps with 45 seconds between exercises | 3 x 10 reps with 0 seconds between exercises |
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