For those of you who are planning a trip to the slopes it is important to get your body into shape for the occasion. Not only will it help to prevent injury but it will also ensure that you get the most out of your trip.
Cardiovascular endurance, lower extremity, upper extremity, and core strengthening are all key elements that should be incorporated into your workout.
For endurance you can pick your favorite activity such as running, the elliptical trainer, stationary bike, or the Stairmaster. For the best results your cardio should be done 3 to 5 times a week for 20 to 30 minutes.
Your strengthening should be done 2 to 3 times a week working towards 8 to 12 repetitions.
For lower extremity strengthening, focus on your quads. They are used the most to hold you in position. Squats and lunges both forwards and sideways are great exercises. Your hamstrings and glutes also are engaged to support your body while in the flexed position. Deadlifts and hamstring curls on a Swiss ball will do the trick. Your arms and shoulders are going to be getting a work out from pushing off with your ski poles.
Upper extremity rowing, lat pulls, bicep curls and tricep extensions are also important.
Your core will be working overtime to support your body while heading down the slopes. I personally like to use a Swiss ball when working on abs. Planks are also great to strengthen your abdominals.
It is also important to stretch the muscle groups we talked about. This is beneficial in preventing injury.
Remember to bundle up and stay hydrated!
Mindy Fisk-Nikoomanesh, PTA