Getting in shape to hit slopes

Q: Each year my family and I go on a skiing trip for a week. About a month before our trip I begin to get in shape for the daily ski runs. My workout consists of cardio, strength training and yoga classes. Normally, I feel good after the week, but this year I plan on trying snowboarding as well as skiing. Could you recommend any exercises that would help me get ready for our trip?

A: Conditioning your body for skiing and snowboarding can improve your recovery time, decrease the risk of injury and allow you to fully enjoy your skiing and snowboarding experience. The main areas of conditioning for skiing are cardiovascular, strength, flexibility and balance. Each area has a distinct role in skiing and snowboarding activities.

• Cardiovascular training can include walking, running, elliptical training and cycling. All are great forms of aerobic exercise. Interval training (changes from lower intensity to higher intensity) can help increase the heart’s conditioning. Movement exercises such as skipping, shuffling, backpedal running, butt kickers (running with knees up and heels kicking back instead of forward) and carioca (lateral movements with legs crossing in front, then behind) can also prepare your body for the different directions it will move while snowboarding.

• The strength of your muscles is extremely important. Not only will strong muscles, bones and joints help you stay on your feet, but they will also give you more control of your body. Conditioning your muscles by improving their strength and endurance will allow you to ski safer. Many injuries occur when skiers and snowboarders are fatigued yet continue to head down the slopes. Lunges (front, side, crossover), squats (single leg and double leg), step-ups and plyometric (power jumping) exercises can increase muscular strength and endurance.

• Balance and flexibility are another important factor. Limited range of motion through your joints can impede your ability to maximize your muscles’ true potential by causing the body to compensate. Limited range of motion in your ankles can cause additional stress to be placed on the lower back and hips, forcing you to work harder to balance and support your body.

• Let’s not forget about strengthening the muscles of the abdominals, back, hips and gluteus. Each of these muscle groups plays a huge role in maintaining your body’s stability and the ability to move in all planes. Maintaining the integrity of your core muscles should be a priority in your exercise plan.

• Continue to train for your trip and spend adequate time on each of the above areas. Ski training can be done year-round, as all of the exercises will not only help on the slopes but throughout your life.