Outdoor Sports: Getting Ready for Ski Season

By Michele Blandino

When the temperatures and snow begin to fall, the thoughts of many outdoor enthusiasts turn toward the ski slopes. However, because they are overly anxious to strap on their skis and hit the fresh powder, many skiers don't take the time to properly prepare themselves - or their bodies - for the physical challenge that comes with each run down the mountain.

The Many Benefits of Good Conditioning

Aside from making your ski experience more enjoyable, taking the time to properly train for the season can significantly reduce the chance that you will be seriously injured while out on the slopes. Because the majority of ski injuries occur as a result of skier fatigue and carelessness, ensuring you are in good physical condition will help to keep these types of injuries from occurring. And, if you are in good shape, chances are you will be able to spend the majority of the day on the slopes rather than resting your legs in the lodge.

How to Train

There are two vital components to training for ski season: cardio-vascular conditioning and strength training. Assuming you have not been getting regular exercise throughout the remainder of the year, you should plan to begin your pre-season training program at least six weeks before you plan to take your first run. While the specific types of exercises you do aren't important, what does matter is that you work on building your body's endurance and overall strength. So, whether you prefer to run, walk briskly, use an elliptical machine or stair-stepper, the key is to do it consistently while gradually increasing the duration of your workout. While regular workouts of these types should be adequate to increase your strength, you can also consider hitting the gym for targeted weight training.

Because agility and flexibility are also important, you should regularly incorporate activities that help you address these areas. Some skiers like to train by running rugged terrain while others play basketball, tennis or other sports which emphasize good balance and agility.

Pre-Ski Rituals

Finally, develop your pre-ski stretching ritual. Even skiers in top physical form need to take the time to properly stretch before heading out for their first run. Remember, a large part of skiing involves quick movements; muscles that haven't been properly warmed-up will not be able to react as quickly as those that have been prepared through stretching.

A Final Word

The intensity of your training program will largely depend on your skiing style, that is, the more aggressively you ski, the higher the intensity of your training program. While you should be able to easily develop your own training program, if you are uncertain as to what is appropriate for your ability, a personal trainer should be able to offer the needed guidance.