November Article
Training for the Slopes
By Bev Hillman
Vancouver Personal Training
 Last
month we discussed the benefits of cross-training when doing your
cardiovascular workouts. Today we are going to discuss the many
different ways you can sequence your weight training exercises to
provide great results. Use of the same training program can often
results in plateauing and/or overtraining not to mention boredom.
The key is that every four to eight weeks you change the format
you're using. Here are a few program options:
The cool weather is upon us and our local mountains have their first
snowfall. This is the earliest ski season we have had in 20 years so there
is still time to get into shape. Hitting the slopes can be alot of fun if
you are fit and your muscles are ready for the work they will be doing as
you shoosh down the mountain or work your way across the meadows.
Whether you ski downhill, cross-country or snowboard, the principles are
pretty much the same. A level of fitness is needed to enhance the enjoyment
and minimize risk of injury. These sports require balance, endurance,
strength and flexibility.
Skiers and snowboarders need to train both aerobically and anaerobically.
The first thing you want to do is develop some aerobic endurance by doing
exercises that get your heart rate into the target training zone. Aerobic
conditioning involves sustained moderate intensity activity for a long
duration - 30 - 60 minutes - three to five times a week. Examples of this
would include running, cycling, stairmaster, rowing, nordic track,
rollerblading, and fitness classes. If your cardiovascular system is
working well you will feel less fatigued and not need so many lodge breaks!
Anaerobic conditioning involves activities of short duration and high
intensity, such as sprinting, interval training or fartlek training. It
involves increasing your level of intensity for two to three minutes and
then recovering for two to three minutes, repeating the intervals for 20 to
40 minutes, followed by a five to 10 minute cool-down. This type of
training should be done after developing an aerobic base and will pay off in
the mogul hills, steep powder runs and the big hit in the halfpipe.
A strength training program that focuses on the major muscles responsible
for stabilizing the ankles, knees, hips, lower back, shoulders and wrists
will improve your performance by allowing you to go harder, faster and
higher. Lower body exercises would include lunges and squats from the top
of a bench and step-ups onto a bench and for upper body, try incline/decline
push-ups, triceps dips, chin-ups, pull-ups and/or other pull exercises. For
the core - a variety of v-sits, hovers/planks, stability ball work as well
as incline/decline crunches can be effectively.
Taking lessons is always recommended, but also mimicking the activity during
dryland sports-specific training will have a cross-over effect and improve
skill level. Activities that hone balance, coordination and agility will
improve technique, minimize risk and maximize enjoyment.
Flexibility is key for success on the slopes. Because of the actions unique
to skiing and snowboarding, post-ski day soreness is not uncommon. So
prepare for the season ahead, and work on your flexibility now. The basic
stretches also work great apres-ski at the bottom of the hill. What better
way to end the day! Find a bench, a tree, a bar or ski rack outside the
chalet and make sure you stretch the hamstrings, quadriceps, hip flexors,
abductors, adductors, calves, chest, shoulders, etc.
Maintain your fitness. If you ski or snowboard on the weekends, do some
exercise during the week to keep up the conditioning your've worked to
establish. Happy Skiing!
Bev Hillman is a local Fitness Consultant and Personal Trainer. She can be
reached at www.trainwithbev.com or 604-948-0709.
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