To get the most from skiing and snowboarding, skiers and snowboarders need to maintain fitness. But, we snowsliders often fall into an autumnal trap. Come November, we look at the calendar and suddenly realize - "Holy cow! it's almost ski season, I'd better get in shape." Often this impulse appears when the holiday season a enough increase in caloric intake to challenge anyone's fitness level.
But, ask any exercise physiologist or certified trainer, and s/he'll tell you that fitness is an ongoing process; entering a pre-season crash course is more likely to lead to injury than to physical improvement.
So, what's a body to do during snowsports off-season?
First, understand this: work into any fitness routine gradually.
Secondly, understand the so-called "rule of specificity": your muscles become trained only to the movements and stresses to which you regularly subject them. That's why a person who can run all day will be sore after trying something different, like rock climbing, for example. To be in shape for a specific activity, you must do - or at least closely mimic - that activity.
Thirdly, set realistic goals and integrate skiing/riding into those goals.
Unless you're wealthy enough to invest in expensive weight training equipment or enrolling in lifetime gym memberships - and have enough free time to use them - best to start with the easiest, simplest forms of exercise. And, to me, the simplest place to start is perambulation. I run. It only requires proper running shoes.
You've been totally inactive? Start by walking. Twenty minutes' brisk walking will raise your heart rate enough to make a difference. Walk up a hill or two, and that'll work your quads. Work into running slowly. Years ago, while writing a book entitled The Weekend Athlete's Injury Guide (hey, I didn't chose the title), Dr. James Halligan, a sports orthopedist, imparted to me this great start-up running program: in week one, alternate two minutes' walking with a one minute run for twenty minutes; week two, alternate minute walks with minute runs; week three, two-minute walks, one-minute runs. By week seven, you'll be at one-minute walks/ten-minute runs; in week eight, go to twenty minutes' running. After that, if you want, add two to four minutes per week.
Running provides excellent cardiovascular exercise. But, it primarily works the hamstrings. Skiing and riding, however, want strong quads. You can try walking steps to build your quads - if you can access long stairways or stadium steps. Other equipment-free quad exercises include lunges and wall squats. Descriptions of these, along with more advanced workout regimens and advice can be found at If You Ski.
Snowsports Industries America also provides a good basic backgrounder for shaping up.
Summer pastimes that complement snowsports include bicycling and mountain biking, great for the quads; and tennis, which helps with balance and side-to-side movement. In-line skating is helpful for Nordic skiing. For stay-at-home types, stationary biking can be a great quad-builder.
While snowboarders benefit from the same basic exercises, they also need strong ankles for balance and steering. Try the "ankle alphabet." Sit on a chair or couch, raise a foot, point the toes and "write" the alphabet letters in the air, switch feet.
Diet is the final factor. Again, avoid a crash approach. Strive to eat balanced meals and avoid super-sized portions. For some of us, that's challenging. But, I just concentrate on how good I'll feel when I'm ripping those turns.
