Ski & Snowboard Conditioning - Linking fitness with safety and performance

by: Charlie Farnan, Director, CB Mountain Schools

Getting into physical shape, by starting an exercise and conditioning program for skiing and snowboarding will pay big dividends on the slopes this season, dividends that will lower the risk of injury and increase levels of performance.

“Get in shape before the season starts”. Yes, it’s possible to attain a certain level of fitness by skiing everyday, but why risk the chance of injury during the early season and miss out on the good snow conditions from January through March? Get in shape before the lifts start turning.

To get started:
1. Consider a physical exam. Consult your physician for an annual exam to create a baseline history of your health and condition.
2. Join a ski conditioning class. Gyms and trainers are conducting fall classes.
3. Talk to a fitness trainer about developing a workout that focuses on the muscle groups that are specific to skiing and snowboarding.
4. October issues of ski and snowboard magazines have good early season “get in shape” articles.
5. GET STARTED. Whether you need a scheduled class or an appointment for motivation, YOU must make the first move to attend the first class or begin the first workout.

Getting in shape to ski and snowboard will go a long way toward safety. Achieving good physical condition will help us deal with colder temperatures and the slippery surfaces that snow and ice create. Being in shape will better prepare us to handle the mountain’s varying terrain, forces of gravity, getting on and off chairlifts and walking around in boots carrying all of our equipment. Commit to getting in shape to insure your safety on the slopes so you can enjoy the rush of all the winter snow sports.

Get in shape checklist:
1. Start slow and work up to higher levels of fitness. Be careful not to over do it on the first day, take it easy and build up. Remember to drink plenty of water to stay hydrated.
2. Your routine should include a schedule of cardiovascular training. Getting the heart and lungs in shape will get the blood flowing and add to stamina on the mountain. Include a cardio workout for at least 20 minutes, three times a week.
3. Stretching! All good workouts should include a stretching routine. Stretching is often overlooked and under emphasized. Learn to stretch out your legs and back before and after every workout. Stretch slowly and progressively, avoid bouncing and pulling on cold muscles, ligaments and tendons.
4. Strength training. Alternate workouts between the upper body one day and the lower body the next day, this keeps it more fun and beneficial.
5. Be sure to allow your body a day to recover from heavy workouts. Take a walk, stretch out and recuperate for the next workout.

Start your physical fitness program now before the season starts. You will increase your stamina, raise your level of performance and reduce the risk of injury. Getting in shape links all of us to a safer experience on the mountain.