How to Get Strong for Ski & Snowboard Season

Don’t hit the slopes this winter without first hitting the trails—or the treadmills or bike lanes or blading paths—and the weights.” Don’t ski into shape” cautions Nona Weathered. If you use skiing as your training, you’ll be much more susceptible to injury. You should recommends getting checked out by a doctor before you begin training and beginning your workouts a minimum of six weeks before heading downhill.

In addition to leg strength, an obvious requirement, in skiing and boarding, the stomach and back are especially important, notes Nona. "Just working your legs misses the point. These are dynamic balance sports and you need your dynamic balance muscles --- tummy, back, glutes," she explains. "Glutes" refers to the gluteus maximus, your butt muscle. She also notes that boarding requires more upper body strength than skiing does.

Do all-around exercise like running, cycling or rollerblading. All fill the bill aerobically and will strengthen your quadriceps, the large thigh muscles that are key for downhill sports. In addition, running works your hamstrings, the muscles running up the back of your legs. Twice a week is an absolute minimum for aerobic activity.

You'll need to strengthen your hamstring muscles, those running up the back of your legs, and your upper body --- shoulders and arms --- via weight training. For this, it's wise to seek the advice of a trainer, since correct form is vital to maximize results and prevent injury. One session with a pro to learn the mechanics should do it, followed by at least two weight sessions a week on your own.

"You don't have to go to a gym" for this, says Nona. She recommends the "Abs of Steel" video as a guide; do the routine at least twice a week. Again, be rigorous about good form.

The best time to stretch is after a workout, when muscles are warm and thus at maximum flexibility. Stretch lightly before exercising. Ask your training advisor for the best stretches for the muscles you're working and stretch for at least ten minutes. Weekly or more frequent yoga session would be a great addition to your program.

"Women are more susceptible to acl --- anterior cruciate ligament --- injuries," adds Nona. "We have more rotary in our legs from the femur (thigh) to the knee joint, which sets up a scenario for acl injuries." She urges women to protect themselves by strengthening all leg muscles equally --- quadriceps, hamstrings, calf etc.