Over the next six weeks we will show you step by step how to get in shape for the upcoming ski and snowboard season. So, if you are tired of getting half way down the ski hill and having to stop due to a constant burning sensation in your legs, or if you wake up the day after skiing or snowboarding and find that your legs are in excruciating pain, then now is the time to start a sport specific conditioning program.
This week’s issue consists of two important training principles that should be the starting point of your workout. They are Stretching and Cardiovascular Exercise. Both of these components are a crucial part of your workout. During this first week your goal is to train three times ( ex. Monday, Wednesday, Friday) for 30 minutes following the exercises detailed below.
Stretching
As your flexibility improves, your body will be able to absorb the twists and turns that skiing and snowboarding place on it. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but it will increase your performance. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle which allows you to have improved performance.
Your stretches should be performed after an initial 5-10 minute warm-up on a stationary bike, treadmill, or stairclimber. Each stretch should be held from 15-60 seconds. Your stretching routine will start with two stretches for the lower body.
I. Quadriceps
While standing beside a wall for balance, bend your knee back and grab your foot with the opposite arm. The key to doing this stretch correctly is to keep your abdominal muscles tight so you do not arch your back. Also, make sure to keep your knee pointing straight down towards the floor with both thighs as close as possible to one another. To increase this stretch, try pushing your hips forward a little.
Stretch should be felt along the front of your thigh.
II. Hamstrings
Stand facing a table or a similar object approximately the height of your waist. Keep your left foot flat on the floor and place your right foot on the object. Make sure both legs are straight but not in a locked position. Lean forward towards your right foot while keeping your back flat and shoulders back. The stretch should be felt in the hamstrings of the right leg. Alternate your legs and repeat the stretch.
Stretch should be felt in the back of your thigh
Cardiovascular Endurance
The cardiovascular component of your workout will help with your endurance and prevent the burning sensation you feel in your legs when you are on the ski hill. There is a variety of ways to do your cardio such as using a treadmill, a stairmaster, stationary bicycle, or swimming. If you prefer outdoor activities try mountain biking, jogging or hiking. Anything will do, as long as it keeps your heart rate continuously elevated for at least 20 minutes.
An important training principle to apply while participating in a cardiovascular workout is to ensure that you are working in your target heart rate range. Your target heart rate range can be calculated by subtracting your age from 220 and multiplying that value by 0.6 and 0.8 for the lower and upper ends of the range respectively. For example, a 40 year old individual would have a maximum heart rate of 180 (220-40). The maximum heart rate is then multiplied by 0.6 and 0.8 resulting in a target heart rate range of 108-144 beats per minute. An easy way to manually take your pulse is to turn one of your hands palm up and place your index and middle fingers gently across your wrist. Feel for a pulse over the brachial artery(on the thumb side of your wrist). Then count the number of beats you feel in 10 seconds. Simply multiply that number by six and that\’s the number of beats per minute. It is best to wait until 3 minutes into your exercise before testing your pulse to see if you are in the right zone.
Staying within your target range is the best way to burn body fat and strengthen your heart. If you exercise above your maximum heart rate range, you will burn muscle and stored glycogen instead of burning fat. Because your goal is to strengthen your heart and improve your cardiovascular fitness, staying in your desired range is very important. Go at your own pace so that you always remain in your comfort zone.
Good Luck with your first week and we will see you next week with some new strengthening exercises that will help you get ready to hit the slopes.
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.