You've done everything to prep for ski season – sharpened and waxed the equipment, reserved the lift tickets and checked the snow forecast. But is your body ready for hitting the slopes?
To make the most of winter sports, fitness experts say it's important to do some pre-conditioning as early as the late summer and fall. "I would definitely suggest a wide variety of strength, flexibility and agility training," said Lina Carpenito, fitness director at Holy Name Medical Center's HNH Fitness in Oradell.
By preparing in the off-season, skiers and snowboarders can stay on the slopes longer and are less likely to get injured. "If you're not in shape, you probably won't be quick enough to move in the hips and knees, and you're more likely to fall," said Carpenito. "It's a lot of core stability and flexibility," she said.
Carpenito suggested some exercises to get ready.
A total body workout
Her gym offers TRX Suspension Training, in which participants use resistance band straps to develop power, core strength, flexibility, agility and cardio endurance. Other cardio routines include running, using an elliptical trainer or taking a boot camp class.
Jumping rope
This is a cardio workout that builds strength in your legs. Carpenito recommends trying to do single and double leg jumps to work on coordination.
Strengthening
Strong legs and knees are crucial for skiers. Do leg extensions to target the quadriceps. Hamstring curls work the muscles on the back of the thighs. Calf raises protect the muscles of your lower leg. These can be done easily by standing on the edge of a step and lifting and lowering your heels.
Wall squats with a stability ball strengthen the quadriceps, hamstrings and buttocks. While squatting down, make sure that your knees are over your ankles.
A strong core is also important; sit with your legs bent in a V shape in front of you, feet on the floor, and holding weights, twist from side to side. Basic and oblique crunches work too.
Flexibility
Pilates and yoga routines are good for keeping you limber, allowing your body to move easily through the many motions required for skiing and snowboarding. "Hip and torso rotation is important," Carpenito said.
How ski club officers prepare for the season
We checked in with officers from some of the dozens of ski clubs in New Jersey to see what they do to prepare for the season ahead.
Sara Ryan Nicoll, 31
President of the New Jersey Ski and Snowboard Club
Before the first snowflake falls, Nicoll’s club has an annual ritual in the fall to hike the "Giant Stairs" trail at Palisades Interstate Park. This hiking trail isn’t a leisurely stroll; it involves scaling craggy rocks and boulders, winding down to the Hudson River. "It’s known for being extremely grueling, and it’s a kind of benchmark for how far we’ve fallen out of shape," she said. "It works our legs, back, and you have to control your breathing on the ascent," she said.
On her own, Nicoll said she does 50 squats and lunges and abdominal work every morning and walks daily. "I make a conscious decision to keep my body ready. So when I leave the mountains, I’m not hurting like everybody else," she said.
Bob Zega, 55
President of High Life Ski Club and spokesman for the New Jersey Ski & Snowboard Council
A lot of his club members are avid hikers and cyclists to keep in shape in the off-season. Zega said at this time of year he intensifies his fitness routine by walking up to five miles a day. At his gym he works out on the elliptical machine and does leg strengthening exercises on the Nautilus machine. A veteran skier, Zega said he notices a big difference in his performance when he works out off-season. "I went on a weeklong ski trip to Colorado a few years ago. I was ready for the pain. I made sure I had Tylenol. I was amazed – I didn’t feel anything. What a difference it [pre-season fitness] makes."
Bill Handschuh, 40
President of the Garden State Ski Club
A snowboarder, Handschuh said the only off-season fitness he does is crunches. But before he hits the slopes he always makes sure he stretches first. "You want to make sure you stretch out the legs, hips, back and mid-section, to get the blood flowing before you’re out in the cold. It’s a lot of shock to the hips," he said.
