Get in shape for the slopes

Staying fit, by Anya Petersen-Frey

We've got snow! But before you pull out the skis take an inventory of your "ski shape." Are you ready to hit the slopes full speed without injury or days of soreness? If not, it's time to add some ski-specific activities into your day. Optimally, you have a healthy lifestyle all year. At the very least, begin a regular routine now and incorporate the following activities into a fitness plan. Then, start back on the slopes slowly, perhaps for shorter periods of time or on easier terrain, to prevent injury.

There are five main components to address in your ski-fitness plan. Flexibility, balance and coordination, and speed are vital to safe skiing so be sure to give them a little extra focus.

1. Flexibility: The best thing you can do at the start of the season is establish a stretching program. If you don't have the discipline to stretch on your own, join a yoga or stretching class to help you loosen up.

2. Balance and Coordination: Try balancing on one leg. Easy? Stand on the edge of a step and add some one legged dips -- bring heel of one leg to just above floor, come back up and repeat 10 times. Adding some time on a mini or regular size trampoline can also be helpful and fun.

3. Strength: Building strength can help general athleticism as well as help prevent injury. Flexibility improves the range of motion at a joint and strength helps control the movements. Often skiers will focus on quadricep work and forget to work the opposing muscle -- the hamstring. Remember to stay balanced. Drills such as bounding, quick sprints and hopping are also beneficial. Timing can be crucial in skiing so if you don't have quick feet the skis may take you for a ride rather than the other way around.

4. Endurance: If you want to ski all day, aerobic fitness is important. A great number of studies indicate that varying intensity of workouts will produce the best results. If you run, change from a slow pace one day to a faster pace the next.

5. Speed: Quick lateral movements are a great pre-skiing move. For example, place a pillow on the floor and hop sideways over the obstacle from foot to foot while maintaining upper body balance. Running sideways, doing sprints -- whether on a bike or on foot -- and generally adding brief bursts of high intensity to your favorite cardiovascular workout will do the trick.

Don't forget about your equipment. Check bindings and get any skis that have been riding through patchy, slushy snow a tune up. This can include waxing and sharpening the edges. A full ski care tune-up kit is an inexpensive way to preserve your equipment.

As always, be aware of snow conditions and the potential for avalanche danger, carry basic safety equipment if skiing in unpopulated areas, and look out for others as well as yourself.

Anya Petersen-Frey is a local fitness instructor.