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Start your physical conditioning by building your aerobic base. Running, biking and swimming are great activities to prepare you for the aerobic demands of skiing, especially if you are planning on visiting high altitude resorts. Add muscle building to your aerobic conditioning to develop power and prevent injury. Slow exercises like squats and lunges protect against common ski injuries such as ligament tears. Explosive exercises or plyometrics such as jump squats and box jumps build strength for more dynamic skiing. Work legs independently with one leg hops and side-to-side skaters. A strong core is essential for balance and resisting the forces that build in a ski turn. Crunches, planks and superman exercises work your butt, lower back and tummy for a strong core. Nutrition plays an important role in physical conditioning. Protein gives your muscles the fuel necessary for repair after a hard workout. Meat, eggs and beans are excellent sources of protein. Green leafy vegetables help provide iron to boost your red cell count. Calcium keeps your bones strong. Milk, calcium supplements such as Lane Labs AdvaCAL and calcium enriched orange juice are all sources of absorbable calcium. Every fitness program requires muscle recovery to train your muscles not to get too sore. Take Nordic Natural Fish Oil Supplement; go for a walk to flush lactic acid, and always warm up muscles before you ski. Build your strength training gradually. If you haven’t been exercising recently start with two sets of ten to fifteen reps; overdoing strength training is a common mistake at the start of enthusiastic ski season preparation. Stay limber; loose muscles won’t injure as easily. Remember to warm up before stretching with some gentle exercise. Five minutes of easy jogging plus some squats and lunges will prepare your muscles for stretching. Static stretching cold muscles before vigorous exercise will increase the chances of muscle injury. Some important muscles to stretch are your calves, hamstrings, quads and lower back. Don’t forget to stretch after your workout as well. Mental preparation will start you skiing at a higher level. Visualize yourself doing the perfect turn; imagine what that feels like. When you get out onto the snow, mental visualization will boost your confidence. This technique has been proven in many sports by elite athletes. Practice looking further ahead in your daily activities to elongate your reaction time and improve your dynamic balance. Your reward for early season preparation is more ski runs, less aches and more fun. Don’t be surprised if you start skiing top to bottom and have more time to enjoy the scenery while you are waiting for your ski buddies. Lorin Paley is an enthusiastic Alpine and Telemark racer who trains with the Steamboat Springs Winter Sports Club and is in her third year at Steamboat Springs High School in Colorado. Last season, Lorin claimed 2nd overall at the US Telemark National Championship for the second year in a row and made her World Cup debut with a sixth place finish. www.HealthNewsDigest.com Top of Page 
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