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Kristin
Two months before your vacation, get into ski shape with these workout keys.
By Jenny LaBaw
Exercise: Strength training
Frequency: Two to three days a week
Skiing puts a lot of load on the body, so if you go into your winter ski vacation without strong muscles, you’re going to be weaker behind the boat and sore as heck after the first day or two. Make sure to work your forearms, legs, core and back.
Exercise: Cardio
Frequency: At least two days per week
I’m not talking running marathons, I’m talking short, fast, high-intensity bursts. Skiing is an anaerobic sport, so we need to train the body that way. Get interval training in with activities like track sprints, bike sprints, hill workouts and any other activity that raises your heart rate quickly.
Exercise: Stretching
Frequency: Seven days a week
If your muscles are tight, you’re more prone to injury and less likely to be able to get in correct body position behind the boat. Adding stretching into your program every day will help with that. After you’re done with your workouts, allow 15 minutes to stretch. Focus on your hamstrings, hips, back and shoulders. Try hanging like dead weight on a pull-up bar to completely stretch out your back, or attend a yoga class a few days per week.
Exercise: Visualization
Frequency: As often as you deem necessary
Most of us are off the water in the winter, so getting your body and mind used to being behind the boat is hard. Take time a few days a week to visualize yourself behind the boat going through the course (or free-skiing, if that’s your level). Focus on a few key things you want to work on and “see” yourself doing them correctly. Feel free to simulate the motion of the course while standing in place.
Exercise: Eat right
Frequency: Seven days a week
Cut out the crap. Get rid of refined sugars (soda, candy, etc.) and bad fats. Start fueling your body for success with lots of fruits and vegetables, lean proteins and healthy fats.
Jenny LaBaw is an NSCA-certified personal trainer. Check out afitplace.com, where LaBaw can help you through your most successful offseason yet.
