Believe it or not, now is the time to get prepared for ski season. Downhill, cross-country skiing and snowboarding require exercise-conditioning routines to help you stay safe, injury free, and keep you having fun all winter long.

Strength, flexibility, and endurance exercises for skiers and snow-boarders are essential for both the recreational and the expert skier. Here is a sample leg circuit (strength) workout that can be done at home or a fitness facility 3 times a week:

Leg Circuit Sample Workout

Perform 2-3 sets of this circuit. If you are fairly new to exercise start without weight, and then build up to eventually using light dumbbell weights (5-10 lbs).
* Remember to always consult with your physician before beginning any exercise routine *

• Squat – Fingertips placed behind the ears and feet hip width apart. Sit until your thighs are parallel to the floor, pause and rise back up again.

• Lunge – Standing with feet shoulder width apart, step forward with 1 leg, bending at the knee until front thigh is parallel to floor. Repeat with other leg.

• Wall Sit – Sit at a 90-degree angle and hold. Increase your time, depending on strength.

Endurance and Flexibility
Good preparation exercises for cardiovascular endurance would include anything that builds up your heart and lungs, and focuses on the leg muscles. Walking hills outside or on the treadmill are good choices, as well as group cycling classes (spinning) at your local fitness facility. The best stretches for skiers and snow boarders focus on the lower extremities. Stretching the hamstrings and quadriceps are recommended and key.

There are many types of routines you can do for ski season; the key is to start now to ensure a safe and fun one!

Mark Boudreau is Owner and operator of MYGYM Fitness Center in Ballston Spa. He is certified through the National Strength and Conditioning Assoc. (NSCA) and is also a certified Spinning Instructor.
(518) 885-4222 www.mygymfitness.com