Exercise correctly for enjoyable ski season

A few situps, pushups, deep-knee bends and squats, done correctly and early enough, can make for a more enjoyable ski season.

Done incorrectly or done the night before the first ski outing and this season could be a short one.

"What often happens," said Brent Cook, owner of the Sports Mall and fitness expert, "after being inactive or just moderately active all summer, people do little before they go skiing or they go crazy and start jogging and doing all kinds of stuff in excess.

"One of the challenges with this is there's a real good chance they're going to get injured. They need to know what to do, when to do it and how to do it correctly."

Being ready for skiing by being in shape not only helps to make for smoother motions on the hill but for more enjoyable outings.

Then, of course, there are those who enjoy a lazy summer and try to ski themselves into shape. This, too, can be a sure ticket to the emergency room.

The advice from ski experts is to start with moderate exercises weeks before skiing to make tendons, muscles and ligaments more flexible, but also to strengthen muscles used to ski.

There are three areas to consider when looking at a ski conditioning program — strength, cardiovascular and flexibility.

"There are certain muscle groups you use in skiing that you don't use every day, even for those who start running or taking heavy walks," said Cook. "These exercises may not assist in the development of gluts, quads and hamstrings and other muscles needed for skiing."

Proper strength training allows a skier to be more relaxed and better able to handle rapid adjustments as terrain changes. Cardiovascular or aerobic training increases endurance and stamina, both of which make skiing more enjoyable. Flexibility is probably the most important conditioning factor in helping to prevent injuries. Being more flexible makes it possible for the connective muscle tissues to extend without excessive stress on muscles and joints.

Before beginning any training program it is recommended an individual consult with a fitness trainer at a local gym, club or recreational center.

"A fitness trainer," said Cook, "is a great option at least for a visit or two just to learn what exercises are good for the body and to learn how to do those exercises correctly.