Condition yourself for skiing

  • Published
  • By Col. Robert Lucania
  • 60th Diagnostics and Therapeutic Squadron commander
TRAVIS AIR FORCE BASE, Calif. --  As a physical therapist, I have seen plenty of patients with injuries resulting from their ski vacations. Proper condition is a key to injury prevention. With ski season approaching and the temptation to do the "I-80 / Hwy 50 500" up to Tahoe and the popular ski resorts ringing the Sierra Nevadas, it's time to get into shape. 

Downhill skiing puts a tremendous demand on your body. For example, upper body strength is a must to control body rotation and pole plant during rapid weight shifts, and lower body strength is essential for withstanding the shock of bumps and deep snow mounds. Proper conditioning will help reduce fatigue as you try to get the maximum number of runs in during the day. 

Conditioning programs must include exercises to increase flexibility, strength and endurance. The program needs to be done three to five times a week and include 5 to 10 minutes of warm up and stretching. It should also include two to three days of resistance training for all the major muscle groups. Endurance training should last 20 to 60 minutes per session with 5 to 10 minutes of cool down and stretching afterwards. 

The best time to stretch is at the end of the workout. It's not recommend that you do high-impact activities consecutively. To see noticeable changes in fitness, a minimum of eight weeks of training is required. When beginning a conditioning program, consider age, weight and other medical conditions that may exist. 

Perform stretching exercises for 30 to 60 seconds with each muscle group (no "bouncing"). Only one repetition each is sufficient, but an individual with tightness should stretch another five times during the day. The back, hips, legs, ankles, shoulders and neck should be stretched during warm up and cool down exercises. 

During strength training, each joint must be worked through its entire range of motion. Take two seconds to lift a weight and four seconds to lower it. Start with eight repetitions of each exercise and increase to 12 repetitions. When 12 good repetitions can be performed, increase the weight 10 percent. Always exercise the largest muscles first. 

Never exercise the same muscle groups two days in a row, this can result in increased soreness. Most gyms, like the Travis Fitness Center, have equipment with charts showing the sequence of muscle groups being strengthened. Endurance is achieved through aerobic activities such as swimming, running, bicycling, etc. An effective endurance program safely increases the normal heart rate 60 to 90 percent of the maximum rate for an individual's age. 

To determine your maximum heart rate, subtract your age from 220. The training heart rate is 60-90 percent of the maximum heart rate. For example, a 25 year old would have a maximum heart rate of 176. The training heart rate would range between 117 to 137 beats per minute. Begin training slowly if you have not exercised regularly; gradually increase the duration and intensity of your workouts until exercising comfortably three to five times per week. 

Remember to cross-train by doing a variety of different cardiovascular activities such as swimming, cycling, walking, step aerobics, rowing or running - but not on concrete surfaces; use a treadmill or the track instead. For running, the Health and Wellness Center at Travis offers running shoe clinics/gait analysis by appointment through your unit fitness manager. Call 424-HAWC for more information. 

People also need to "listen to the body" - also known as perceived exertion. On a scale of one (light) to 10 (vigorous) you want to keep yourself somewhere in a moderate range of seven or eight. The other way to gauge your workout intensity is to see if you can hold a normal conversation with someone. If you're huffing and puffing and your legs feel like they're on fire, you need to slow down. 

The cool-down phase is also a critical part of the program. After your aerobic activity is completed, walk and stretch for five to 10 minutes. Cool-down periods help prevent muscle tightness or cramps and helps return your body to its normal state. 

By following these helpful tips, most ski injuries can be prevented with proper conditioning before hitting the slopes. Remember to wear the proper clothing, inspect and use appropriate equipment, know your limitations, know the area you are skiing in, respect signs of fatigue, know the sport and use common sense on the slopes. 

For additional information, contact the David Grant USAF Medical Center's Physical Therapy department at 423-7899.