Keystone
New Keystone Homeowner Ski Conditioning
By The Walsh Group

New owners of Keystone and Breckenridge real estate in Summit County, Colorado may want to consider these helpful hints to prepare for the ski season.   Living midst several world-renowned ski resorts like Breckenridge, Keystone, Copper Mountain and others, requires a bit of practical understanding.  Any knowledge gleaned about fitness for your family and friends who visit your Breckenridge CO home or Keystone CO real estate will ward off unnecessary injuries. 

We suggest these fun and simple exercises because the muscle groups used for summer activities differ from those used during winter activities.  From basic strength exercises to more advanced ski exercises involving plyometrics to specific information to train for a particular sport, there is a science to a well-rounded training program. 

Surprisingly, the first step to skiing fitness is all-around cardiovascular conditioning.  Downhill skiers need to be better prepared physically with more lung capacity than hikers, runners, and cross-country skiers.  This is because the runs start at higher elevations, which can cause mental fatigue and injuries if participants are not in shape.  A base level of cardiovascular conditioning is essential. 

Since strength-training machines do not require the same level of spinal loading or three-dimensional balancing that sporting activities do, weight-bearing exercises are necessary.  About a month before beginning ballistic jumps and hops, begin a program of free-weight exercises like squats, lunges, dead lifts, or dips for the legs.   To strengthen the abdominal and lower-lumber muscles, establish a regular routine of sit-ups, crunches, reverse sit-ups and back extensions, good mornings, stiff-legged dead lifts, and upper-back strength exercises like rows or pull-ups. 

Lower body plyometric exercises address movements used during jumps.  When the legs are unfamiliar with high-impact activities, knee injury can ensue.  Simple plyometric or jumping exercises will benefit the snowboarder, rondonneer, and downhill racer.  Begin with basic lateral hops or forward jumps to replicate the skiing motion by placing a short sports cone or even a jump rope on the floor.  With the feet shoulder distance apart, jump over it sideways and back and forth.  Begin with about 30 seconds of jumping, gradually adding time to build up fitness.   In addition, snowboarders need greater forward and backward body control.  They will benefit from practicing on a wobble board or a skateboard to establish better balance using the balls and heels of the feet.

If anyone has difficultly staying crouched down over skis due to back discomfort, "crouch" endurance can be developed by getting down into ski-tuck position and holding if for a couple of minutes.  The crouch can be interspersed with sets of upper-body exercises for the shoulders, triceps and upper back to condition the body. 

Be sure that everyone stretches the major muscles of the legs, quads, calves, hips, and lower back.  When it is time to hit the slopes, take it easy and build up to more difficult runs.  Sometimes a refresher course is helpful to ensure a wonderful season.