Before throwing yourself into any exercise program, be sure to get your doctor’s okay. The following are a few essentials to make sure you get the most out of your workouts.

1. Start easy and work your way up. If you’re starting the program with little or no fitness, be sure to focus on low-intensity exercise as opposed to high intensity. Be patient and low-intensity work will reward you with a good foundation of fitness. Then you can let it rip here and there.

2. Carb up. A light carbohydrate snack (an energy bar for instance) 15 minutes or so before your workout is a good idea to give your body something to burn while you train.

3. Always warm up before you begin intense exercise. At least 10 minutes of light activity (jogging, biking, etc) will make a world of difference in your workout. It will also help you ward off injury.

4. Don’t hold your breath. Pay attention to your breathing. If you find yourself holding your breath during, for example, weight lifting or stretching, allow yourself to relax and breath. Holding it in will spike your blood pressure.

5. Concentrate. Give yourself a specific objective before your workout to help hold your attention firmly in place. Wandering thoughts and poor focus will only waste your time.

6. Cool down. Repeat step three after your workout to enhance recovery and enable your body to absorb the training and be ready for the next day.

POWERING UP FOR THE SLOPES

Here’s basic weight-training routine for skiing. Perform this workout one to two times per week for at least six weeks. For optimum effect, keep rests between sets short and get out of the gym as fast as you can. Perform each exercise patiently and with attention to detail.

Lower Body

Leg Extensions 1-2 sets 12-16 reps

Leg Curls 1-2 sets 12-16 reps

Leg Press or Half-Squats 1-2 sets 12-16 reps

Hip Adductors 1-2 sets 8-12 reps

Hip Abductors 1-2 sets 8-12 reps

Upper Body

Pull-ups 1-2 sets 8-12 reps

Push-ups 1-2 sets 8-12 reps

Pullover Machine 1-2 sets 8-12 reps

Arm Curls 1-2 sets 8-12 reps

Dips 1-2 sets 8-12 reps

TWEAK YOUR DIET

To get the most out of your pre-ski season training schedule, be sure to overhaul your diet if it needs it. This way you’ll get the most out of the work with which you’re pulverizing yourself.

1. Limit processed foods. White sugar, white flour and processed foods in general should not be at the core of your diet. Instead, eat an abundant amount of whole grains like brown rice, oatmeal, legumes, fruit and vegetables. Make this switch and you’ll feel the difference within days (if not hours).

2. Hydrate. Drink plenty of water; but also know that by increasing your consumption of fruits and vegetables, you’ll be increasing your hydration levels.

3. Seek out high-quality protein. Instead of double cheeseburgers, think fish, chicken, turkey and lean meats. Keep portion sizes small.

4. Avoid huge meals. Six small meals a day is the way to go. Whatever you do, don’t starve yourself through the workday and then binge your way through the evening.

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Copyright (C) 2007 Alain Georgette / Copyright (C) 2006 Frantisek Hliva. All rights reserved.