The following is an edited version of a November 7 Article in the Calgary Herald from Matt Mosteller, aka “Powder Matt”.
Every year we sports “weekend warriors” begin a season with all the good intentions of a finely tuned athlete but end up in the chalet saying things like “I used to be able to do that all day, now I can’t even go for an hour…”. This year will be different.
In an article just reprinted in the Edmonton Journal, Matt Mosteller outlined a work out scheme that will hopefully bring a bit more comfort to the pre, during and post alpine adventure. Never mind going up Jasper’s Knob chair or Sunshine’s “Continental Divide”, this will apply to slopes as small as Snow Valley’s Discover:
1. Aerobic warm up starts every session. This means consecutive minutes of low intensity activity such as running in place, walking up and down the stairs, just get the blood flowing and the lungs pumping.
2. Lower-body bliss begins with four minutes and 30 seconds of exercise. Lateral Slides: Simply put your socks on and use your wood floors or slippery surface at home to do lateral slides. Another worthy one is walking lunges. Put your hands on your hips and take a medium step forward. As you sink, lower your back knee almost to the floor. Work those glutes, hamstrings and lower back with squats.
3. Core strength is the main course. Standard plank to begin. If you feel good, then try a rolling plank. Start with a straight plank, on your elbows, back straight, for 15 to 20 seconds, then roll onto one arm for a side plank, with the other arm stretched high in the air for 5 to 10 seconds. Switch sides a minimum of 5 times. Now switch to a bicycle (the exercise, not the machine): lying on your back, raise a leg to 45 degrees while reaching the opposite elbow toward the knee. Switch legs and elbows, and create a cycling motion of the legs. A set of 20 and you will feel some burning glory. Switch it up with leg lifts or crossovers.
4. The upper body. Pull ups and push ups.
Of course, I would be remiss if I did not say that you should always confirm whether or not you’re ready for the above work outs or any physical activity by a professional. I am not, nor do I represent myself as one, so GO SEE YOUR DOCTOR.
And have fun on the slopes this season!
Click here to see the original Matt Mosteller article from the Calgary Herald.