Last Updated on January 23, 2019 by FS Studios Personal Training
Snow Flake Fitness
Burr, it can’t be coming already can it? As you sneak away for a workout in the recreation center to hide from the first winter snowfall or embrace it while carving down the mountain in fresh powder, there are a few fit tips you should mind before you make tracks for winter activity, be it inside or out. Joining a sports league or program, following proper activity prep, strengthening your legs and improving your balance are all great ways to enhance your winter fitness and trim your holiday waistline.
Join a sports league: Winter is a great time to try an indoor tennis or basketball league or a weight lifting program such as “Women on weights”. These programs will offer you a fun and social group atmosphere and help you stay in shape. Contact your local community center and check out what’s being offered.
Warm up: It takes your car longer to warm up during the winter and you’re no different when it comes to physical activity. To warm up properly, try to choose a low impact cardio activity such as cycling or light jogging on the spot for 5-10 minutes to get the blood flowing and lubricate your joints. Then, try to ease into your activity slowly without any sudden movements to help avoid injury.
Hydrate: Be sure to get warmed up but don’t get too hot. Everyone tends to hydrate during the summer however we often forget, you’re still losing water during the winter whether you’re inside or out, so keep your fluids topped up. Vancouver RD Ali Chernoff recommends 1-2 8oz. cups of water before activity, 1 cup every 20mins during and 2 cups after for optimal hydration.
Build your Legs: If you plan to attack the mountain like a demon dropped from the heavens racing for warmer climates, try incorporating some strength and balance exercises in the gym for your legs. In his book Movement That Matters, core specialist Paul Chek discusses a type of equilibrium reflex known as tilting reactions which help us maintain our balance when the surface underneath us moves. We’re mainly using tilting reactions to balance as we navigate down the slopes thus, to improve our technique, we should try to use exercises that challenge those very reactions in the weight room. Be sure to have lots of floor space and a spotter in case you lose your balance during these exercises.
Exercise #1: Side to side squat on Bosu Ball: Use a shoulder width stance and squat down while favoring the right side and subsequently the left. Complete 2-3 sets 12-15 reps.
Exercise #2: Knee balance on Swiss Ball: Slowly progress on to the ball in an all 4’s stance then extend up on to your knees and balance for 30-45secs, complete 3 sets.
Exercise #3: (Advanced-do not attempt without professional guidance) Squat on Swiss Ball: If the other exercises are too much like the bunny hill for you, a personal trainer can introduce you to exercises like squats on the Swiss ball. With instruction, perform 3 sets of 12-15 squats.
Following these tips should strengthen your body and keep you active during the colder months enjoying another sparkly west coast winter.
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