Whistler Blackcomb is known as one of the top ski resort destinations in the world. BC residents and numerous tourists are drawn to the resort every winter season for its pristine snow conditions, incredible scenery, challenging terrain and impressive outdoor activities.
But whether you are a ski or snowboard enthusiast, preparing yourself physically is a must. Due to the lengthy runs, a day on the slopes at Whistler can be extremely taxing on your muscles and there are some effective exercises to help you prepare for the rigorous demands of the hill.
Since both skiing and snowboarding rely heavily on balance and core strength, targeting strength-training exercises is the way to go. If you enjoy working with weights, choose ones that are lighter to medium resistance with a higher number of repetitions to train muscles for strength and endurance. In addition to developing core muscles such as abdominals, obliques, and low back, it’s helpful to also work on balance training exercises to reduce the risk of falls and improve posture and performance.
For example, to increase strength and conditioning, exercises that focus on legs and back are beneficial such as squats and leg extensions. Hamstring strength is important to combat stress and impact and to prevent ACL injuries. Jump squats and crunches with or without a medicine ball help build muscular strength and endurance in the quadriceps, glutes, and erector spinae. Also try a few minutes with a backwards treadmill walk to stretch the muscles worked previously. Stay low much like a tucked position in skiing and it’s sure to get some results. Also beneficial are calf raises to promote lower leg strength and control.
Preparing the body ahead of time can not only improve performance but can also prevent a variety of injuries. To stay healthy on the slopes try to not over do it at the beginning of the season and stay within your ability level to avoid getting overly tired. Skiing and snowboarding can promote stress on the knees and ankles as well. Be aware of sitting too far back when landing jumps and avoid extreme twists when maneuvering. Proper stretching beforehand is essential with focus particularly on the iliotibial bands protecting the knees.
Massage therapy, fitness training and healthy eating give you the energy your body needs on the slopes.
Thankfully, there are a number of facilities in Whistler to help you prepare for the slopes, and recover from them.
The Fairmont Chateau Whistler just added a personal training and exercise therapy to their many services. Basecamp Fitness has trainers on site that are specifically trained to get you ready for the winter ski and snowboard season and suggest three exercises in particular: The spider lunge for mobility, the side-plank series for core conditioning, and the single leg box squat for strength and balance.
To go along with fitness training, eating healthy is important and there are many options available at Nita Lake Lodge. All the food is prepared daily, made fresh using local ingredients from the rooftop garden, creating farm-to-table holistic cuisine. Custom made smoothies can be found on site made with almond milk, fresh fruit, and hemp protein as well as gluten-free sandwiches and vegan soup options.
Be sure to get a massage at The Spa at Nita Lake to ensure your body is in optimum condition. If you work a 9-5, exercise might not be something that you are able to achieve on a regular basis, and without massage you’re more likely to shock your body the first time out on the slopes. Along with stretching, they have an intense deep tissue massage with a sports conditioning treatment that can be customized to each individual. Used to relieve muscle tension and knotting, it will help to get rid of metabolic waste that has been built up in your body over time and will melt tension away.
Jivamukti yoga, a form of hatha yoga, is also offered at Nita Lake Lodge. Tina Pashumati focuses on sports-related injuries, knee issues, sciatic back pain, and hip replacements, all through candelit yoga therapy. You will leave feeling deep love and gratitude for your life and loved ones. The daily stresses fall away and you are reconnected with your own thoughts and feelings. This relaxation promotes healthy sleep patterns giving you the rest your body needs to repair itself.
Of course, you’ll need to recover after a hard day on the slopes, so don’t forget to treat yourself to an après-ski hot cider or hot toddy. Take your drink up to the hot tub at and soak those muscles.
It’s the perfect way to warm up after a long day on the slopes.
Follow Natalie Langston on Twitter @langstonnatalie
