Planning a ski vacation this season but you think it's too late to get into shape? Well it's not, according to Ray Browning, a fitness expert and University of Colorado at Boulder physiology researcher.
"Research would suggest that you can make some gains in your strength in a four- to five-week period of time, so you have enough time," said Browning. "It's not too late, you don't have to suffer through your vacation."
Browning's advice for people wanting to quickly get into shape is to start an aerobic conditioning program immediately and incorporate resistance or weight training exercises into your fitness program.
"If you have been sedentary, start to do more aerobic physical activity," said Browning. "Whether it's walking, running or riding a bike, those three exercises are probably the best conditioning activities you can do to get on track."
He said the first step to training is to know what sport you will be spending most of the time doing during the winter.
"Knowing what sport you are going to be doing a majority of the time will dictate how you design your exercise program," said Browning. "We have this principle we talk about in physiology called 'specificity' and that is to train specifically for those sports you do."
For instance, if you are going to be snowshoeing, cross-country or backcountry skiing, then an emphasis on aerobic-based training will be most beneficial, he said. But if the goal is alpine skiing or snowboarding, combining aerobics with resistance or weight training will help you the most.
The good news is you don't need free weights or machines or a membership to a health club to get into shape, Browning said.
"Even if you have no time to formally exercise you can integrate everyday activities into your life such as walking, riding your bike to work or taking the stairs instead of the elevator," he said. "Just by being active you are going to see a benefit during your winter sports activities."
For resistance training, Browning said to focus on the abdominals, the back and the legs. He suggested three simple exercises that can be done in the office or at home:
o Leg extensions. "While sitting in an office chair lift your feet up off the floor, keep your back nice and straight, and you'll feel your abdominal muscles tighten. Hold the position for 5-10 seconds and repeat five or ten of those on the hour."
o Wall sit. "Lean you back against the wall and slowly lower yourself into a sitting position. Hold the position 10 to 20 seconds and repeat this four or five times a day."
o Step-ups. "Another really good, simple exercise is a step up. Take a small platform, 6- to 12-inches high, and just step up onto it with one leg, step down, step up with the other leg, and do that 20 to 25 times a few times a day. If you don't have a platform then use steps in a stairway."
According to Browning, the core exercises and some additional lower leg exercises such as squats or lunges, combined with a few aerobic activities, will give a person a good foundation for skiing.
And once you are on the slopes, he recommended taking it easy and only skiing a few hours the first day or two to let your body adjust to the rigors of skiing. He also said to drink plenty of water and to snack throughout the day to keep your energy levels up.
Browning is the holder of seven "Ironman" triathlon titles between 1988 and 1996 and he won the 1993 Winter Triathlon World Championships. He has a master's degree in kinesiology and completed his doctorate in physiology at CU-Boulder this fall.