Things to Do and What to Expect as a
Beginner
If you are going to use the upcoming winter season to launch
your big step into the wonderful world of snowboarding and skiing,
you may want to prepare yourself physically to make it all just
that more fun.
First you must start to condition and stretch the major muscle
groups involved in both sports. In doing so, you decrease your
chances for any injury and improve not only your performance, but
also the fun you will benefit from your first day. There are so
many techniques and exercises out there to use; it can be a bit
overwhelming to choose the right ones. Make no mistakes about it
though, there are only a few that are absolutely going to help and
that are correct.
Tight and fatigued leg muscles are one of the first things you
will notice, so lets start there. You should find a cardiovascular
activity that you can do and enjoy that involves using your legs.
Stationary cycling, mountain biking, hiking and light jogging or
skating are the best. They condition the leg muscles to work hard
for long periods of time and train those muscles to become
conditioned. Four days a week for 25-30 minutes would work to your
advantage. Adding to that would be a two to three day a week leg
strength training routine. Squats, leg pressing, hamstring curls,
leg extensions and calve raises are the basic five. All of which
should probably be done in a fitness center under the supervision
of a trainer in the beginning. Technique is everything. Two sets of
12-15 repetitions is an excellent base in which to start from.
After the leg conditioning or leg strength training you MUST
stretch! No if’s and’s or but’s about it. Again a trainer would be
able to help you in the technique. You only need to be shown once,
and you should have it down cold.
The next things you should pay attention to are your abdominal
muscles and lower back muscles. Every movement you make in both
sports revolves around using both of these areas extensively. To
train and condition these muscles you must work them almost
everyday. Not for a half hour or anything, but a good five minutes
everyday. They are a different muscle fiber makeup than other
muscular areas of the body, so they need to be exercised in a
specific manner. There are so many ways to do this. Crunches, half
sit-ups, etc. It is impossible to describe all of these, but if you
print this off and take it to a trainer, I am sure he or she will
have plenty in mind for you. If you ever need help you can always
contact me for an appointment at the mountain on the weekends. Be
sure to have a good meal about one hour before you start on the
mountain. Not having enough food in your system can make your body
weak and cold. Try to eat what your body will use. Carbohydrates
(bagel, good grain cereals) or a real good nutritional bar. I will
definitely touch more on the nutritional subject a little later in
the season.
You have picked, in my opinion, two of the most fun and
invigorating sports on the planet to participate in. I want you to
enjoy your first experience to the fullest, so please do not push
the fitness aspect aside. You will see and most importantly feel
the difference. Best of luck to you all, and please stay in touch.
I will be writing about different topics all season long.
Have fun!
Chris Kaiser
Nationally Certified Strength and Conditioning Instructor
cbkexercise@worldnet.att.net
