How to tune your body for winter activities
With winter so close, it’s time for a complete physical overhaul. Sure we know our skis need to be tuned and skates sharpened, but what about your body?
Last winter, I recall the insane workout of snowshoeing through the forests of Gatineau Park, charging uphill through deep powder and trying to maintain balance on the downward treks. It’s not easy, and it’s all because our winter outdoor pursuits work a different set of muscles.
No longer are we on flat surfaces and pathways. Instead, we’re about to put our core, legs and lungs through serious workouts.
So whether it’s the twisting and squatting on alpine ski hills, pushing along cross-country ski trails, snowshoeing through deep powder or driving our legs as we skate along the canal, here’s a list of howto prepare.
SNOWSHOEING
The resistance of powdered snow coupled with the added weight of the snowshoes requires more from you than hiking by itself. Not to mention snowshoeing through heavy, wet snow.
There’s a reason snowshoeing causes the greatest calorie burn among winter sports. To prepare you for these gruelling yet enjoyable days, consider the following exercises. ❚ Run or walk on sandy beaches or hilly trails ❚ Hike in heavier boots as the added weight will replicate snowshoes ❚ Consider resistance exercises with weights in the gym ❚ Focus on stretching and strengthening your hip flexors, quads, calf, glutes and hamstring muscles doing lunges, one-legged squats and calf raises ❚ Start using hiking poles as they’ll be useful when snowshoeing ❚ Use a Bosu ball to work on balance, which will be important when trying to negotiate uneven, snowy terrain ❚ Strengthen your core, which will aid in keeping your back aligned
ALPINE SKIING
As I’ve experienced leg cramps due to lack of preparation, don’t make the same mistake. Follow these simple exercises. ❚ Stand approximately 20 centimetres from a wall, facing forward with your feet shoulder-width apart; place your hands as high as you can against the wall, allowing you to arch your back. Hold the position to loosen your back muscles and stretch your core. ❚ Sit on the floor with your feet in front, ankles touching, feet forming a V; reach to touch and hold the inside of your feet, then repeat, touching the outside of your feet. Finish with toes pointing upwards and reach to touch toes. The collective stretches will warm up your muscles ❚ With legs together and boots and skis fastened, reach down to touch the outsides of your boots while keeping your legs extended. This will stretch the hamstrings and help loosen your legs. ❚ Touch skis together then stand and squat into position; repeat these steps to replicate the skiing motion while stretching quads and hamstrings. Repeat with legs shoulder-width apart.
NORDIC SKIING
Nordic (cross-country) skiing is another sport for which you can prepare. All you need is a big hill and a few props. Follow these suggestions to get your muscles ready for groomed trails around the region. Head to a hill similar to Mooney’s Bay and do the following. ❚ Warm up the legs with walking, running and stretching exercises. ❚ Walk up and lean into the hill, keeping your hips forward and loose ❚ Drive your knee forward and keep your ankles flexed ❚ Pretend you have poles by driving your arms from the shoulder as you would when skiing ❚ Practice leaps and bounds without poles, launching from each individual leg and gaining airtime. ❚ When properly warmed up, hop up the hill on one leg, switching one with the other ❚ Repeat this drill using two legs to replicate double-poling up a hill as you would on a cross-country trail. This means swinging arms and hips driving forward. ❚ If you’ve switched summer tires for winter, bring one to the hill and drag it behind you. Not only will the extra weight benefit your legs, it’ll help keep you in that leaning, hipforward proper position.
ICE SKATING
f you’re planning a winter of skating fun, consider these exercises to get you in perfect shape. ❚ Strengthen your core and back muscles as you’ll often be bent over. Sit-ups, crunches and weight exercises in the gym can prepare your body for this sport ❚ As the majority of time you’ll be skating on one leg at a time, work on your strength. Do this by beginning with two feet together standing in a crouched position; squat on one leg while allowing your other leg to stretch straight to one side. Then come back to the centre and repeat with the other leg. ❚ To improve balance, stand on one leg, which will engage and strengthen your foot’s receptor muscles. Then try small lunges from one leg to the other stepping out to the sides while being careful not to twist your ankle
These are the most popular winter sports in our region. Ramp up your exercise and you’ll have a healthy, refreshing and injury-free winter.