Get in alpine ski shape for the winter slopes To avoid injury this winter, follow these tips to stay healthy and guarantee as many days as possible on the slopes. Stance, strains & sprains: To best avoid accidents while improving your agility, remember to bend your knees and keep your feet together while in a slightly crouched position. As strains to the hips, knees and ankles are common when on the slopes, failing to rest after prolonged, repetitive movements risks further injury. Remember, a light warm-up before and a training schedule of leg exercises in advance will ensure you’re less likely to stress or stretch the ligaments. Health: Alpine activities require orchestrated movement of the major muscle groups in the body. The glutes, thighs and knees work in concert with the back, torso, shoulder and arms. When on the hills these muscle groups become stronger and more flexible. As the bones and joints are tasked with weight-bearing demands, it can in turn lead to less bone loss due to osteoporosis. And it’s great to know that just two hours of
DID YOU KNOW?
Boarding dude Snowboarding has its roots in surfing and came into the picture somewhat later – as in 3,000 years later – in 1965. That year, Sherman Poppen from Michigan made a snowboard for his daughter by binding two skis together. He called it a Snurfer and sold nearly a million of them within a decade. www.ottawaoutdoors.ca
moderate skiing will burn more than 1,000 calories (excluding those you add in the après ski activities afterwards of course). Fuel: When exercising in cold weather your body needs more food and water to stay energized. Why? Because exposure to the cold causes the narrowing of blood vessels in the skin. Remember the three ingredients for sustainable energy: carbohydrates, calories and water. Drink water: The cold, dry air engulfs much of your fluid because the body has to saturate the air you breathe. Just because you’re not hot doesn’t mean you’re not losing water through your pores; so drink up. Stoke the furnace: If you’re a veteran alpine enthusiast you know a hearty meal is needed to stay energized and healthy on the slopes. And since we know exercise burns calories and suppresses appetite, carb up more than usual. Pack the snacks: Grab those zip-lock sandwich bags and fill them with GORP (grains, oats, raisins and peanuts) or some other concoction of dried fruit and trail mix. Then every fourth ride up the chair lift take a minute to recharge your battery. I think we’re due to get the winter we’ve been aching for. If we do, we’ll be alpine bound on a regular basis. Follow the advice above to stay healthy all season long.
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