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Now that ski season is rapidly approaching, are there any exercises I can do that will get me in shape so I can avoid injuries on the slopes this winter?

"Skiing is a great form of exercise for those looking to get outdoors during the winter months," says Glenn Harris, head strength and conditioning coach for Boston University. "Unfortunately, people often think they’re ready to attack the slopes when they haven’t spent enough time getting their muscles in shape. As a result, sore muscles, cramps, and strains are a few of the minor injuries that can prevent full enjoyment of the ski season. "Many people can easily get their muscles in shape by doing the following exercises, first without using any weights. When you’re ready to progress, or if you already exercise on a regular basis, you can do these exercises with free weights or on machines, either at the gym or at home.

"The first area to concentrate on is the legs. You need good leg strength for skiing, because strong legs will help you absorb shocks from the ever-changing terrain. Also, strong legs will help you to change direction on the slopes with ease.

"Squats, single-leg squats (alternating with each leg), and lunges (performed from a stationary position or as a ‘lunge-walk’ across a large, uncluttered area) are all great strength-builders for the quadriceps (front of the leg). Leg curls (performed by lying on your stomach and lifting each leg back to your buttocks) and stiff leg deadlifts (performed while standing) are great exercises for the hamstrings (back of the leg). However, be careful when doing stiff leg deadlifts, especially if you have lower back problems. Start off with 2 or 3 sets of 10 to 12 repetitions per exercise. If you’re combining your exercises with free weights or weight machines, be sure to start with a light weight and progress slowly.

"Next, concentrate on your upper body. Bench presses and shoulder presses are great upper-body exercises that concentrate on the muscles in your chest and shoulders. Lat pulldowns and dumbbell rows are excellent exercises for the back. Again, start off with 2 or 3 sets of 10 to 12 repetitions per exercise.

"Finally, don’t forget to work the abdominal muscles. Crunches (sit-ups) can be performed in a variety of ways, such as by twisting your trunk while raising your upper body or ‘bicycling’ your legs while raising your upper body to meet your knees. To avoid neck strain, be sure not to pull your head up with your hands. Make your abdominals do all the work.

"After a couple of weeks, you can add another set to each of these exercises. When heading outdoors, be sure to dress in layers and keep hydrated. Even though it may be cold outside, that doesn’t mean you’re not sweating while you’re skiing, and so it’s important to drink lots of water.

"Good luck – and see you on the slopes!"

"Ask the Bridge" welcomes readers’ questions. E-mail bridge@bu.edu or write to "Ask the Bridge," 10 Lenox Street, Brookline, MA 02446.

7 December 2000
Boston University
Office of University Relations