Mountain Preparation

Possessing adequate strength and stamina is important for injury prevention. Studies have shown that the majority of ski and snowboard injuries occur in the second half of the day, when individuals are physically and mentally tired. Maintaining a strong body will ensure your risk for injury is minimized. Also, it will provide you with the confidence to make good decisions, push yourself, and recognize your limitations.

Warm-up for efficiency

A dynamic warm-up is key to preparing your body for any mountain sport. It consists of exercises designed to mimic movement paths you’ll be completing during activity. Warming up helps lubricate joints, activate key muscle groups, increase blood flow, and stimulate your nervous system.

Dr. Jonathon Dugas, an exercise physiologist, says that by increasing the temperature of muscles, the muscle’s ability to contract and produce force is improved.

Here are some exercises that will help prepare your body for your favourite mountain adventure.

Complete 12 to 15 repetitions and 1 to 2 rounds of each exercise.

Jumping Jacks

• Start by standing with your feet together. In one motion, jump your feet out to the sides and raise your arms above your head.
• Immediately reverse the motion by jumping back to the starting position.
• Make sure to land each time with your knees slightly bent.

Squat Jumps

• From a standing position, with your feet shoulder-width apart, push your hips back and lower your body toward the ground.
• Keep your chest up, back straight, and weight over your heels.
• When your thighs are parallel with the ground, drive your hips forward and explode upward.
• Land with your knees bent and continue back into a squat position.
• The movement should be continuous and smooth.

Alternating Jumping Split Squats

• Stand in a lunge position with feet hip-width apart, chest up, and shoulders pulled back.
• Flex both knees and lower your hips, ensuring your forward knee does not extend past your toes.
• When your back knee is almost touching the ground, propel your body upward and reverse the position of your legs.

Reverse Lunge with Overhead Reach

• Stand tall with your chest up, shoulders back, and brace your core.
• Step backward with your left leg until your right knee is bent at least 90 degrees.
• Reach upward and over to the right with your left arm.
• Return to the starting position and repeat on the opposite side.

Speed Skaters

• From a normal standing position, step out to the right and sweep your left leg behind you while bringing your left arm across your body.
• Then step to the left, bringing your right leg behind you and your right arm across your body. Continue alternating sides while building up speed and explosiveness.
• Make it more challenging by jumping side to side.

The benefits of winter exploration

You’ll feel better!

Anyone who lives in higher latitudes knows the negative psychological impact long winters can have. Seasonal affective disorder has been linked to increased fatigue, anxiety, and tension. But exercising leaves you feeling refreshed and rejuvenated by stimulating the production of feel-good chemicals in your brain.

Even being in the presence of nature has positive effects. The mountains offer incredible scenery for which your brain is hard-wired. This is sure to boost your mood and relieve stress.

Your waistline will thank you

For many of us, winter generally means less activity, more time spent indoors, and increased calorie intake. These three elements combined are a recipe for weight gain. Weekly activities such as snowshoeing or skiing along with a regular exercise routine will promote healthier eating patterns and help to counteract those calorie-dense holiday meals.

You’ll connect with friends and family

New experiences are always best shared, and getting up to the mountains with others will give you the opportunity to reconnect. Shredding new lines with friends or exploring a new peak on snowshoes will make for great memories.

Chances are you’ll push yourself more if you’re exercising with others of similar or greater skill level as well. Even more reason to keep your body well-tuned for winter adventures.

You’ll develop greater respect for the environment

Studies have shown that those who spend more time in the outdoors have a greater appreciation for it. In turn, you’re more likely to take steps to conserve it. Subjecting your children to the natural beauty that exists in the mountains will allow them to feel connected to something greater than themselves. Plus, kids will be stoked on life after getting out and frolicking in the snow.

Studies conducted by Dr. Nancy Wells of Cornell University in Colorado suggest that childhood participation with nature may set individuals on a path toward adult environmentalism.