By Reggie Reyes, BKin
and Mike Carrera, MSc.

The weekend warrior—the individual who participates in high-intensity activities once in a while to make up for weeks of inactivity. For those of you who have had the pleasure of bringing one to a local hospital or running a hot bath for their aching muscles, you’ll agree that the name given to these part-time fitness and sport enthusiasts couldn’t be any less appropriate.

When it comes to hitting the slopes for some family fun on weekends, many of these overzealous “warriors” end up hurting themselves on the first day and miss out on all the fun, or complain of muscle aches and pains for several days. Fortunately, many of these injuries can be prevented.

In order to enjoy the benefits of downhill skiing or snowboarding, you have to stay in shape! Strong muscles and joints are more efficient at handling the stresses and forces associated with hard landings from a jump off of a snowboard ramp or a hard fall down a steep hill. Staying active and healthy will not guarantee your safe journey down the slippery slopes of a black diamond hill; however, being fit will certainly decrease your risk of injury and reduce or eliminate post-exercise aches and pains.

Exercise programs geared to staying strong and fit for downhill skiing and snowboarding must include a proper combination of upper body, lower body and core exercises. Our ski and snowboard strength programs for kids and adults will help prepare your muscles and joints for the physical stresses and challenges associated with these sports.

The Truestar Ski and Snowboard Strength Program:

For Adults
For Kids

Keep in mind that you should always warm up and cool down before and after all physical activity. A proper warm-up and cool-down includes some form of light aerobic activity that moves your entire body (e.g. jogging on the spot, skipping or jumping jacks) followed by stretches for the entire body. Since skiing and snowboarding primarily challenge the muscles in the lower body, focus your warm-up and cool-down exercises on your lower back, buttocks and upper thigh muscles For a detailed exercise program that includes warm-up, stretch and cool-down, visit the Truestar Exercise section.