There’s no shortage of people who take up a sport to get in shape. At this time of year for instance, basketball and tennis leagues swell as New Year’s resolutions kick in. After all, why not jump into a sport and get fit while having fun?

However, with some sports such as skiing, you may want to think twice before pointing your new skis down the slopes hoping to shed a few pounds. This may not be in your best interest if you want to get your money’s worth for your lift ticket. To prevent fatigue and injury, you need to prepare your body prior to your weekend ski getaway.

Recreational skiers sometimes learn the hard way that the body loses strength and resilience if there is not a minimal amount of time devoted to basic body maintenance. For the deconditioned, ski trips that used to end with minor muscle soreness may end with aggravating aches and pains or injury. FACT—7 out of 10 people who end up in a hospital setting during a ski trip, do so because they weren’t in ski shape.

The news isn’t all bad however—preparation doesn’t have to be exhaustive or time consuming. It simply has to be balanced and include three essential components. They are cardiovascular fitness, strength and flexibility—all things that enable us to enjoy activity and keep us in shape.

· Cardiovascular Fitness—even though skiing isn’t considered an aerobic activity, it will challenge your heart over the course of your vacation. Not only will your performance on the slopes be enhanced if you’re working on endurance training, but you will also find you have the energy level to keep you on the slopes rather than kicking back in front of the fire.

Moderate intensity aerobic activity will fulfill this need. You can walk, jog, cycle, swim—anything that will elevate your heart rate to 70% of its maximum. If you are unsure about this intensity, imagine working on or about a level 7 on a scale of 1 to 10 (1 being effortless and 10 being a maximum effort). Training at this level for 20 to 30 minutes three times a week will improve your cardiovascular capabilities.

Take a sports specific approach if you want even better results—interval training is an efficient cardiovascular workout. Skiing is one intense effort followed by less intense (recovery) effort. Mimic this—for instance if you are cycling, alternate an challenging 2 to 3 minutes (high resistance or hill climb) with an easier 2 to 3 minutes (low resistance or flat) to recover. Throw in some occasional, powerful bursts of speed or a standing hill climb for 30 seconds to further increase your fitness level.

· Strength—skiing relies primarily on your leg strength but it doesn’t stop there. The entire body contributes to the efficiency of a good skier and how you feel once you come in from the cold. Weak muscles tax the body and make it vulnerable to injury. Those who ski without adequate muscular strength and endurance find themselves searching for the hot tub earlier each day.

A well-rounded strength training program will help you resist injury and ski longer with less DOMS (delayed onset muscle soreness). Focus however, on the large muscles of the legs—quadriceps, hamstrings and gluteals. They will be responsible for supplying most of your strength and power. Squats and lunges are quite effective especially if you are progressively adding resistance. If a gym setting is an option—a couple sets of leg presses, leg curls and leg extensions will add to your lower body strength. Hip abduction and adduction are also good choices.

For your mid-section and upper body—focus on abdominals, lower back, chest and arms. Crunches and back extensions will help you maintain a strong athletic stance while skiing. In addition to regular abdominal crunches you will need to spend a little time on your obliques (crunching up to the opposite side). This will give you the power to maneuver turns with authority. Biceps, triceps chest, and shoulders can be strengthened with free weights or with resistance machines.

Your muscle conditioning program should be repeated a minimum of twice a week with a day of rest between each workout.

· Flexibility—often overlooked but probably the most important in terms or injury prevention. Even an innocent fall can sideline you if your joints and muscles aren’t pliable. Furthermore, skiing involves a great deal of abrupt trunk twisting. This sudden repetitive motion can instigate back soreness that flexibility can alleviate. Spend time on stretching your back, hips and legs post workout.

One important stretch for skiers is a T-stretch. Once your body is warm (optimally done at the end of a cardio or strength workout) lie on your back with legs pointed straight up toward the ceiling and arms outstretched to your sides. You will resemble the letter T. While both shoulders remain in contact with the floor, slowly rotate your legs to one side toward the floor and hold for 20 to 30 seconds. Repeat on the other side. You can do this stretch every day. Working toward a more flexible body will make areas most stressed during skiing supple enough to withstand the long runs.

Instead of skiing yourself into shape, get into shape and ski. Your winter vacation will be significantly improved and you’ll come away feeling like a rested athlete rather than an over the hill skier.

Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311 or e-mail cindysays@aol.com. Look for Cindy’s award winning fitness advice book, CindySays… “You Can Find Health in Your Hectic World” on her Web site www.cindysays.com or contact the YMCA at 340-3527.