Stay Fit & Prevent Injuries this Ski Season
Stay Fit & Prevent Injuries this Ski Season
Helpful Tips & Tricks to Stay in Your Best Shape this Winter
Recently, I was asked to speak at the monthly Holiday Valley staff meeting about tips for staying fit and preventing injuries in the winter season. The following is what I presented to the heads of each department and what I feel creates a balance to keeping us all fit and healthy during every season…
For me, fitness is a balance between: Activity-Intake-Rest.
ACTIVITY should include aerobic and strength training. The Department of Health & Human Services recommends 150-300 minutes of moderate aerobic activity per week OR 75 minutes of vigorous aerobic activity. To balance this out, try to complete at least 30 minutes/day of some form of aerobic activity, giving you a solid 210 minutes/week. The following are some suggestions: Walking, hiking, yard work, cycling, and dancing.
Strength training is recommended at least twice a week with at least 1 set of 12-15 reps. Train major muscle groups to get the most bang for your buck - legs, chest, back, and core. The following are some suggestion: Wall sits (30, 60, 90 seconds), step-ups, split squats, and back step lunges (hold onto a stable surface to keep torso upright). For chest/back: Inclined push-ups, chest press, and pull-ups.
CORE! Always keep your core engaged, even while seated or at ‘rest’. Brace like someone is going to punch you in the gut. Planks are an excellent way to strengthen your core - inclined or on the floor. Do not hold your breath.
INTAKE is all about the fuel you put into your body to keep it running efficiently. Stay away from processed and over processed foods - your body has a difficult time digesting these since they are so chemically altered. PLUS, there is zero nutritional value in these “foods” and they actually do more harm than good for our bodies. Instead, stick with real food - fruits, veggies, grains, proteins. Build your meals around your protein.
HYDRATION! You are 50-70% water. Water is incredibly important to keep body temps normal, lubricate and cushion joints, and protect sensitive tissue. Water helps us to get rid of waste/toxins through urine, perspiration and bowel movements. RULE OF THUMB: Drink at least half your body weight or more per day.
REST is so important for our bodies to stay at their optimal performance levels each day. When we sleep, our blood pressure and body systems slow down. Each time you wake, you flick a switch to turn your systems back on. This puts stress and strain on your cardiac, neurologic, endocrine and respiratory systems. Long-term can contribute to diseases and disorders. Aim for 7-9 hours of sleep/night.
Another way to stay fit and injury free is by stretching. Morning, after waking is an excellent time for this. Some suggestions are: Upward/downward dog (floor or counter), figure 4 floor (seated or standing), side to side laterals with toe flexion of straight leg, and standing quad and hamstring stretch (use a step for hamstrings).
And Remember the 1% rule: At the age of 30, you begin to lose 1% of your organ function. So, to stay fit and prevent injuries, exercise daily for 30 minutes. And STRETCH! Fuel with real foods. Hydrate with plenty of water. Rest and reset each night at the minimum of 7 hours.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page, go to www.coreperformancefitness.com or call her directly at 716-698-1198.
