by Rachel Mcclain

Created on: December 02, 2007

There's nothing like feeling the crisp winter air on your face as your board glides across the fresh powder or you fly through the air, flawlessly executing a jump you've been practicing for weeks. Of course, there's also nothing like breaking your leg the first day of the boarding season or ending up so sore after your first few days out that you have to take the next few days off. Making sure your body is ready for the snowboarding season by getting it in shape early can help you get the most out of it by keeping you strong and helping you prevent injury.

ENDURANCE
Snowboarding demands a lot from your heart. That means your cardiovascular system had better be prepared by the time you hit the slopes. Almost any cardiovascular exercise is good preparation, but because snowboarding relies heavily on your legs, try focusing your cardio workouts primarily on activities that will serve the dual purpose of strengthening your leg muscles. Think along the lines of running, elliptical machines and biking. A good cardiovascular routine should be done at least three times a week for a minimum of 25-45 minutes to get the most benefit.

STRENGTH
Overall, your strength routines should be done a minimum of three days a week and it's a good idea to alternate between muscle groups to allow for maximum recovery time and healing between workouts. Plus, it gives you variety and allows you to mix your workouts up.

Legs:
Strengthening your legs will power you through longer days on the slopes. But, don't indiscriminately walk through the gym pumping away on every leg machine they've got, thinking they're all created equal. There are some key leg exercises that will help your snowboarding more than others.

Lunges:
Start with stationary lunges and when you've gained some strength, you can move to more advanced, walking lunges. To complete a lunge, stand with your hands on your hips for balance and step your right foot directly in front of you, approximately 2-3 feet and bend your knee forward, careful not to let it cross over the front of your toes. Repeat with the left foot.

Squats:
It's easy to do a squat incorrectly, but they are a great quadriceps strengthener. To start out, just use your own body weight for resistance, but as you get stronger, you can add dumbbells or even a weight bar. Make sure to maintain proper form throughout, standing in front of a mirror if you need to. Start by standing straight and then act as if you are about to sit in a chair, pushing your rear back (put a chair

• 1
• 2
• Next Page >>