The Oaks at Ojai
You work out. You hike, walk or take fitness classes. You’re ready for skiing, right? Wrong. Unless you train to ski or use that snowboard, you may not be fit enough. With months of great snow left, here are some fit tips to get you in your best shape and have safe, healthy snow adventures.

Downhill skiers use mostly the lower extremities. Snowboarders and cross-country skiers use upper and lower body muscles. Dr. Cedric Bryant, chief exercise psychologist for the American Council on Exercise in San Diego (Healthy Traveler, LA Times, Kathleen Doheny) says downhill skiers should focus on jumping exercises. Here’s an exercise you can do right now to see if you’re ready to ski. (Please remember if you have health concerns, talk to your doctor before doing any exercise, including heading to the slopes). Bend over as if you were about to take off skiing, thighs and knees together and then jump. Do five “ski jumps.” If you feel your leg muscles, then you’ll want to beef up your fitness program before you put on skies.

Prefer cross-country ski or snowboarding? Test yourself with this: step up and down on stairs or a sturdy box for three, five or ten minutes. If your thigh muscles scream, take that as a hint that you’re not quite ready for a winter weekend of fun.

Here are some tips to get into shape:
*Jogging, walking, aerobic dancing and cycling are perfect to increase the strength of your legs and your lungs. It’s great for your heart too. Make your goal to complete a strenuous workout of about an hour, five or six times a week.

*Lower those weights. Skiing and other winter sports depend on upper body strength. No fancy equipment is necessary. You can build upper body strength by lifting and slowly lowering two unopened cans of soup. Build endurance by wearing your hiking backpack when walking each morning.

*Stretch. Flexibility counts in skiing and movement. Too many weekend athletes ignore this because stretching seems to take so much time. These are the same folks who suffer the most sports injuries and spend too much time recuperating. Stretch and warm up before every workout. Do this by jogging or marching in place. Swing your arms. Stretch the calf, thigh, side of the body and arms. Never bob or bounce as this can cause tendon damage, which could keep you off the hills for the season.

Try these exercises your ski-fun-fitness package:
*Stand tall and flex your knees. Keep your spine straight as you pretend you’re sitting on an imaginary chair. Hips should go no lower than the top of your thighs. Don’t think you can get to this position with the first try. This exercise takes control and strong thigh muscles. Hold the “sitting” position for a count of ten to start and work up to 30.

*To strength your upper body, do wall push aways. Standing about an arm’s distance from the wall or a waist-high counter, place both hands on the surface. Feet should be shoulder-width apart. Let your straight body move to the wall, and then push away. Begin with 20 and work up to 100. Do it at your desk or as you wait in the kitchen for the morning coffee to drip into the pot.

*To build calf muscles, step on up. Using the stairs in your house or front porch (while holding a hand rail), step up with your right foot and then follow with the left. Step down with the right and then the left. Do 20 steps with the right foot leading and then another 20 with the left. You may be surprised at how effective this exercise is. A large metropolitan phone book can work too; just hold the back of a chair so you don’t fall.

Here are a few ski do’s:
*Do keep high-energy snacks in your pocket. Eat an energy bar before you’re famished.
*Do drink plenty of water. The low humidity, high activity and altitude can zap your internal water supply, making energy plummet.
*Do wear sunscreen and sunglasses.
*Do keep your equipment in top condition.
*Do start easy on your first few runs. Even the most fit among us must get back into the rhythm.
*Do stay in if you’re tired, injured or out-of-sorts.
*Do stay in if you’ve taken medication that might alter your common sense. Ditto with alcohol and huge meals.
*Do enjoy winter sports. They’re a cool way to stay fit for life.