Issue link: http://www.wacmagazine.com/i/742965
R EADY, SET … SNOW! It's time to start thinking about skis, snowshoes and snowboards. Remember, preseason tune-ups aren't just for your gear. They're also for you! Before you hit the snow this winter, improve your strength, balance and stamina with an exercise routine tailored to help you enjoy the trails and slopes all season long. Added bonus: You'll have more fun and experience fewer injuries. The following tips will prepare you for the snow, no matter your chosen sport. STRENGTH How many times have your legs burned after the first run or two down the mountain? Make sure you have the strength to keep going all day with this exercise: Single-leg eccentric leg press The "eccentric stage" of a lift occurs during the "negative" or "lengthening" part of an exercise. By slowing down that negative process—in this case, the down phase of a leg lift—we challenge our muscles in a different way and build strength. With eccentric (pronounced "e-centric") leg presses, it's critical to lower the weight slowly before pushing back up. To do this, load a leg-press machine with 60 percent of what you normally lift with both legs. Then, using one leg, lower the weight slowly. When you reach the bottom, press up with both feet. Do 10 reps and switch legs. Get shred ready Preseason training for success on the slopes Getting Fit By George Sommerrock, Fitness Programs Manager 24 | Washington Athletic Club Magazine | NOVEMBER / DECEMBER 2016