Issue link: http://www.wacmagazine.com/i/742965
BALANCE There's no way around it—snow sports come with falls. Balance exercises activate the brain and body simultaneously. By engaging both systems, balance regimens train your brain and condition your core to keep you stable in all planes of motion. This is especially important in the fast-paced world of snow sports. Single-leg balance Set a treadmill to a steep incline and a slow walking pace. Walk forward. With each step, balance on one leg and lift the opposite leg toward your chest. Bend your knee and grasp the upper shin with both hands, bringing your thigh toward your stomach. Balance as long as you can without running out of space on the treadmill. Plant your foot and switch legs. CARDIO, CARDIO, CARDIO In the Pacific Northwest, most snow sports take place in the mountains. That means you're exercising at altitude, where decreased oxygen levels create a higher heart rate and faster breathing. Increasing your stamina and cardiovascular fitness will allow you to cope with these demands more easily. Running Warm up for your workout with 10–20 minutes of running on a treadmill. To increase your cardio and engage in a more difficult warm-up, set the treadmill to a moderate incline of 2 percent to 3 percent. You can also change it up with downhill running, an exercise that combines cardio and balance. Get outside and jog down a small hill. Downhill running improves opposing muscle balance and mimics the downward pressure of gravity experienced when skiing or snowboarding. When going downhill, avoid injury by leaning back to ensure your body-weight doesn't extend over your knees. P H O T O G R A P H Y : D AV I D R Y D E R More Online: For more tips on preparing for snow season, see wac.net/snow-sports. GET IN SKIING SHAPE WITH XCELERATE: SNOW FLURRY The high-intensity Xcelerate program incorporates multi-phase workouts to increase strength and keep your body guessing. Xcelerate: Snow Flurry classes, with a special focus on snow sport training, will be held at noon on Mondays–Thursdays and are free for all members during November and December. Saturday bonus sessions will be held from 12–12:45 pm on November 12 and December 10. For more information, contact Fitness Programs Manager George Sommerrock at georges@wac.net or 206.839.4781. WAC personal trainers Laura Heydrich and Darrick Kung demonstrate some of the exercises members will be doing in the Xcelerate: Snow Flurry classes. NOVEMBER / DECEMBER 2016 | Washington Athletic Club Magazine | 25