Issue link: http://www.wacmagazine.com/i/90851
Getting Fit By Darrick Kung, WAC Personal Trainer Winterize your body N Darrick Kung is a WAC Personal Trainer. Reach him at dkung@wac.net or 206.622.7900, ext. 3715. natural elements of snow, ice, wind, rain and cold place our bodies under increased stress. These conditions can lead to faster fatigue, lower energy levels, greater strength-loss, slower reaction times, and increased risk of injury. By following a plan of action that corrects muscle imbalances, strengthens our core, generates power, and speeds recovery, we can face winter excitement full-bore. For many of us, that means shredding powder, climbing rock faces, and snowshoeing into the deep woods. For others, it means navigating slick and icy city streets more safely. Whatever the case, staying fit during the cold season will help you feel good and live better. First, perform an inspection of your personal mechanics. Think of yourself the way a mechanic thinks of a car. Are your systems functioning at ow that the warm days have faded, it's time to look toward the winter sports and activities that keep us from hibernation—and a winter layer of heft. The normal levels? Are certain parts of your body more prone to overuse and repetitive motions? What are your most likely risks of injury or re-injury? Do you have joint duress, postural concerns or muscle weakness that impairs basic movement patterns? A movement assessment can evaluate your ability to squat, kneel, reach, push and turn—each vital to dynamic living. Our bodies are connected by a series of joints from the bottom up. The ability of our ankles, hips and shoulders to pivot freely serves as a platform for rigid knees, trunk and neck. On the mountain or during high-level activity, we need to be able to cut, stop, explode, and land lightly. Restoring these fundamental patterns by fixing limitations—such as left- or right-side asymmetries—before strengthening muscles can prevent further dysfunction and energy leaks. A personal fitness checkup can help you weather the season Prioritize what you need based on the assessment and the demands of your chosen sport or activity level. If mobility or stability issues exist, start with corrective exercises. Opening your hips and shoulders protects your lower back and neck. Traversing through deep snow requires your hips to relax while your trunk remains tight. Extension exercises that target your backside and ignite your gluteal muscles can take unwanted pressure off your knees. Keeping your soft tissue pliable prevents tightness and potential muscle spasms. Foam rolling and stick work lay the groundwork by lengthening muscles and breaking up painful adhesions (inflamed tissue). Resistance exercises that force the body to work as a single unit form the backbone of any strength and conditioning program. Horizontal and vertical upper- and lower-body movements that require us to push and pull build strength, increase lean muscle, and burn fat. Choose core exercises that allow progression. Exercises that carry over well in downhill skiing, snowboarding, cross-country skiing, ice skating and climbing include: push-ups, inverted rows, planks, medicine ball throws, and burpees. program, so make sure to stimulate your cardiovascular system, as well. A sound sleeping schedule, proper nutrition and adequate hydration are also critical. Set your winter goals now and make them measurable. Assess what you need, commit and follow through. We're here to help. Metabolic training should round out any good fitness Medicine ball throws work well to build strength for winter sports, including downhill skiing and snowboarding. 18 | Washington Athletic Club Magazine | NOVEMBER / DECEMBER 2012 LUKE RUTAN