SURE SUMMER IS GREAT FOR HANGING OUT IN A HAMMOCK OR KICKING BACK AT THE COTTAGE, BUT IF YOU LOVE TO GET THAT ADRENALINE PUMPING, WINTER IS A GREAT TIME TO CHILL!

According to a federal government study, hockey and alpine skiing are the most popular winter sports in Canada. But before you lace up the skates or hit the slopes you should hit the gym. Is there anything worse than getting injured your first or second time out, then watching the rest of the season pass you by? Proper training will improve your skills and help you stay safe.

Dr. Greg Wells, a Director of Sport Performance and Senior Scientist at the Canadian Sport Centre, works with athletes who have won numerous medals at Commonwealth Games, World Championships and Olympic Games. He says the average person really doesn’t need to worry about sport-specific training.

“The reality is our society has become so sedentary most people will benefit from any kind of exercise,” says Wells. “Most of us just need to maintain a good level of overall fitness to avoid getting hurt. On the other hand if you compete or perform at a very high level, then you want to pay more attention to the right kind of training for your specific sport.”

GOOD NEWS The good news for winter-loving weekend warriors: hockey and skiing use the same major muscle groups. By preparing for one sport you’re really training for both. Dr. Wells suggests your workouts focus on three main areas:

Cardio
Core strength
Lower body strength

1 CARDIO – GO FOR A SPIN “Both skiing and hockey require attention to cardio,” says Wells. “You want to enjoy every run or get back up after each shift.” Any aerobic activity fi ts the bill, but interval training is key for skiing and hockey, which require short bursts of intense exertion. “You want to sprint, recover, sprint, recover, sprint, recover over and over again.”

CHILL tip: Why not go for a spin? “Most guys have never tried it but spinning is an awesome workout for hockey players or skiers,” says Wells. “It can be brutal and intense. Most importantly, it focuses on interval training.” Prefer the real thing?
Mountain biking is a wicked workout and an awesome way to enjoy the great outdoors. Flip to page 71 to learn more!

2 CORE STRENGTH – GET ON THE BALL Balance and core strength are key to performing well and avoiding injury, according to Wells. Yoga, pilates and movements performed on an exercise ball or Bosu ball are a great way to develop these areas.

CHILL tip: Try replacing your office chair with an exercise ball for part of the day, or add a Bosu to standard exercises like pushups or squats.

3 LOWER BODY – KEEP IT SIMPLE The single best exercise to develop lower body strength? The simple squat. Wells suggests using just your own body weight when starting, then adding a medicine ball or dumbbells as you progress.

CHILL tip: To add a killer core workout at the same time, try holding a medicine ball with arms extended in front of you while performing squats.

WE CAN WORK IT OUT For optimal results, Wells stresses the importance of proper technique, both when working out and when enjoying your favourite sports. “It’s always a great idea to spend time with a professional trainer or coach at the start of the season,” he says. “They will ensure your technique is sound, which will help prevent injuries.” To prepare for the season, follow this simple schedule, then get ready to CHILL!

STRENGTH TRAINING 3 TIMES PER WEEK Do at least three sets of each exercise with 25 repetitions in each set. Recover for 60 seconds between sets.

CARDIO 3 TIMES PER WEEK Cardio sessions should last at least 30 minutes. Try spinning, an elliptical machine or go for a run.

STRETCHING Stretch after every workout, game or day on the slopes. Your hamstrings and hip fl exors are vulnerable when skiing or playing hockey. Gentle toe touches and lunges will keep you loose and limber.