Summer of 96 - Here we come Judy Messer We always try to forget those sore aching muscles at the beginning of each ski season but it seems they are unavoidable. My husband, Perry, and I own a fitness center and each spring we see an influx of people "getting ready for summer sports". Water skiing is no different. The better condition you are in before you hit the water the easier it will be to get back to your favourite skiing, whether it is recreational or competitive. It is important to pace yourself the first several runs skiing each year. I find that simple skills and strength building exercises are better than going all out and ending up in the icy cold water at the beginning of the season. For example, slalomers could try to get the rhythm and feel of the pulls and turns before they try to get very aggressive. Trickers can do their most basic tricks repetitiously and jump the wakes - getting a feel for the skiing and not spending too much time in the water. Jumpers can go through the motions of going over the jumps without their most aggressive cuts and "pops". All of this will help to give your muscles a chance to remember the intensity of our wonderful sport without the strain and stress with possible injuries. If you are thinking how great it will feel to get back on the water in May or June - now is the time to start your muscle conditioning (if you haven't already). I have found that general full body conditioning is a very good way for water skiers to be prepared for the summer. Upper and lower body exercises as well as lower back and abdominal strength are all important areas. You would be surprised how many muscle groups are affected when you are out slaloming. A strength training program should be accompanied by aerobic activities to keep the body fat to a minimum. As we get older it is much harder each winter to keep extra body fat off during these months. However, it is very important so that when the summer comes you are not having to work twice as hard to get the same results from your skiing. The best way to accomplish this is a good aerobic activity 3-4 times a week, as well as a basic strength training workout at the same time three times a week. There is such a wide variety of aerobic activities now with aerobatic classes, indoor tracks, stairmasters, treadmills, stationery bikes, as well as other sports. So let's get to it and be as fit as you can before you hit the water this year. Keeping that Fitness Edge By Paul Jurbala Top athletes know that consistency in training is a key to a long career. The physical and psychological stress of regaining lost fitness each year is far greater than the stress of maintaining a high level of fitness. The same is true for recreational athletes; it's easier to stay fit than to get fit. A solid winter program is the foundation of your performance on the water next summer. Try to incorporate at least one activity from each fitness category two or more times per week: Aerobic Exercise: A program of aerobic exercise will help with weight control, speed recovery after intense exercise (ie hard skiing) and contribute to good overall health. Any activity which increases your heart rate into the target range for your age and keeps it there for at least 20 minutes is a good aerobic exercise. Running, cycling, aerobics classes, rollerblading and swimming are all excellent choices. To find the lower limit of your target range (the minimum heart rate for aerobic exercise), take the number 220 and subtract first your age, then your resting heart rate. Multiply the result by 0.6, then add it to your resting heart rate. For example, a 20-year-old with a resting heart rate of 70 would have a minimum training heart rate of 148 beats per minute: (220 - 20 - 70) x 0.6 = 78; 78 + 70 = 148 bpm. Strength and Power: A weight training program is the obvious choice here, but calisthenics, gymnastics or even hard physical work, such as lifting, can all build strength. Remember to warm up and stretch well before a strength workout. It's good advice for other types of workout as well. Agility and Skill: Activities which require a high degree of agility, balance, movement of the body in space and skill will be valuable in keeping you in "ready to ski" condition. Examples include gymnastics, tumbling (trampoline) and snow skiing. These activities are also often good aerobic or strength training.