Snowboarding is a sport that involves descending a slope that is either partially or fully covered with snow on a snowboard attached to a rider’s feet using a special boot set into a mounted binding. The development of snowboarding was inspired by skateboarding, surfing and skiing. It was developed in the United States in the 1960s and the 1970s and became a Winter Olympic Sport in 1998.

Snow skiing is a group of sports using skis as primary equipment. Skis are used in conjunction with boots that connect to the ski with use of a binding. Skiing can be grouped into two general categories. Nordic skiing is the oldest and includes sport that evolved from skiing as done in Scandinavia. Nordic style bindings attach at the toes of the skier’s boots but not at the heels. Alpine skiing includes sports that evolved from skiing as done in the Alps. Alpine bindings attach at both the toe and the heel of the skier’s boots. As with many disciplines, such as Telemark skiing, there is some crossover. However, binding style and history tend to dictate whether a style is considered Nordic or Alpine. Therefore, in view of its lack of a locking heel, and its roots in Telemark, Norway, Telemark is generally considered a Nordic discipline.

Snowboarding with Justin Timberlake

 

 

Skiing and Snowboarding: Keep in Shape

THERE are two main ways for skiers and snowboarders to stay in shape for their next trip to the mountains.

First is to stay aerobically fit and so cardiovascular workouts are important during the summer and autumn months to maintain cardio respiratory fitness. This can be achieved through running, jogging, cycling or swimming, as long as these activities maintain a sufficiently high heart rate for a sufficiently long period of time (typically, 160 beats per minute for half an hour three times a week).

Most gyms or health and fitness clubs will have wall charts which map out exactly what your exercise heart rate should be for your age. Regular workouts make it much easier to maintain cardio vascular fitness. But let it slip and your good work can soon be undone and you will find yourself having to build your vascular fitness up again.

The other element of maintaining fitness for the next season is to work on the strength in your quadriceps, the largest muscles in your body in the thigh area. This can be achieved through a range of simple home exercises, such as adopting the chair position up against a wall, to more comprehensive variations in the gym such as squats with weights or using isokinetic leg strengthening machines.

Most fully equipped gyms today will have instructions or fitness trainers who can demonstrate which particular muscle groups the isokinetic machines are designed to strengthen.

I would suggest that in association with doing a cardio vascular workout three times a week that you strengthen and maintain quadriceps mass/bulk by doing sets of repeat exercises.

In next season’s issues we will be looking at how exercise can help avoid the most common injuries sustained by skiers and snowboarders. We will also give advice on what to do if you are unlucky to suffer from one of these injuries.

By far the commonest joint injured these days is the knee. A range of intra-articular injuries can occur to the knee including cartilage damage and ligament tears.

Of all of these injuries it is damage to the cruciate ligaments within the knee that carry the worse prognosis.

In future issues we will study the most modern management techniques for those unfortunate enough to sustain a cruciate ligament injury.

From an original article published in THE SKIER & SNOWBOARDER MAGAZINE

Mr Simon Moyes MB FRCS FRCSOrth is a Consultant Orthopaedic Surgeon at the Wellington & Devonshire Hospitals, London and webmaster of www.simonmoyes.com which is the source of this article.

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