Written by Dave Norona, published in the North Shore News, Sunday, December 02, 2007

If you love winter like I do then soon you will be high up in the mountains enjoying amazing snow conditions and breathtaking views of the city.

Cross country skiing, snowshoeing and downhill snowboarding or skiing are just a few of the awesome things we can do right in our own backyards.

However, before the resorts open and we head off to enjoy the great outdoors, it’s time to turn our bodies into lean, mean fighting machines. By being fit you will enjoy all of these winter sports, have more energy when you’re out there, and be stronger to handle all the different muscle groups you will be using.

If you have been keeping up your regular fitness training from the summer then all you have to do is add in some specific training to get ready for the rigors of winter. If not, then make sure you start off easy with some consistent training of 15-20 minutes each day before you tackle any of these harder and more specific workouts.

In general, running is one of the easiest, quickest and best ways to improve your cardio and leg strength for all winter sports. Hit the trails to challenge your lower legs even more as you will need to maneuver over the changing terrain like rocks and roots. Or you can hit the sand along the shoreline beaches and use the logs as hurdles or balancing challenges. The sand will empty your legs of energy fast and the jumping, running and balancing will add explosive power to your muscles.

Cycling is also a fantastic way to get ready for winter. Road, cyclocross or mountain biking all offer great benefits in overall cardio and strength. I prefer to head off-road and tackle the technical trails and hills around my home in Lynn Valley. The hills add strength and cardio to my body and the technical trails help with balance and overall body strength. Again, start on easy trails if you’re new to this sport and allow your body to build up slowly to the new skills you gain.

Although I would rather be outside, hitting the weight room is also a great way to improve your strength for winter. Use free weights, balance balls and your own body weight instead of machines as they incorporate more muscle groups, balance and strength into your workout. It is not how much you lift but how you lift it that makes the biggest impact on your body.

Whichever way you decide to build your body up for winter, make sure to take your time and build up slowly. There is nothing worse than creating an injury just before the snow flies. Use yoga, stretching and massage therapy to ease those sore muscles and get you back on track for your next workout and I’ll see you out on the slopes!

Adventurer Dave Norona can’t wait to exchange his mountain bike and running shoes for skis, sleds and snowshoes! His daily snow-filled activities are supported by Advil, Seymour Bean and crystalglide.ca.