K-STATE PROFESSOR OFFERS SKIERS TIPS TO AVOID OLYMPIC-SIZED PAIN

MANHATTAN -- Watching the Winter Olympics can make every armchair skier dream about their own easy, elegant glide down the slopes. But skiing is not as easy as it may appear on television.

In fact, skiing can be a very strenuous exercise for a body that has been sitting in front of the TV instead of getting ready for the trip, said David C. Poole, associate professor of kinesiology at Kansas State University and an avid skier.

Poole says the best way to prepare your body for skiing pleasure instead of pain is to get in shape. "The fitter, the better. Prepare as far ahead as possible -- even one bout of exercise before you ski will decrease muscle soreness," he said. "The biggest dangers for unprepared skiers are tight quadriceps that can lead to knee damage, especially to the ligaments."

Before hitting the slopes, Poole recommends concentrating on the three components of fitness: flexibility, endurance and strength. Here are some of Poole's tips for making your next ski trip a success:

* Begin stretching months in advance, paying special attention to the lower back, quadriceps and hamstrings. Don't bounce or overdo stretching.

* At least one week before you ski, do three to five sessions of aerobic activity -- such as cycling, swimming or running -- for at least 40 minutes per day.

* Head to the gym once a week for weight training before going skiing. Poole suggests working the quadriceps with half or quarter squats, using a light weight and doing three to five sets of 20 to 30 repetitions each. "The incidence and extent of muscle damage is substantially reduced by even one 'priming' bout of exercise with those muscles that will be used on the slopes," he said.

* Choose the people you ski with carefully. "Go with skiers who are better and some who are not quite up to your level," Poole said. "This way, you will be able to keep up with the group and challenge yourself at the same time."

* Plan for extra sunlight reflected off the snow by taking sunscreen, sunglasses and lip balm.

* Wear layered clothing, with wind and waterproof layers on the outside.

* Go light on the first day. "Ski half the day instead of the entire day," Poole said.

* Take a sports drink with glucose up the mountain with you to reduce fatigue. Avoid alcohol and drink plenty of water while on the slopes.

* If you feel respiratory distress or asthma-like symptoms at the top of the mountain, Poole recommends heading for lower ground. One out of eight people may suffer from respiratory problems above 10,000 feet.

* Finally, treat yourself like a car in winter driving conditions. "Ski under control and be prepared to stop," Poole said. "Observe all posted signs and avoid all closed trails."

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January 1998