Get Ski Fit: Exercises for a Great Skiing Holiday
Being in good shape is essential if you want to get the most out of your winter ski or snowboard trip. If you undertake little or no physical exercise throughout the year, then you may struggle when it's time to hit the piste. You don't want poor fitness to cut short the number of days you can spend enjoying your (probably rather costly) winter sports holiday.
Note: the following tips are for inspiration purposes only. Consult your healthcare professional before beginning any new exercise routine.
Cardio-vascular health
Skiing places demands on your whole body and requires good endurance. Your heart should be up to the task: improve cardio-vascular health with running and swimming, or at the very least brisk walking.
Leg strengthening exercises
While full-body health is important for skiing, strong legs are especially important if you want to stay the course.
Lunges
Step forward with one leg so it's at a 90-degree crook, with the knee of your other leg behind you on the ground. Return to standing position, then repeat with the other leg. Try 20 lunges on each leg.
Wall squats
Sit with your back against a wall and your legs at a 90-degree sitting position. Try to hold it for 30 seconds, then increase the time as your strength improves. Amp up the challenge by holding one leg out in front of you.
Jump-squats
Lower yourself into a squatting position, then leap up in an explosive jump, finishing in the standing position. Repeat this 20 times. If your cardio and general fitness is not up to scratch, begin with 5 or 10 jump squats, since this exercise can get the heart pumping hard.
One-legged speed squats
Similar to jump-squats, with this exercise you place 90 per cent of your weight on one leg and 10 per cent on the other, then stand as fast as you are able. Try 20 reps on each leg.
High knee jumps/jump knee tucks
Jump while trying to keep your hips at the same height. Aim to tuck you knees in towards your chest as you jump. Try 20 reps.
Strengthening your core
Twisting is a key feature of skiing, with your shoulders aiming downhill as your body carves left and right. As such your core needs to be strong and able to handle a whole day on the mountain.
Effective core strengthening exercises include crunches, sit-ups and side presses.
Static strength and balance
If you have a poor sense of balance, then the chances are you know already that skiing is not your sport. However, balance and static strength can be improved with certain exercises – particularly yoga moves.
Tree poses
This classic yet simple yoga pose is great for improving balance, as well as leg strength. Stand on one leg with the other crooked against the opposite standing inner thigh or below the knee (not on the knee). Hold your hands up above your head, or in the Anjali Mudra. Do this for as long as you can. Keep your standing foot pointed forward – not turned out.
Warrior poses 1, 2 & 3
Since knee injuries are common while skiing, it's important to strengthen the muscles around your knees. Warrior 1, 2 and 3 yoga poses are excellent for this purpose. This video gives a good overview of the three moves.
For more expert yoga training, you might consider joining your local yoga class.
How often should I train?
Personal trainer Austin Spring recommends beginners train two to three days per week in the run up to a ski break. Cardio-vascular health can be improved fairly quickly, depending on how healthy you are to begin with. Building muscle strength may take longer. You're likely to see muscle mass changes in 4–6 weeks, but your actual strength is likely to improve more quickly.
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