To get the best out of your ski holidays and minimise the risk of injury, you need to be fit before you hit the slopes. Skiing makes demands on your body that are not common in day-to-day life. Ski instructor Warren Smith highlights the key areas you need to focus on in the run-up to your ski trip, whether it's a few months or just a few days away.
Aerobic exercise
You may already follow a fitness regime, but if not, try to do at least 30 minutes of aerobic activity, such as cycling, fast walking or dancing, three to five times a week for at least a few weeks before your ski trip.
Interval training
Because skiing takes place in short, intense bursts, it’s good to replicate this with your exercise regime. You can do this with interval training, which is where you do an aerobic exercise intensely for a minute or two, then ease off for a few seconds. Try to start doing this a few weeks before your trip, but even doing it for a few days before will help.
Here’s one to try:
• Run as fast as you can for one minute, then walk for half a minute. Repeat continuously for 20-60 minutes.
Muscle Strength
Ski postures require a great deal of strength from your thighs, calves and bum. But don’t forget about your arms and core muscles (stomach and back), which are used to manoeuvre your poles and for balance. Aim to spend about 70 per cent of your workouts focusing on the lower half of your body, with the remainder working out your core muscles and arms. Ideally, start this a couple of months before your trip, but even a couple of weeks in advance will offer some benefit.
Do lunges, squats, calf raises, tricep dips, bicep curls and press-ups. For your core muscles, along with sit-ups, you could try the plank:
• Lie face-down on the ground. Lift yourself up on your elbows and toes, keeping your body as straight and flat as an ironing board from head to heel. Your forearms should stay on the ground for balance. Hold this for 60 seconds.
Flexibility
Stretching is key to prevent injury and sore muscles. Make sure to stretch your legs, arms and torso before hitting the slopes, but also do some long stretches all over after skiing or exercising. This will help you avoid that awful muscle pain the day after exercise. Start this as soon as you start your exercise programme, but at the latest, do some stretching every day in the week before your trip, and make sure to stretch before and after you ski.
To ensure your ankle has good flexibility in the boot, try this stretch:
• Stand on the edge of a stair on your toes. Lower your heel until you can feel a stretch in your calf, then hold for 15 seconds. Raise up, then bend your knee as far as is comfortable, then hold for 15 seconds.
Balance
Even though you’re on two skis, you actually spend a great deal of time with most of your weight on one leg, often doing turns at the same time. This requires good balance and core stability. Try to start working on your balance a few weeks before your trip.
Many yoga moves are good for balance, and here’s another one to try:
• Stand on your toes, then slowly lean to the left. Come back to centre, then back down on your heels. Repeat on the right. Do this ten times on each side.
For more about how to best prepare for the slopes, visit warrensmith-skiacademy.com and welove2ski.com
Warren Smith runs the highly acclaimed Warren Smith Ski Academy in the UK (various snow domes), Switzerland (Verbier and Saas-Fee) and Japan (Niseko and Furano). Courses start from £329 for five days, with private lessons from £139 for two hours. For more information, visit warrensmith-skiacademy.com
Always consult your GP before undertaking any exercise programme.
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