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The Best Skiing Exercises: Getting your Body Ready for a Skiing Trip

A few slight adjustments to your regular exercise routine now, will have you ready to take on the ski slopes this coming December looking and feeling like a professional! Injury can be avoided by carefully considering what it is that you will be asking of your body when you next hit the snow fields. Here are some simple suggestions Strength Training Make sure your workout routine includes strength training. When skiing your hamstrings and glutes work hard to stabilize your body. Your inner thighs struggle constantly to keep your skis together whilst your outer thighs work to steer your body. The calf muscles help you to say upright. Good core strength ensures your body is working like a well-oiled machine. A strong core allows you to ski with correct technique and instinctive balance. You will be able to ski all day with less muscle fatigue and injury. Don’t forget your arms play a crucial role too. As detested as they may be, squats and lunges are going to help you build the strength in your legs needed to make the most of the daylight hours on the mountain side. Sit-ups will build a strong core and push-ups will give your arms special attention. These are quite simple, inexpensive exercises that can be incorporated into your regular training routine. Flexibility and balance Consider joining a Pilates or yoga class. Or at home, try specific yoga poses or Pilates moves that will assist with balance and target the flexibility of the hips and legs. But if you are not thrilled at the idea of yoga, try stretching regularly. Lie down on your back. Lift your right knee, placing your right heel close to your groin, foot flat on the floor. Place your left palm on your raised knee and gently roll your knee across your left leg, keeping your shoulders on the floor. Face the opposite way your knee is pointing. Then repeat the process with your other leg. This will stretch your core. Endurance Running, riding or walking will help you to build the stamina needed for skiing. Try to mix up your training to allow your body to adapt to different surfaces and grades. The variety will allow for added responsiveness in your ankles and knees. To avoid injury and misery, take some time to prepare your body before you venture out on to the mountain side this season. Once at the slopes remember to allow yourself relaxation and recovery time.   This is a guest post by Lauren Brown, writer and blogger for Manchester’s Indoor Skiing Venue, Chill Factore. When she’s not writing she can be found rambling or hiking up one of England’s beautiful hills or skiing down a mountainside in France or Switzerland.

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  • Hi Conor,Great question. A lot of it denepds on what your current level of fitness is? I’m going to assume you have a good level of conditioning and have access to some gym equipment. Here is an example of a program you might consider. Remember this is just a guide. You should talk with an exercise specialist or strength coach in your area to get a properly designed workout program.Strength Workouts: 2 days per week; Perform 2-4 sets of 8-15 repetitions depending on your level of fitness (lower sets and higher reps with lighter loads if you are less fit)Warm-up: Jog or bike for 5-8 minutesStretch: hamstrings, quadriceps (front part of thigh) and hips (about 5 minutes total)Strength: Focus on 2 lower body exercises like lunges and leg curls with a fit ball, 2 upper body exercises like pull ups, dips and push ups, 2 core exercises like rotational pikes with a medicine ball and torso rotations with a band and 1 total body exercise like a deadlift.Plyometrics: Try adding 1 plyometric exercise to your program at the end of a workout. BOSU Lateral Hops are a great one for ski specific movements. Start with 2 sets of 30 seconds and work your way up to 5 sets of 60 seconds over the course of 8 weeks.Cardio or Energy Workouts: 3 days per weekEnergy Work: Skiing requires a solid level of aerobic (so you can ski longer) and anaerobic (so you can ski harder) fitness. Try performing one day of running or cycling for 20-60 minutes (start with 20 or 30 minutes and add 5 minutes a week until 60 are reached). That will help build your aerobic base. On another day perform intervals on the bike or running. Start with a good 5-10 minute warm up and then perform 5-10 1 minute runs or hard bikes (you should be pushing at about 90% of max effort) followed by a 1-2 minute light jog or bike recovery (about 50% of max effort). This will help keep that burning sensation in your legs and lungs at bay when you hit the slopes.fitskiing.com and skinet.com have some examples of the above exercises.Always check with your physician before starting a new exercise program.


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