AreYou Ski Fit And Ready To Enjoy Your Skiing Holiday?

Follow our Tips  to get Prepared for your Skiing holiday.

What Key Areas Do You Need To Be Training?

  1. Cardio Vascular fitness: Skiing is a demanding cardiovascular sport but generally it invloves raising our heart rate up for short sharp bursts so if you train for long periods of time at a low heart rate, for example slow steady runs, this will help but it will not give you the specific CV fitness you require. Therefore, 2-3 months before your holiday you should place an emphasis on interval training 2-3 times per week. This could be done on a bike or running. Don’t forget that if you are not used to this you will need to gradually input interval training.  See our Physiotherapists to help you get fit.
  2. Strength and Power: There are key muscle groups which we need to train to sustain the forces required for skiing and prevent injury. Our quadriceps and buttock muscles are key lower limb muscles. Exercises such as squats and lunges are an excellent place to start. Ideally you want to be working these muscle groups at least twice a week and working on 10 -15 repetitions and building up to 3 sets. The Video here explains how to do these key exercises.
  3. Balance, Core and Endurance: Whilst some muscles provide the power and strength when we ski there are other muscle groups that will work continuously but at a much lower level of activiation. These in particular are your core, inner thighs and solues(part of the calfs). Skiing involves continuously adapting to changes in the environment from bumps in the ground, other people on the slopes and changes in light conditions. This requires us to have good blance reactions and ability within our body to respond quickly and automatically to these changes. Watch Here for examples of core and balance exercises.

Other factors to Consider:

  • Skiing ability – have lessons before you go.  This will not only help to strengthen the muscles required for skiing but it will also allow you to be more confident when you get there and reduce liklihood of injury.
  • Learn the rules of the Piste – there is a code of conduct produced byt the FIS
  • It goes without saying the equipment is vital both the fit and maintenance. You should get fitted by trained ski mechanics
  • Select the apporprate slope for your ability
FOR ADVICE ON CREATING A PROGRAMME THAT IS RIGHT FOR YOU MAKE AN APPOINTMENT TODAY AT SPORTS MEDICINE PARTNERS.