Are you ski fit this winter?

The ski season is here. The dream of hitting the slopes is so tempting as we go about out daily routines especially with the amount of rain we have had. So counting down the days till your trip, with all all the gear but no idea like me is very exciting 🙂

Its important though to prep well and there are few things you need to consider.

• Being fit enough for a long day on the slopes?
• You have enough endurance to tackle the slopes for the time you are away.

Injuries

Some accidents cannot be prevented like falling awkwardly and spraining your knee. We can try and reduce the risk of injuries. If you have any preexisting injuries, it is best to seek advice before you hit the slopes

Fitness

There is a lot to consider when it comes to your general fitness. Strength and conditioning is key and ideally should probably aim to do a 6-8 week training program.

Stength

• Muscle strength improves sport performance, increases your speed, and enhances our agility skiing.
• After the age of 30, you begin to lose 3%-5% of your muscle mass over a decade.

Cardiovascular fitness is crucial

• Our large muscle groups require more oxygen to work effectively over period of time for lasting performance.
• Fatigue can kick in after a few days into your trip. By then you have skied 4-6 hours over two consecutive days.
• So improving cardiovascular fitness with 20 minutes to 1 hr aerobic exercises 3 times a week is ideal. That can be done by running, cycling and ski ergos.

Specific Exercises

Aim for a 5-10 mins warm up

• Jogging on the spot
• Star Jumps
• Side lunges
• Wall Squats

Main Exercises

• High Volume reps, aim for 30-60 and set timer for 5 minutes each day
• You should feel mildly fatigued after performing each exercise.
• Choose from the following:

• Jump squats

• Single leg clock lunges

• 1 to 1, 1/2 Goblet Squats

• Pulse lunges at bottom of lunge

• Lateral hops over a step

All these exercises concentrate on the lower extremity mainly but also consider the upper body such as press ups, arm dips and crawling.

If you have any questions on need advice of help managing a pre existing injury please reach out.

Have a great time!

Mario