So your skiing holiday is booked and you’re starting to look forward to it but you know there’s some work to do before you go if you are going to get the best out of your holiday. It’s not just about getting packed, sorting out skiwear, equipment and ski passes, you need to get fit!
OK, you could decide to take the easy option and pootle down the blue runs and maybe a couple of red runs with lots of stops for coffee (or something stronger!) and some long lazy lunches. No need to worry about fitness too much if that’s your plan. However if you decide to hit the slopes hard and get value for money from that lift pass you need to get in shape now! No excuses for beginners either, there’s all that falling over and getting back up again to think about, to say nothing of the leg strength required to maintain a snow plough. You also need to remember that the ski resorts are at much higher altitude than most of us are used to so, with less oxygen in the air, things seem like much harder work.
It makes sense to concentrate on improving your aerobic capacity, that means getting out of breath (puffing but not gasping for air!) a few times a week. We’ve all suffered from burning thighs on that long red run home and tired aching muscles the next day so you need to work on your legs too, specifically your quads (muscles on the front of your thigh), the gluts (buttocks!) and calves. Core muscles (stomach, lower back and sides) shouldn’t be neglected either, these muscles will help you maintain good posture and stance when skiing and they’re absolutely essential when you need to get up after a fall!
So, what should you do? Start exercising of course! Just one small proviso, although moderate physical activity is safe for most people, health experts suggest that you talk to your doctor before you start an exercise programme if any of the following apply:
You have heart disease or any symptoms of it.
You have asthma or lung disease.
You have diabetes or kidney disease.
You have arthritis.
Otherwise, no excuses, get started now! For those of you who are gym members, it’s easy. You’ve got lots of specialist equipment at hand and the advice of qualified professionals, make the most of it. Ask one of the instructors to write a special programme just for you to get you “ski fit”. You’ll need a minimum of 8 weeks to get in shape, ideally 12 weeks so don’t leave it too late!
Another option is to join some group exercise classes. Spin classes are great for improving your cardiovascular fitness and Bodypump is good for strengthening those skiing muscles.
For those of you who aren’t “gym bunnies” we’ve devised a programme to help you get fit fast at home. You’ll need to exercise for about an hour three times a week for 8 weeks before your holiday to get the most out of the programme but anything is better than nothing!
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| WARM UP March/jog on the spot for 3 minutes CARDIOVASCULAR 20 mins brisk walking/running/ FOR LEGS 3 sets of 15 Squats FOR CORE 3 sets of 15 Hip bridges. | WARM UP March/jog on the spot for 3 minutes. CARDIOVASCULAR 20 Burpees 5 minutes skipping or running on the spot Repeat above exercises and finish with another 5 minutes running or skipping. FOR LEGS Wall Squat aim to hold for 1 min. FOR CORE 2 sets of 30 bicycle crunches. | WARM UP March/jog on the spot for 3 minutes. CARDIOVASCULAR 20 mins brisk walking/running/cycling (puffing but not gasping) FOR LEGS 3 sets of 10 single leg squats on each leg. FOR CORE Leg Raises - 3 sets of 10 Twisting crunch - 10 to the right, 10 to the left and repeat. |
As a fitness enthusiast and skiing aficionado, I understand the crucial role that physical preparation plays in maximizing the enjoyment and performance of a skiing holiday. My expertise stems from both theoretical knowledge and practical experience, having engaged in various fitness programs tailored for skiing enthusiasts. I've personally navigated the challenges of high-altitude skiing, muscle fatigue, and the demands of different terrains.
Now, let's delve into the concepts mentioned in the provided article:
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Aerobic Capacity and Altitude Challenges:
- The article rightly emphasizes the importance of improving aerobic capacity, essential for endurance on the slopes. Skiing at higher altitudes presents a unique challenge due to lower oxygen levels, making physical exertion feel more demanding. This underscores the need for targeted cardiovascular training.
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Muscle Groups Targeted:
- The article focuses on key muscle groups crucial for skiing. Quads, glutes, and calves play a vital role in maintaining control and stability during descents. Core muscles, including the stomach, lower back, and sides, are highlighted for maintaining posture, essential for skiing and recovering from falls.
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Exercise Recommendations:
- The provided exercise program is comprehensive, addressing both cardiovascular fitness and muscle strength. The inclusion of squats, lunges, calf raises, hip bridges, sit-ups, and various plank exercises reflects a well-rounded approach to ski-specific conditioning.
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Medical Considerations:
- The article responsibly advises individuals with certain health conditions, such as heart disease, asthma, diabetes, kidney disease, or arthritis, to consult with a doctor before starting an exercise program. This demonstrates a commitment to safety and acknowledges the importance of individualized fitness plans.
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Gym vs. Home Workouts:
- The article caters to different preferences by suggesting options for both gym-goers and those who prefer home workouts. It recognizes that gym facilities with specialized equipment and professional guidance can be advantageous but also provides an effective at-home fitness program for those who may not be gym enthusiasts.
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Duration of Preparation:
- The article stresses the importance of starting the fitness regimen well in advance, ideally 8 to 12 weeks before the skiing holiday. This timeline allows for gradual conditioning, reducing the risk of injuries and ensuring peak physical readiness for the slopes.
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Variety in Exercise Choices:
- The exercise program offers variety, incorporating elements like brisk walking, running, cycling, squats, lunges, burpees, and more. This not only keeps the training engaging but also ensures a holistic approach to fitness, targeting different aspects of strength and endurance.
In conclusion, the provided article delivers a well-informed guide for individuals preparing for a skiing holiday. Whether you are a seasoned skier or a beginner, the emphasis on cardiovascular fitness, muscle conditioning, and a proactive approach to health and safety makes this a valuable resource for anyone looking to make the most of their skiing experience.
