Skiing and snowboarding are definitely a workout. OK, no it’s not like running a marathon, so ski fitness doesn’t mean you have to be in peak physical condition.
But being prepared for the amount of exercise involved isn’t just good practice, it’ll ensure you get the most out of your ski trip. So if you’ve spent the past few months (or longer) sat at a desk and not really exercising, I’m gonna share my five ski fitness tips to help you get ready.
1. Light cardio
Because you’re at altitude and you’re doing sustained physical exercise for a whole day, you need a base level of fitness at the very least. If you’re young, like under 30, this probably won’t be such a big deal. But as you get older, maintaining a level of decent cardio fitness will help you on the mountain.
What this means, in real terms, is a couple of days a week running or hitting the cross trainer or elliptical, Twenty to thirty minutes twice a week would be the minimum – although I’d aim for an extra day if possible.
2. Core strength exercises
Your core supports your entire frame, so a strong core is going to be a huge advantage on the pistes. This is especially true with snowboarding, but skiing also benefits from core strength.
Yoga is a great way to build and maintain a strong core, as is pilates. But you can also focus on more generic core exercises for skiing fitness such as:
- Planks
- Russian twists
- Sit-ups/crunches
- Glute bridges
- Squats and compound squats
- Lunges
Working any of these into a couple of sets during your weekly workout will be hugely beneficial.
3. HIIT exercises
Any High Intensity Interval Training routine is going to set you up well for the demands of skiing and snowboarding. And because these are high impact and sprint focused workouts, it will condition your body well for mountain activites.
Doing a HIIT routine for 20 minutes at least once a week will be adequate, but two or three would be optimal. You can also include something like Crossfit, Hyrox or Tabata into your fitness regime.
While the type of HIIT you do will depend on you and your fitness level, a sample HIIT might look like this:
4 sets of each exercise for 40 seconds.
- Burpees or squat jumps
- Russian twist x 30-50 (depending on ability)
- Mountain climbers or plank
- Reverse lunges
- Glute bridges
You could also add things like box jumps, balance boards. Ski ERG, rowing machines or bodypump style weights to your routine.
Always remember to warm up and warm down for high intensity exercises to avoid injury. And make sure to keep any high intensity workout within your ability – if something feels off then stop immediately.
4. Strength exercises
If you focus solely on regular cardio and core strength, that will probably be enough for most people. But if you’re planning a more intense skiing or snowboarding experience, for example a longer stay or a focus on backcountry skiing or a lot of park, then strength exercises will be an important addition to your repertoire.
Adding in any of the following will help:
- Deadlifts
- Kettle bell based exercises
- Bulgarian split squats
- Weighted squats
- Leg press
Because you’re building your body strength to handle the pressures of intense skiing or snowboarding, you don’t need to go to high weights. All you’re doing here is training your body to manage this higher level of intensity on a regular basis.
Keep the weights to an amount that you can manage across a high level of reps and adjust as you progress.
Also, you don’t want to get injured before your trip!
5. High energy sports
Pro-skiers and snowboarders are usually also keen on other sports to keep their fitness up out of season. So adding a regular sport to your list (or keeping up with one you already do) will be massively beneficial.
While there are plenty of sports you could choose from, some good sample ideas to maintain your skiing fitness might include:
- Cycling (road or mountain bike)
- Surfing
- Paddle boarding (great for balance also)
- Roller blading or skating
- Skateboarding (careful of those falls though)
- Dance
- Trampoline
- Tennis
- Football and other team sports
Basically, keeping your fitness up in any way (and ideally avoiding strains, sprains or injuries) are all great ways to get ski or snowboard ready.
Do you need to go to the gym for ski fitness?
No, the gym is not an essential for your ski fitness. While a lot of our suggestions might include some gym equipment, getting ski fit can just mean regular and consistent exercise.
Running twice a week and some floor based exercises such as squats, plank and yoga will be more than good enough for ski fit exercises.
I’ve mentioned it a few times in the article, but always do your warm ups and warm downs to prepare your body properly. And also always train within your ability. You don’t need to lift the heaviest weight or run beyond a comfortable level. You just need to keep your body prepared for a few full days or exercise so you don’t damage yourself on the holiday.
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