Getting ready to hit the slopes?

Whether you're heading off on your first winter sports holiday, you're a seasoned skier or you just want to try a new exercise programme to give your whole body a great workout, your LivingWell team is standing by to help.

We all know that a skiing holiday can be expensive, so to get your money’s worth you’ll need an abundance of stamina. Most people will start out with the intention of skiing all day, even though it may have been months or even years since their last ski trip. Come the afternoon, they’re worn out and lose focus, which is when injuries and accidents are more likely to occur.

To get cardio-fit for long-term skiing, your gym programme should include 3-5 cardio sessions a week (the best for skiing being the treadmill, cross trainer, stepper and skating). Try and incorporate a variety of workouts lasting from 20 to 45 minutes. As the skiing holiday draws near, extend one of the workouts, so you have one longer session a week. Here's an example:

Workout 1
Interval training - 20 to 30 minutes

Workout 2
Medium-pace workout - 40 minutes

Workout 3
Short, intense workout - 20 minutes

Workout 4
Medium-pace workout - 45 minutes

Workout 5
Long, slow workout - 60 minutes

Build Up Your Strength
One of the benefits of skiing is that it works pretty much all of the muscles in your body. There are some muscle groups used more than others though. Concentrate on these when training in the gym for skiing.

Quadriceps: these are probably the most used muscles in skiing. They hold you in position as you ski and also protect the knees.

Hamstrings & Glutes: when you ski downhill, you tend to hold your body in a flexed position, leaning forward from the hips. The hamstrings and glutes stablize the body in this position, meaning they need to be strong.

Inner & Outer Thighs: the inner thighs will be working like crazy to keep your skis in the correct position. The outer thighs keep the body stable and assist in steering.

Calves: as your knees are bent when you ski, the calves (particularly the soleus) help to keep you upright, so that you don’t fall over.

Abs & Back:  as you are in a flexed position, the lower back has to work extra hard to hold you in that position. The abs assist the back while also protecting the spine. The large muscles of the back (the lats) mainly get used when you ski on the flat or uphill (when pulling on the poles).

Arms: these help the back in pushing or pulling movements whilst skiing.

We have Beginners and Advanced 'ski-fit' exercise programmes available in our clubs now. Ask your local LivingWell team for more information.  

PLEASE NOTE: We would advise you to consult your physician before beginning any new exercise programme. The programmes have been designed for the use of LivingWell Health Club Members only. All members should discuss the plan with one of our fitness coaches prior to commencement. Call your local club for more information.