Try this ski fitness program before hitting the slopes
Expert trainers share fitness and diet tips to get in shape before hitting the slopes. It’s the only fitness program you’ll ever need
Winter may be coming to its bitter end, but there are still a few weeks of ski season left. Those lucky enough to hit the slopes this year may dream of gliding gracefully over snow-capped peaks, but skiing means exercising and it can take its toll on the body if not done correctly.
Lotti Sorrell, former competitive ski racer and current coach at Bodyism London, says: “Although it’s not an ultra-marathon, a ski holiday definitely puts a strain on unprepared muscles. I would like not to speak from experience, but so many skiing or snowboarding injuries I have encountered are the result of fatigue or strain, because the muscles, tendons and ligaments are simply not used to it. endure as much at any time. once.’
Below we outline the best practices for getting in shape before your trip, as recommended by Sorrell and trainer Chloe Trigg, who is based at the London Blok.
Skiing in shape before your trip
Cardio workout regimen
Trigg recommends building leg strength by focusing on single-leg movements with exercises like lunges, single-leg deadlifts, and Bulgarian split squats. She recommends that you keep reps high to build muscular endurance as well as strength, and for moves that are new to you, start using only body weight.
“Try three to five sets of ten reps per leg,” she says, “increasing the weight each week.” Remember, though, control the tempo and focus on full, quality range before increasing the weight!
When it comes to building your core strength, try plank variations such as high, low, and side plank grips. Even better are the core exercises where you twist, twist, and/or challenge your body’s center of gravity. This helps replicate the kind of rough and unexpected terrain you’ll face on the trails. Exercises such as side plank twists, oblique low plank twists, Russian twists, and single-leg cross crunches are also great.
“Try a circuit of three to five rounds over four exercises, working for 45 seconds per exercise and 15 seconds of rest in between,” says Trigg.
Whether it’s cycling to work or trying a spinning class at the gym, cycling is a great way to build lower body strength and improve cardiovascular fitness. You will find that having stronger glutes and improved overall endurance will make it easier for you to stay on the trails longer.
Isometric holds throughout the day
In addition to cardio workouts, Sorrell recommends incorporating isometric holds, or the types of exercises that hold the body in one position, into your daily activities. Do a few lunges while you wait for your morning coffee to brew or “sit up against a wall while you brush your teeth to prepare the body for what’s to come.”
A high-protein diet
According to Sorrell, a high-protein diet will never hurt, but it’s especially helpful before an exercise-heavy vacation. “Protein will help with satiety, maintaining strong bones, post-injury repair, and of course, building and maintaining muscle mass.”
Pilates or yoga
Regular stretching is important in any strength training program. Pilates, in particular, often incorporates core-strengthening isometric holds while stretching muscles to improve mobility and flexibility. §