Ski fans can hardly wait for the next winter but there is a lot of exercising and preparing with which they can start now. It is important to get your body in shape before the first downhill, so your muscles should be trained and warmed-up. You should not wait until the last minute with your training, so we will show you a few exercises that will already bring the pre-fire to skiing. Aerobics, running, cycling, or jogging does not only help to protect yourself from injuries while skiing but also to stay healthy in every season of the year.
Using cross-training techniques for your body before skiing will give you more strength on the mountain and you can enjoy the fun of skiing from the first day on and will not suffer from sore muscles. Start with cardio training and cycle, run or swim for 30-60 minutes. To make this cardio training more fun, you can ride a mountain bike. If you had no trainings for weeks you should start slowly and gradually increase the time of practicing. Cross-training does not have to be super-intense though. It’s all about pairing workouts that will support each other. You can also mix yoga into your triathlon training schedule or adding swim sessions between your favourite boot camp classes.
Push-ups and Bench-Dips
Push-ups are beneficial for building upper body strength. Triceps, biceps, pectoral muscles, and shoulders will be included in this exercise. The advantage of push-ups is you can do it everywhere and you don’t need any additional equipment. Start the push-ups with fully extended arms with your hands, elbows, and shoulders all in line, and your feet should be no more than 12 inches apart. The closer together the feet are, the more difficult the push-up will be because it requires more stability.
Use a bench or chair for Bench Dips. Sit straight up in a chair with hands placed beside hips and fingertips towards the edge of the chair. Slide glutes forward so you are no longer sitting on a chair. Straighten legs and lower glutes until arms are at the 90-degree angle, and then push yourself back into starting position. You can bend the knees to make exercise easier.
You need more than just strong muscles for skiing. You should also work on your agility as skiing requires a full-body commitment. Balance allows us to put all our strength and cardiovascular fitness into coordinated action. You can start with single leg exercises that challenge stability, balance, and strength or you can use a balance board. Mobility and static stability will reduce the risk of injury and you will be safe on your skis enjoying your first downhill.
Whether you start with an intense cross-training, or only with a daily walk, whatever you do is good for your body and you can start well-prepared in your next skiing-season. And don’t forget to wax your skies.