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How to get in shape before you hit the slopes.
Ski season is just around the corner and the alpine dream will soon be a reality for some of us. That means it's time to start getting your legs and body ready for the slopes. Downhill skiing is a physically demanding sport that primarily engages the muscles of your legs through isometric and eccentric contractions. This means that as you ski down the slopes, your muscles are either activated and not moving or lengthening. To get the most out of your skiing experience, it's essential to tailor an exercise program that will strengthen your muscles and specifically focus on the types of contractions you'll use while skiing.
The three types of movements best for preparing your legs for skiing are squats, lunges, and hinges. To maximise the benefits of these exercises, it's essential to slowly lower the weight to spend as much time as possible in the eccentric part of the movement (2-4 seconds), then quickly raise the weight with power and intensity.
Here are some sample exercises to get you started:
- Barbell squat
- Barbell Romanian deadlift
- Dumbbell walking lunges
The number of sets and repetitions will vary between individuals depending on your exercise history, ability, and needs. That's why it's best to seek specific advice from a qualified gym instructor.
In addition to leg strength, core strength is critical for skiing, as it stabilises and balances your body as you move. The two best core exercises for skiing are:
- Planks (prone holds) to target the stabilising muscles
- Russian twists to target the side muscles (obliques)
Remember your cardio because skiing will get you puffed! So you'll want to ensure you have the endurance to enjoy a full day of skiing (not just one run down the hill). There are many ways to build your cardio fitness, like using a cross trainer, rower, or treadmill. If you prefer group fitness classes, options like RPM, Cycle, and Body Attack can also help increase your heart rate and stamina. So, prioritise your cardio workouts before your next ski trip!
Book a gym appointment today by visiting our client portal to get a tailored program that suits your needs.
