How to prepare yourself optimally for your skiing holiday

Posted on fitness

So that you don't run out of breath on the slopes, we have put together a special ski training guide for you.

Our slopes are slowly becoming beautifully snow-white again and the ski enthusiasts among us are already looking forward to the first skiing holiday of the season. Although skiing is an incredibly popular pastime, poor preparation before a holiday can have harmful effects on the body — especially if you're not used to being physically active.

Because of your potentially poorer core fitness and the strains and strains your joints have to endure, it would be wise to undergo basic training. This allows you to test yourself on the slopes and gives you a pain-free vacation.

Here you can read about the three most important points to consider before you can really start your skiing holiday. Start with these preparations and get the most out of your potential:

1. Loosen up your joints

One of the most common complaints associated with skiing is joint pain. These can make your time on the slopes very unpleasant if you jump into the action without any previous training. The pain usually occurs in the knee area, in the back and in the pelvis and is caused by the unnatural posture and standing when skiing. Stretching exercises a few weeks before your vacation should help and your joints will get used to the additional stress. You will reap the rewards as soon as you race down the slopes without pain.

backs

• Lie flat on your stomach and stretch your arms above your head.
• Slowly raise your arms and legs off the floor and keep your neck in a natural position.
• Make sure your ankles touch each other as close as possible.
• Keep arms and legs in the air for 30-60 seconds — repeat 3 sets.

knees

• Stand with your feet shoulder-width apart.
• Now bend your knees slowly and make sure they don't extend over your toes.
• Slowly straighten your knees again — 30 repetitions a day.

pelvis

• Relax your upper body and stretch your butt out and up.
• Bring your legs together as if you were pinching something in between
• Bend your knees until you are in a skiing position, keeping your upper body upright.
• Do 30 repetitions per day until the movement feels natural.

2. Strengthen hamstrings and glutes

• Lunges
• Squats (deep and lunged)
• cycling
• Side leg lifts (sometimes known as “mussel”)
• Step Downs

3. Flexibility and fitness

It would be easy to think that our skis do all the work and we don't need cardiovascular fitness to jet down the slopes — wrong indeed! Yes, training by relaxing the joints and strengthening the legs is essential for the right orientation. Include workouts when preparing for your ski vacation and you'll be able to enjoy all the benefits.

You don't have to overdo it with your pre-vacation workout, of course, but if you're not usually very physically active, then cardiovascular training is only advisable.

Consider these methods:

• Short runs
• cycling
• Schwimmen
• stepper
• migrate

In order to enjoy your snow-white, active winter vacation to the fullest, you should prepare your body so that it can cope with all the challenges on the slopes.

Posted on fitness