| As the winter draws closer, many of us are excitedly | | | | your thighs are again parallel with the ground. Repeat |
| looking forward to the new ski season. The | | | | twelve times in week one building to seventeen |
| exhilaration of speeding down the mountain and | | | | repetitions in week six. |
| enjoying a touch of après ski will soon be | | | | 4. Next in your circuit is the blank. Lie in a press up |
| with us. However, a lack of ski fitness can mean | | | | position and then lower yourself onto your forearms. |
| aching limbs and an early end to your day. Make the | | | | Your body should be straight with only the tips of |
| most of your powder days by following the basic ski | | | | your toes and your forearms touching the ground. |
| fitness tips and exercises in this article. | | | | Make sure you feel the strain in your lower abdomen. |
| Whether you're just starting out with your first ski | | | | Hold this position for forty seconds in week one |
| holiday, if you're a veteran of the slopes or even if | | | | working to sixty seconds in week six. |
| you ski extreme you'll benefit from these easy to | | | | 5. Burpees are the third circuit exercise. Start by |
| follow ski fitness tips. By following the exercises you'll | | | | squatting down so that your legs are bent |
| increase your energy levels on the slopes, improve | | | | underneath your chest and you're resting on the tips |
| your technique and reduce the risk of injury. | | | | of your toes with your hands on the ground. With |
| The exercises help work your core, build stamina in | | | | you bottom raised slightly in the air, push both legs |
| key ski muscle groups and improve your flexibility. It's | | | | out straight. As soon as they're straight and on the |
| advisable to start a minimum of six weeks before | | | | ground, raise your bottom and retract your legs into |
| your trip, the more effort you put in now the better | | | | the starting position. Repeat fifteen times in week |
| the results on the slopes! If don't currently exercise | | | | one working to twenty times in week six. |
| on a regularly basis, it's advisable to spend four to six | | | | 6. Your final circuit exercise is press ups. Start by |
| weeks building your fitness before you start the ski | | | | making sure your arms are shoulder width apart. |
| exercises. A good workout programme to help you | | | | Slowly lower your body until your chest is almost to |
| should include a mixture of aerobic activity, such as | | | | the ground. Straighten your arms and repeat twelve |
| light running and cycling, and resistance training. | | | | times in week one working to seventeen repetitions |
| Aim to work out three times per week, ideally with | | | | in week six. |
| one day off in between. If you're tired, take a day | | | | 7. Stretch your thighs by standing on one leg with |
| off. Remember, you should always enjoy the | | | | the supporting leg slightly bent. Grab your free leg |
| exercises! Complete the running exercises (tip one | | | | with the opposite hand. Pull your foot towards your |
| and two) on the first and last day of your week and | | | | buttocks so your feel the strain in the front of your |
| complete the circuit training exercises (tip three to | | | | thigh. Try not to hold on to anything for support. If |
| six) on the middle day. For the circuit exercises, | | | | you can, close your eyes, you'll dramatically improve |
| complete each one with a ten second rest in | | | | your sense of balance over the six weeks. Hold for |
| between. Repeat the circuit of all exercises twice. For | | | | thirty seconds before stretching the opposite leg. |
| each day complete all the stretches before and after | | | | 8. To stretch your calves find a wall and stand |
| your exercises. | | | | approximately three feet away. Move your right leg |
| | | | so it's one foot away from the wall. Lean forward |
| 1. Running is a great exercise to build stamina and | | | | placing your hands and forearms on the wall. Keep |
| strength in your calves and hamstrings. It's also one | | | | your feet pointing forwards, with your heels on the |
| of the most effective ways to shed a few calories | | | | floor; you should feel a long stretch in the back of |
| before you hit the slopes! Aim to run once per week | | | | your left calve. Hold for thirty seconds before |
| at a 'steady' pace when you could hold a | | | | stretching the right calf. |
| conversation without becoming out of breath. In | | | | 9. For your hamstring stand with one foot forward |
| week one, target yourself with a thirty minute run | | | | and the back leg slightly bent. Keep your feet flat on |
| and add another five minutes each week. By week | | | | the floor. Bring your weight forwards and rest your |
| six, you should be able to comfortably run for | | | | hands on your front knee for support. You should |
| fifty-five minutes. | | | | feel a deep stretch in your hamstring. Hold for thirty |
| 2. Interval running or Fartlek helps build up strength | | | | seconds before stretching the opposite leg. |
| quicker than a constant pace run. Start with a five | | | | 10. Backs can be neglected when skiing but you put |
| minute run at your 'steady' pace. Next, increase to a | | | | lots of pressure on your spine during a typical day |
| 'fast' pace when you are almost at a full sprint and | | | | skiing. On your hand and knees, curve your back |
| can no longer have a conversation. Continue for one | | | | upwards like a cat. You should feel a stretch along |
| minute. Slow back down to a 'steady' pace for two | | | | your spine. Hold for five seconds and pull you spine |
| minutes. Continue alternating between your 'fast' | | | | downwards so that your shoulders and buttocks are |
| pace for a minute then two minutes at your 'steady' | | | | sticking outwards. Hold for five seconds before |
| pace. In week one aim to do three alternate sets of | | | | repeating the in and out motion three further times. |
| 'fast' and 'steady' runs, build up to six sets in your | | | | Once you're on holiday, it's advisable that you |
| final week. | | | | continue with your warm up stretches each morning. |
| 3. The first circuit training exercise is jump squats. | | | | By doing so, you'll continue to limit the risk of injury, |
| With your knees shoulder width apart, bend down | | | | encourage blood supply to your main muscle groups |
| until your thighs are parallel with the ground. Push up | | | | and help brush off any cobwebs from the night |
| through the balls of your feet launching yourself into | | | | before! |
| the air. Land by bending your knees to absorb the | | | | I hope that you've found the tips useful. Good luck, |
| impact. As you do so continue to lower yourself until | | | | be safe and enjoy the mountain! |