Graham Bell's Fit to Ski

Getting started

It’s easy to forget just how demanding a whole days skiing can be, even with a lengthy lunch stop, an average day on the slopes will mean 4-6 hours of sustained exercise. Of course the ski lifts give you a chance to recover, but the higher the altitude the longer that will take. And you do need to recover, because skiing hard, works you at an intensity that can only be sustained for a couple of minutes before the legs start to burn with the build up of lactic acid.

Lifestyle

General fitness is primarily a lifestyle problem, most people know what they should do. The difficulty is developing the right routine, and finding the motivation to stick to it. You need to look at your whole lifestyle package, if you smoke, drink too much, eat badly, and over work, then a couple of weekly sessions in the gym will not help much when it comes to shifting a gut. Even world-class sportsmen, who train 3-4 hours a day do not have a carte blanche when it comes to their diet.

Up your cardio

To start with your first focus should be a regular cardiovascular work out, not only will you be burning fat, and quickening your metabolism, but you will be working the most important muscle in your body - your heart.

Steady as you go

Remember also that you do not need to push it too hard to gain benefit, fat is burned best at a medium intensity and at a steady pace. Anaerobic sports like squash may feel exhausting, but because of their stop start nature, they are not the best way to keep fit.

Squats

Most skiers feel the burn in the thighs above all else, but a day on the slopes can also leave you with aching calves, bum and lower back. There are plenty of exercises that will target these muscle groups like squats, lunges, and calve raises. Static wall sits are not recommended, keep the movements steady remembering to work the in both directions. It’s a good idea not to squat too deep, 90 degrees at the knee is fine.

Core strength

Don’t forget to work your hamstrings although you may not feel them after skiing, they are the muscles that will protect your knee during a fall. Also don’t forget your core strength, good skier’s are able to hold their upper body stable while their legs move underneath. Swiss balls are the best way of improving core strength in the stomach and obliques.

Stretch it out

Finally do not forget the stretching. I see so many people go into the gym, work out hard for an hour then head straight for the showers. Stretching out will not only prevent injuries, but will help your muscles work more inefficiently.

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