Ski Fitness - Top 10 Tips to Get Fit For the Ski Season

As the winter draws closer, many of us are excitedly looking forward to the new ski season. The exhilaration of speeding down the mountain and enjoying a touch of après ski will soon be with us. However, a lack of ski fitness can mean aching limbs and an early end to your day. Make the most of your powder days by following the basic ski fitness tips and exercises in this article.

Whether you're just starting out with your first ski holiday, if you're a veteran of the slopes or even if you ski extreme you'll benefit from these easy to follow ski fitness tips. By following the exercises you'll increase your energy levels on the slopes, improve your technique and reduce the risk of injury.

The exercises help work your core, build stamina in key ski muscle groups and improve your flexibility. It's advisable to start a minimum of six weeks before your trip, the more effort you put in now the better the results on the slopes! If don't currently exercise on a regularly basis, it's advisable to spend four to six weeks building your fitness before you start the ski exercises. A good workout programme to help you should include a mixture of aerobic activity, such as light running and cycling, and resistance training.

Aim to work out three times per week, ideally with one day off in between. If you're tired, take a day off. Remember, you should always enjoy the exercises! Complete the running exercises (tip one and two) on the first and last day of your week and complete the circuit training exercises (tip three to six) on the middle day. For the circuit exercises, complete each one with a ten second rest in between. Repeat the circuit of all exercises twice. For each day complete all the stretches before and after your exercises.

Running is a great exercise to build stamina and strength in your calves and hamstrings. It's also one of the most effective ways to shed a few calories before you hit the slopes! Aim to run once per week at a'steady' pace when you could hold a conversation without becoming out of breath. In week one, target yourself with a thirty minute run and add another five minutes each week. By week six, you should be able to comfortably run for fifty-five minutes.

Interval running or Fartlek helps build up strength quicker than a constant pace run. Start with a five minute run at your'steady' pace. Next, increase to a'fast' pace when you are almost at a full sprint and can no longer have a conversation. Continue for one minute. Slow back down to a'steady' pace for two minutes. Continue alternating between your'fast' pace for a minute then two minutes at your'steady' pace. In week one aim to do three alternate sets of'fast' and'steady' runs, build up to six sets in your final week.

The first circuit training exercises is jump squats. With your knees shoulder width apart, bend down until your thighs are parallel with the ground. Push up through the balls of your feet launching yourself into the air. Land by bending your knees to absorb the impact. As you do so continue to lower yourself until your thighs are again parallel with the ground. Repeat twelve times in week one building to seventeen repetitions in week six.

Next in your circuit is the blank. Lie in a press up position and then lower yourself onto your forearms. Your body should be straight with only the tips of your toes and your forearms touching the ground. Make sure you feel the strain in your lower abdomen. Hold this position for forty seconds in week one working to sixty seconds in week six.

Burpees are the third circuit exercise. Start by squatting down so that your legs are bent underneath your chest and you're resting on the tips of your toes with your hands on the ground. With you bottom raised slightly in the air, push both legs out straight. As soon as they're straight and on the ground, raise your bottom and retract your legs into the starting position. Repeat fifteen times in week one working to twenty times in week six.

Your final circuit exercise is press ups. Start by making sure your arms are shoulder width apart. Slowly lower your body until your chest is almost to the ground. Straighten your arms and repeat twelve times in week one working to seventeen repetitions in week six.

Stretch your thighs by standing on one leg with the supporting leg slightly bent. Grab your free leg with the opposite hand. Pull your foot towards your buttocks so your feel the strain in the front of your thigh. Try not to hold on to anything for support. If you can, close your eyes, you'll dramatically improve your sense of balance over the six weeks. Hold for thirty seconds before stretching the opposite leg.

To stretch your calves find a wall and stand approximately three feet away. Move your right leg so it's one foot away from the wall.  Lean forward placing your hands and forearms on the wall. Keep your feet pointing forwards, with your heels on the floor; you should feel a long stretch in the back of your left calve. Hold for thirty seconds before stretching the right calf.

For your hamstring stand with one foot forward and the back leg slightly bent. Keep your feet flat on the floor. Bring your weight forwards and rest your hands on your front knee for support. You should feel a deep stretch in your hamstring. Hold for thirty seconds before stretching the opposite leg.

Backs can be neglected when skiing but you put lots of pressure on your spine during a typical day skiing. On your hand and knees, curve your back upwards like a cat. You should feel a stretch along your spine. Hold for five seconds and pull you spine downwards so that your shoulders and buttocks are sticking outwards. Hold for five seconds before repeating the in and out motion three further times. Once you're on holiday, it's advisable that you continue with your warm up stretches each morning. By doing so, you'll continue to limit the risk of injury, encourage blood supply to your main muscle groups and help brush off any cobwebs from the night before!

I hope that you've found the tips useful. Good luck, be safe and enjoy the mountain!