Skiing and snowboarding are loads of fun! Whether youre zooming down the mountain on your snowboard at 40 mph or exploring backcountry terrain on a powder day with new skis, snowsports always bring a rush of excitement and adventure.
But heres the thing: skiing becomes a lot more enjoyable when youre physically fit. Theres nothing worse than having to cut your day short because youre tired or sore, says sports medicine specialist Dr. William Roberts, as quoted in The Wall Street Journal.
Dynamic skiing or snowboarding requires a blend of technique, muscle strength, and flexibility to keep you balanced and in control, run after run. Over the course of a day on the mountain, youll be using many of the same leg and arm muscles you do when running or cyclingand developing the same kind of strength and stamina too.
In other words, while skiing might seem like just a fun, enjoyable experience, if youre doing it right, it should also come with a fair bit of hard work.
So if youre spending your hard-earned money on an extended trip to the mountains, you cant afford to be lazy. Head to the slopes unprepared and its easy to burn out. Whether youre thinking about starting a career in instructing or just looking to take a break with a ski or snowboarding course, Ive got some tips on how to give yourself a good head start.
What Kind of Fitness Is Needed To Be A Good Skier?
Skiing and snowboarding exercise so many parts of the body!
Creating the necessary angles for high-quality carving requires flexibility, especially in the hips and lower body. The constant vibrations and forces acting on the body mean that the leg musclesparticularly the quads and hamstringsalong with your core muscles, are constantly engaged to make small adjustments to maintain speed and balance.
To ski well, you also need decent stamina (aerobic fitness, the same kind used for running long distances) and anaerobic fitnessthe kind needed for short sprints. Since skiing involves both endurance and bursts of high-intensity activity, the best way to prepare is a mix of high-intensity training and sustained efforts. The key is to maintain a high heart rate, focusing on short sprints. Exercises that involve short bursts of intense activity are perfect.
Really, anything that gets you out of breath will help strengthen your heart and improve your lung capacity. Activities like walking, running, swimming, and cycling are all great ways to work on your cardiovascular system. Cycling, in particular, is excellent for toning and keeping your muscles limber.
There are also other ways to prepare yourself to succeed on the slopeslike optimizing your diet and refining your technique. But well dive into those later.
Warm Up Properly and Try Yoga for Better Flexibility
Even professional skiers and snowboarders can expect to regularly fall, so staying flexible is crucial. Taking time to warm up and focus on flexibility is key to enjoying these sports safely.
Skiing and snowboarding put a lot of pressure on your hips and lower body, so warming up properly before hitting the slopes can make a big difference. Anything that loosens up your hips and moves your pelvis will increase your range of movement. Hip flexors are often tight due to long hours sitting at desks or in front of computers, which isnt a big deal in the office but can be a real problem when it comes to skiing or snowboarding technique.
Stretching after workouts is also crucial for recovery. A good warm-up and cool-down routine is something all advanced riders should develop for themselves, and its something we emphasize during the courses we offer at Alltracks.
Beyond warming up and cooling down, exploring activities like yoga and Pilates can be extremely beneficial. These exercises help build core strength, improve posture, enhance technique, coordination, and correct any muscle imbalancessignificantly reducing the risk of injury.
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It might seem like a lot to begin with, but sticking with it pays off. The improved flexibility you gain will make your time on the slopes much more enjoyable.
Simple Exercises to Improve Core and Muscular Strength
Skiing demands strong core muscles and powerful legs. Keeping these muscles toned with a good exercise routine can help you avoid fatigue. If you start to get tired, your form may deteriorate, and it can become challenging to maintain your strength throughout the day.
There are many ways to boost your posture, balance, and core strength. Squats, lunges, and jumps are all great exercises that can significantly strengthen your abdominals, back, and hips when using a stability ball. Like gymnasts, skiers often have a high strength-to-weight ratio, which helps reduce stress on bones, muscles, and ligaments. In the gym, lift lighter weights with more repetitions, focusing on bodyweight exercises like sit-ups and pull-ups.
While weightlifting can be beneficial for overall fitness, its especially important to target your legs and back. A great way to work the thighs is with a squat machine, and the wall sit mimics the muscle movements of skiingconstantly adjusting your position to stay steady.
Bump skiing is another excellent way to build core strength. Head Coach Guy Hetherington recently shared a video on improving skills in moguls, showing that working on bump skiing can enhance your strength, conditioning, and flexibility.
Ski boots alter your stance, forcing your body into a ready-for-skiing positionback straight, legs slightly bent. If you dont have strong thighs (or butt muscles), youll easily tire out. You can strengthen these muscles by putting your back flat against a wall and sliding down until your legs are bent at the knees, holding this position for about a minute.
A strong butt is essential for any kind of movement, helping you stay steady on uneven ground and propel yourself down the slopes. You can work on this with squats, deadlifts, and lunges. For a real challenge, try the 30-Day Wall Sit Challenge, gradually increasing the time you hold the position each day. This helps build your core muscle strength, ensuring you can handle the final day of the challenge easily.
To develop the balance necessary for skiing, work on your core strength with exercises like sit-ups, Russian twists, and planks.
Learn Efficient Technique to Use Less Energy
To keep your energy up throughout a long day of skiing, its crucial to be efficient with your technique. Throwing yourself around all day and having to pick yourself up after big falls can drain you quickly. Thats why its important to focus on improving your technique as much as possible. Dont just cruise around on your next ski holidayengage mentally with your skiing, and work on refining your skills.
Head Coach Guy Hetherington recently shared a helpful post titled Three Simple Techniques You Can Use on Your Next Holiday to Improve Your Skiingdefinitely worth checking out for some great advice on this topic.
When youre not skiing, anything that mimics the movements of your bodys center of gravity and the shifts in the terrain can help prepare you for the slopes. Practicing these movements will allow you to react more naturally with your skis when you hit the mountain.
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Activities like skating are excellent for this, as they work your quads, glutes, and hamstrings. Other sports like surfing, rollerblading, and skateboarding also involve similar movements to skiing and snowboarding, helping you develop the necessary skills even when youre not on the slopes.
Nutrition: Eat Well to Ski Well
Eating a balanced diet of healthy, nutritious food is really important. Youre going to be skiing in the cold, at high altitudes, and engaging in intense physical activity, so carbohydrates are your best friend. Youll need snacks to keep your energy up, and starting the day with a good breakfast is crucial.
Some people head up to the slopes and end up drinking too much alcohol, which can quickly lead to dehydration. Its super important to carry water with you while skiingdehydration can affect your balance and might result in you ending up in the snow!
For more tips on nutrition for skiing, check out this article on ultimate-ski.com by Kristen Gravani, a sports dietitian from Florida State University Athletics and a former member of the U.S. Ski and Snowboard Association (USSA).
A Bit of Endurance Training Goes a Long Way
Aerobic endurance helps your body distribute oxygen more efficiently to your muscles, which allows you to stay on the slopes longer and keeps your energy up.
To improve your aerobic fitness, you can try activities like running, swimming, and hiking. Just doing these for half an hour, three times a week, or up to an hour, five times a week, can significantly boost your aerobic base.
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Also Read: How to Prevent Injuries While Skiing?
Skiing Is a Series of Short Sprints, So Train Like It
To improve your ability to sprint repeatedly from the top of a chairlift to the bottom in just a few minutes, train like a sprinter would. This means focusing on intensive exercises that trigger lactic acid buildup.
These workouts promote power, speed, and strength, which are crucial for short, high-intensity activities like skiing. A great example of an anaerobic workout is Fartlek training.
You can also replicate the stop-and-go movement used in skiing by sprinting for 20 seconds up a hill or stairs, then slowing down and running at a moderate pace for 40 seconds. Repeat this cycle for 20 minutes, and youll be well-prepared for the slopes.
What Do You Think?
Skiing and snowboarding are both physically demanding activities, and weve just gone over some ways to get ready for your time on the slopes. Whether its doing circuit training or just staying active with a cardio workout, anything that mimics the movement of skiing and keeps you flexible is a great choice.