Getting in Shape for Ski Season

Staying in shape shouldn't be a seasonal thing. Ideally you will be physically active year-round. Skiing uses different muscle groups than other sports, though, so it's always a good idea to prepare those muscles for the slopes. Preparing for the ski season will let you enjoy the ski season. Don't believe me? Just think of those years when you did NO preparation training – the first few times out your whole body was probably aching.

There are three areas that need to be developed before strapping on the skis – flexibility, strength and aerobic ability. Flexibility can help you restore your balance and recover from near falls while minimizing the risk of injury. Strength will bring your skiing ability to a new level. And good lung capacity will allow you to keep on going run after run.

All three of these will naturally develop as you prepare for the ski season. Almost any exercise routine is suitable – jogging, bicycling, or in-line skating will get your heart pounding and increase your lung capacity. Stretching should be done before any workout – including skiing.

Besides being generally fit, you can work on specific muscle groups that are important in skiing. The legs take the brunt of skiing – the quadriceps, hamstring, and gluteal muscles should be strong. In addition, the oblique muscles of the abdomen receive a good workout.

To develop these muscles you can use workout machines that are available in most gyms. They allow you to work on each muscle group individually and build up their strength gradually. Some gyms may have special ski workout programs that offer advice and tips about how to effectively use these machines.

You can also use dumbbells to build up the strength of your arms and upper body. Be sure to use them properly and give yourself the necessary resting time between sets of exercises.

There are several exercises specifically designed for increasing flexibility. The hip area is the most important for skiing as this is where you adjust your upper body to maintain balance. To increase the flexibility of both your hips and legs you can do gentle callisthenics to stretch and strengthen the muscles groups in these areas.

All of these exercises are great for general physical condition and will help you get ready for skiing. There are also other more specialized movements you can do to improve your skiing ability.

For example, squat positions are important in skiing – especially for high-speed runs. To increase your squatting strength get into a squat position and walk sideways while placing most of your weight on the inside of your legs. This approximates the muscles movements made while skiing and builds up strength for the real thing.

Another exercise that will help your ski position is to place your weight on one leg with the other slightly bent. Hold this position for about 10 seconds and then bend your supporting leg a bit more. Again hold this position for a short period and drop even further. Repeat with the other leg. This is a great way to develop your sense of balance.

Remember - don't just think about getting into shape as ski season approaches. Exercise should be a regular part of your routine year-round. There are lots of benefits to staying in shape. You'll be ready to hit the slopes, you will minimize injuries, and you will feel great.

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