Ski Fit Workout – Last Minute Get Ski Fit in 3 Weeks
SKI FIT WORKOUT
As the mountains are covered in snow and the ski season approaches, it’s time to prepare for hitting the slopes and getting ski fit ready. Whether you’re a seasoned skier or a beginner, getting in shape before your ski trip can significantly impact your performance and enjoyment. The best part? You can get ski-fit without leaving your home! Here are five ski exercises you can easily do at home to boost your cardiovascular fitness.
These will enhance your endurance and stamina, allowing you to ski for longer periods. The exercises also help strengthen your lower body, improving stability and agility. These ski exercises at home are one of the best ways to improve your skiing performance and help reduce the risk of injury.
SKI FIT WORKOUT AT HOME
I suggest doing each move for 1 minute and completing all 5 moves, which will give you a quick 5-minute ski fitness workout. If you have time, you can repeat this routine. I would suggest aiming to do this routine several times a week to help increase your overall fitness, endurance, and strength in preparation for your ski holiday.
EXERCISE 1: DEEP STEP-BACKS Boost Lower Body Strength
Start by stepping one foot back and make sure that the knee of the front leg does not go past your toes. Hold this position, then push back up to standing. Alternate legs and aim to do this for 1 minute.
EXERCISE 2: SKATERS LUNGE Increases Cardiovascular Health
Simply take a deep side step as if you are speed skating and reach your arms across your body. Go from one side to the other. Aim to do this for 1 minute.
EXERCISE 3: CARDIO ABS Increases Core and Arm Endurance
Stand with good posture, knees slightly bent, and feet hip-width distance apart. Keep your upper body straight, your tummy muscles pulled in, and your hips still. Now, simply punch your arms back and forth. To work your abs, reach your punches across your body. Aim to do this for 1 minute.
EXERCISE 4: SIDE SHUFFLES Improves Agility and works stabilization Muscles Core
Perform 3 side shuffle runs, then squat down and try to touch the ground with your fingers. Stand back up and do 3 shuffle runs in the opposite direction. Repeat the deep squat on the other side, aiming to touch the ground with your fingers. Repeat this sequence for 1 minute.
EXERCISE 5: SQUAT TO CALF RAISE Improves Lower Body Endurance and Works Balance
Start by standing with good posture and come into a squat with your arms extended out in front of you. Then come back up to standing, lift both heels off the floor, and keep your arms down by your side. Slowly come back into your squat and repeat the sequence. Aim to do this for 1 minute.
TIPS TO GET SKI FIT
In addition to these exercises, it’s a good idea to incorporate walking into your pre-ski training. Walking is a low-impact aerobic exercise that improves cardiovascular endurance. When you’re skiing, you’ll be in constant motion, and having good cardiovascular fitness ensures that your heart and lungs can effectively provide oxygen to your muscles.
Here’s how walking contributes to improving your strength, endurance, and balance for skiing:
1. Improves Cardiovascular Endurance: Skiing, especially at higher altitudes, requires good cardiovascular stamina. Regular walking strengthens your heart and lungs, helping your body better manage the physical demands of skiing. For added intensity, walking uphill or on varied terrain can simulate skiing conditions.
2. Strengthens Key Muscle Groups: Walking primarily engages the muscles in your legs, including the quadriceps, hamstrings, calves, and glutes, all of which are critical for skiing. If you walk on hilly terrain or stairs, these muscles work harder, building strength and endurance for the slopes.
3. Enhances Balance and Coordination: Skiing requires great balance and coordination. Walking, especially on uneven terrain like trails or sidewalks, challenges your stabilizing muscles, particularly around your ankles and knees, which are essential for maintaining control while skiing.
4. Core Engagement: When walking with good posture, your core muscles are naturally engaged to support your body. A strong core is essential for balancing and controlling your movements while skiing, helping you navigate turns and maintain stability.
5. Supports Joint Flexibility and Mobility: Walking promotes natural joint mobility, particularly in your hips, knees, and ankles. Flexible, mobile joints reduce the risk of injury and help you handle the dynamic movements involved in skiing, like turns and jumps.
6. Low-Impact Endurance Training: Walking is a low-impact activity, meaning it’s gentle on the joints while still providing an effective workout. For ski fitness, it’s important to maintain strength without overloading the knees or ankles, and walking can help build this endurance safely.
7. Weight-Bearing Exercise for Bone Health: Skiing involves a lot of pressure on your lower body, and walking, as a weight-bearing exercise, helps strengthen bones and joints. Strong bones and joints help protect you from injuries on the slopes.
8. Mind-Muscle Connection and Rhythm: Walking encourages coordination and rhythm, which translate well to skiing where fluid, rhythmic movements are key. Consistent walking trains your muscles to work efficiently, improving the agility needed for smooth skiing manoeuvres.
9. Can Be Combined with Other Exercises: You can easily integrate other ski-prep exercises like lunges, walking uphill, or carrying a weighted backpack during your walks to simulate the intensity of skiing and further strengthen your legs and core.
10. Walking regularly helps build a strong fitness foundation, making it easier to transition to skiing. Adding variety to your walking routine, like hills or intervals, enhances your overall conditioning for a skiing adventure.
Aim to walk 4-5 times a week and complete your home ski exercises 3-4 times a week. You can also follow my free 7-minute ski fit workout on my YouTube channel by clicking here.
These ski exercises can be done at home without any equipment, allowing you to have a great ski trip where you can easily handle the slopes. In just 3 weeks, you can get in shape for skiing and improve your overall health at the same time.”