Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
Winter is getting closer. This season attracts many people not only for the festive cinnamon beverages and Christmas markets decorated with fairy lights, but because it’s a perfect time to engage in sports activities. Skiing is on the essential winter sports list as it’s not only a fun activity but a full-body exercise that emphasizes balance, endurance, and core strength.
As people generally can only ski for a few months of the year, it may be challenging when you hit the slopes for the first time. After the hot summer days when your body enjoys swimming or running, your next perfect step is to prepare yourself for the ski season during autumn.
No matter how long you’ve practiced skiing, you should prepare your body before you put on your skis again. By doing this, you will increase the likelihood of enjoying an engaging activity safely while also reducing the risk of injury.
In this article, we’re offering you the six best exercises for skiing. Prepare yourself for the winter fitness challenge!
The best exercises for skiing at home or at the gym need to increase strength in the muscles you use for skiing and the surrounding stabilizing muscles that help prevent imbalances and injuries.
Whether it’s a four-week ski fitness program or a 12-week ski training program, your job is to exercise your body using strength training and cardio training. Both of these options do not necessarily require you to purchase a gym membership.
Training at home is possible. If you feel pain during a workout, you should modify it or stop the exercise.
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There is not one but plenty of efficient exercises to get fit for skiing. You should pay attention to these six ski exercises at home for your future Winter Fitness Challenge.
Wait for it, because starting promptly with these exercises is not beneficial. It’s essential for you to do a 10-minute warm-up activity before training. Warm-ups are crucial as they:
You can warm up effectively with dynamic movements such as cardio like walking or running, followed by dynamic stretching focusing on the specific joint and muscle groups you will be working. Now let’s get into the workout.
This exercise engages your glutes, quads, abdominals, and hamstrings and can help improve your core rotational strength.
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This exercise gets you into your ski stance and will fire up your quads, glutes, and hamstrings.
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A funny name, but the effect is serious. Burpees target your arms, chest, and shoulders. They will also engage your abs and tax your leg muscles, hips, and gluteus maximus.
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Read more: 10 Winter Exercise Ideas With Pros and Cons
Your legs will thank you for performing this exercise as this single-leg training will make your legs stronger while also enhancing your balance, which is essential for skiing.
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A side plank is excellent for your future skiing routine as it makes your core stronger as well as helps your upper body handle ski poles.
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The lateral ski jump should be a part of your ski workout plan as it works the glutes, quads, and hamstrings. This activity will prepare your body for some extreme skiing movements.
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These exercises for skiing beginners and advanced skiers can be performed at home or at the gym. You can easily incorporate them into your 30-day ski workout performing each exercise two or three times a week, depending on your strength and endurance. Remember to warm up before you start and perform a cool-down activity at the end of each workout.
Working out under the supervision of a professional trainer is better as they can watch and advise you on your technique.
The correct technique can maximize the effectiveness of your workout and help you achieve the desired results faster. Using the correct technique is also good for avoiding injuries.
Getting better at skiing comes with consistency, effective exercises, and proper technique. Here are four short steps to train to get better at skiing:
If you want to build strength for skiing, you should consider performing the six top exercises this article mentions. A ski workout at the gym or at home can become more effective when you add weights to your training routine.
Check out the three best strength training exercises for skiing:
Deadlifts will help you build a stronger lower body. They also work your core and back muscles. You can perform them with a bar or two dumbbells, whichever option works for you.
This is one of the best muscle-building exercises. Throughout the movement, you should keep your spine slightly arched and neutral and don’t lock your knees.
This exercise is designed to boost the strength in your upper legs and glutes. You can perform it without any additional weight, although adding load to this workout can increase the intensity, which makes it beneficial for strength training.
There are more Winter Exercise Ideas that you can easily implement into your training regime. It is important to remember to perform everything in good form and shape. Your mind-muscle connection is also important.
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There are three good ways to get yourself ski fit in two weeks: constant training, good rest, and a healthy diet.
Make your training a consistent habit. Commit to daily physical activities that engage your entire body. These could be the key exercises that are mentioned in this article, combined with cardio workouts. In addition, if you can afford a gym membership, you should consider using an elliptical interval machine. This provides a weight-bearing exercise and engages the entire body.
If you exercise on an elliptical trainer, most of the resistance is placed on your lower body and you only go through the motions with the upper handlebars (3). The elliptical machine is also great for beginners as it’s low-impact compared to typical running. It also mimics the same upper and lower body movements that are used in Nordic skiing.
A rest day involves taking a break from your workout routine. Rest days are essential as they give your body a chance to repair and recover, lowering the risk of injury(6).
This doesn’t mean that you should sit on your couch and watch movies the whole day. Engaging your body with the help of gentle movements, such as bicycling, walking, or yoga movements can help with recovery.
Getting fit in two weeks involves eating nutritious food. I’m not going to walk you through the detailed list of healthy foods, but I will highlight that choosing meals that are rich in carbohydrates, protein, healthy fats, and other vitamins and minerals is the top step for your getting-in-shape routine.
You should opt for:
Ensure that you drink enough water and reduce the amount of alcohol, sugary fizzy beverages, and processed food you consume.
Read more: The Top 6 Winter Green Salad Recipes
Skiing and snowboarding give your body a whole bunch of benefits.
Firstly, a study has shown that being physical active throgh forms such as skiing may be at lower risk of anxiety disorders (5). Being physically active is often associated with other healthy lifestyle habits, which can play a powerful preventative role in these disorders.
Skiing is a form of cardiovascular exercise that can support heart health and help reduce the risk of several diseases. (5).
And now the top benefit for people who are aiming to lose weight: one hour of downhill skiing can burn approximately 432 calories for a person who weighs 155 pounds (2). Calories Burned: Skiing is a fun means of shedding some extra pounds.
You’ll see the effects of skiing and snowboarding on your lower-body strength and muscle mass after just a day on the slopes as your calves, quads, and glutes will all be burning.
The ski season is getting closer. Whether you’re hitting the slopes for the first time or you’re an avid skier, it’s always a good idea to tone up your body beforehand.
In this article, you’ve learned about the six best exercises for skiing to prepare yourself for the winter fitness challenge. In addition to these effective activities, you are now also aware of the special strength-training exercises that can help you.
Skiing has many benefits that help you burn some extra calories, reduce the risk of anxiety disorders, and generally shape you up. It’s also an exciting activity that makes cold winter days much better.
It’s important not to forget that skiing is an extreme sport that requires correct form and technique. You can hone your skiing skills with a professional trainer. You should never ignore pain during movements and talk to your healthcare provider in case of injury or permanent pain.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!