So you have your ski holiday planned and now you play the waiting game.
Looking on Instagram and Facebook at all the uploaded snow photos and keeping up to date on Twitter with the recent snowfall, but have you thought about your ski fitness? Ski Fitness
Now, you might mentally feel ready but is your body ready for multiple days of shredding the slopes?
Do you really want to be the person everyone waits for day after day, or do you want to be the Duracell Bunny of the group?
I mean, you have spent all that money, so surely you will want to make the most of each day and not let your fitness hinder your holiday?
I thought so, but don’t worry FREE help is at hand!
Powder White has teamed up with ski fitness Personal Trainer, Paul Rayner from Habit and Health to get you to ski FIT, in a QUICK time, at NO COST but your own TIME and dedication.
Your FREE exercises await you
In this blog, you will find two different types of exercise routines that will enhance your performance and reduce the level of injury out on the mountain;
Phase 1 – designed for fitness beginners, which will gradually work up to the next phase.
Phase 2 – designed for those who have a good fitness level and want to take it the next step!
Both of these exercise routines can be modified to meet your current ability which is why it has proved very popular with Habit and Health.
Do these exercises, and there’s no way you’ll wimp out after the first run this year.
Phase 1 – Beginner
Here you will build up your basic fitness to get anyone ready for the slopes in good time.
The routine is made of 4 simple exercises that can be performed in your living room, gym, park… anywhere with space really.
Routine Program
- 60 seconds step ups (30seconds per leg).
- 60 seconds side lunges.
- 60 seconds squats (hold for 1 second when squatting).
- 60 seconds reverse lunges.
Have a 1-minute break and repeat twice more for a total of 3 rounds.
That is 15 minutes of exercise done!
You should be hot and sweaty after the third set and feel like you have had a good workout each time.
We would recommend doing this exercise 3-4 times a week over a 6 week period.
Stick to this plan and you will not only see the difference on the slope but also in the mirror! Ski Fitness
Finding this Phase too easy? Increase the number of sets to 4 or even 5.
That is still only a maximum of 20 minutes of exercise 3-4 times a week.
You would spend that time flicking through your Facebook wall or watching TV.
If you are ready to really push yourself after this phase.
Check out phase 2 below!
Phase 2 – Advanced
Here you will develop your current fitness to build up your strength and endurance for the slopes.
If you can get this routine done 6+ weeks before your ski holiday… you will be laughing, while you wait for your friends!
The routine again is made of 4 simple exercises that can be performed anywhere!
No cost and short time needed… but give it all your dedication for the best result.
Routine Program
- 60 seconds of step ups.
- 60 seconds of explosive reverse lunges.
- 60 seconds pause squats (hold for 1 second when squatting).
- 60 seconds explosive side lunges combo (this is a killer but works a treat)
Have a 1-minute break and repeat twice more for a total of 3 rounds.
That is 15 minutes of exercise done!
You should be hot and sweaty after the third set and feel like you have had a good workout each time.
We would recommend doing this exercise 3-4 times a week over a 6 week period.
Stick to this plan and you will not only see the difference on the slope but also in the mirror!
Are finding this Phase too easy?
Increase the number of sets to 4 or even 5.
That is still only a maximum of 20 minutes of exercise 3-4 times a week.
The great thing about these exercises is that it is down to you and your own motivation to achieve the results.
If you are struggling, drop the sets or the time to 45 seconds instead of 60, we don’t want any injuries beforehand.
Or if you are finding them too easy, simply increase the sets.
If you are looking to improve your ski technique and biomechanics, click below and have a read of our blog with ski legend Warren Smith.
This blog gives you 3 simple tests to complete to prevent injury and improve your ski movement.
Not feeling motivated?
Get a friend who is going with you involved and set goals for you both to achieve.
If you need some extra help getting in shape, Paul is your man to see, so drop him an email at info@habitandhealth.com
Whether you are reading this blog for inspiration or not; if you have any questions about ski fitness or looking for a resort to go skiing this year, we are always here to talk ski with you!
Now you are on the road to getting ski fit, this will give you a great excuse to indulge in the local cuisine!
We recommend checking out The Ultimate Austrian Ski Food Guide and The Ultimate French Ski Food Guide for FREE recipes and great ski food tips.
If you would like more assistance or accommodation advice, don’t hesitate to get in touch with one of our holiday experts or simply search our website below!