Getting fit for skiing and staying in top ski shape
Ski fitness is a goal you should achieve and maintain all year round, in other words, always be ready to ski. Here are our 8 great tips on how to be ski fit…
1 Work on your aerobic fitness
Walk, bike, jog, dance, swim, peleton, paddleboard, water ski – just do at least 20 minutes daily of aerobic exercise. This improves heart health, burns calories, creates balance and core strength, and tones muscles all over…
2 Eat great, lose weight
You are what you eat, and despite all the exercise in the world, your food consumption determines 80% of your body composition. So eat close to the source, low sugar, high fruit and veggies, complex carbs, lean proteins, drink plenty of H20, add electrolytes if you need, and don’t eat too much fatty food or processed food. No more sugary sodas and fruit juices, no high fructose corn syrup. Watch out for hidden sugar in spaghetti sauce, OJ, cereals, granola, yogurt, jams, jellies… the list goes on. Eat clean, you will feel better, look leaner, your ski pants will fit, and you’ll perform with more pure energy and recover more quickly!!
3 Strengthen those quads baby
Ski-specific muscles are the quads, glutes, hammis and calves… so focus on strengthening these with squats, lunges, lateral jumps, burpees, and for the advanced – do them on a bosu ball…
4 Mix it Up
Surprising your muscles is a great prep for skiing, just like skiing down the hill you encounter variables, undulations, twists and turns… so vary your routine: try spin class, then barre, boot camp, biking, then ice skating, swimming then jogging, waterskiing and stand up paddleboarding are alternatives … also prevents exercise boredom and the dreaded plateau. We have loved our fall bicycle tours, a bike trip in the Loire Valley France, and Bike Trip along Austria’s Danube River, 400 km of cycling, its physically demanding but so rewarding as you explore beautiful scenery, wine country and fascinating countryside!
Your core is key too- since it strengthens your abs and your back muscles – imperative to fluid motion, and a strong athletic stance on your skis. Your core is your power house – so keep it powerful with crunches, sit ups…
Being limber and lengthening your muscles is key to preventing injury… so don’t neglect this key activity. Read Tom Brady’s Book, TB 12 Method, for reinforcement on pliability… you don’t have to question whether this works for your favorite Quarterback – the GOAT- greatest QB in the history of the game still playing strong at 40plus, and married to a super model, btw.
7 Warm up on Snow
Start slow, with an easier run on yrou first day out. Notch up w]your trial choices gradually. Also, on ski mornings, be sure to do a few stretches to warm up your muscles and prepare for the day’s activities. Don’t just start cold and stiff… engage, enlist your range of motion before you start moving fast down the chilly hill.
8 Hot Tub It…
Seriously, a warm bath after skiing helps soften tight tired muscles. Staying in 102-103F water for 15-20 minutes is considered highly therapeutic for your mental health, flexibility, and cardiovascular circulation. Too many skiers however turn the hot tub into a late-night party spot for hours with cold drinks in their shriveled wet hands – that’s “human soup” and the hot-tub-time-machine can be dehydrating – think moderation! Take a tub, with Epsom salt, if you don’t have access to a Jacuzzi… and stretch those muscles in the warm water – very therapeutic. Drinks lots of water après ski… and then you can go have that apres ski hot toddy or beverage – cheers!
9. Ski for a Lifetime of sports, fun and health
Skiing has amazing long term lifetime health benefits, from bone density to Vvitamin D exposure preventing sunlight deprivation in winter, to cardiovascular and calorie burning benefits, to social stimulation.