5 Strength Training Tips for Skiers
It makes sense that the fitter and stronger you are, the more fun you can have on the slopes. You will have more endurance and stamina and you will be less likely to get injured. So best to be prepared! Here are five strength training tips for skiers.
1. Leg Strength
There is no doubt that on the slopes your legs are going to get the brunt of the workout. If you want to be prepared, you will need to make your leg muscles fit and strong. Leg and knee bends like squats and lunges are a fantastic way to help you build up your leg strength for skiing. Spend some time at the gym to concentrate on giving your legs a workout... it's called LEG-DAY! You will be please you did once the ski season starts again as this is the first thing to crumble if not prepared.
You will need the endurance to be able to spend hours skiing and it can take some time to build this up. Don’t wait for the snow to start; if you want the endurance to hit the slopes for the day after several months, then you will need to build this up over the summer too. Cardiovascular exercises are a fantastic way to achieve this and depending on what exercises you choose they can help you to build up strength in your legs too. The best exercises include running, swimming and cycling. This will keep your legs in shape as well as increase your heart rate and improve your endurance and overall fitness.
Your core muscles are used a lot during skiing. They can cause backache and pain if they are not strengthened before you hit the slopes, and this could put you out for the rest of the season. Skiing involves a lot of twisting and turning, and your core muscles can be overworked easily. To prevent problems, cross-training with exercises such as yoga and Pilates will help to keep your core strengthened for those fabulous days on the slopes. There are loads of apps these days and YouTube videos that are created for this purpose. Ever heard of Joe Wicks the bodycoach?
Stretching will strengthen and elongate your muscles making them feel warm and supple. This means that you will be less likely to get injured on the slopes. They will improve your mobility and can be used as a great way to warm up directly before you start exercising or skiing. Warming up and cooling down are often overlooked, especially when it comes to an exercise as exhilarating as skiing. However, it is these things that will give you the strength to enjoy a day on the slopes and help you to recover so that you can get up the next morning and do it all again without any aches and pains.
If you want to increase your strength, stamina, and endurance you should not forget about nutrition. This is what puts the fuel in your body to help you ski. Fill yourself with the right food and you will have the strength to carry on skiing for as long as you want to. Put the wrong things into your body and you will splutter and stall like a car with an empty fuel tank.
To get the most out of your food you should aim to eat a balanced meal that contains at least five portions of fruit and vegetables per day. If you feel you are deficient in vitamins and minerals, you can take supplements to improve your nutrition. Some supplements such as turkesterone could help you recover faster meaning that you are less likely to suffer from muscle fatigue after exercise.
Follow these five strength training tips to help you to make the most out of your time on the slopes without suffering from muscle injuries.