Only a few weeks remain until the skiing season kicks off. Most of us will probably be checking up our equipment and marking the holidays on the calendar in order to organise a getaway. But surely we’re ignoring our physical condition. It is widely known that we should get to the snow in good shape to avoid injuries as well as stiffness.
Those of you who have continued practising and doing sports like running or cycling, will experience an easier tune-up. Getting prepared rather than not makes a big difference. It will imply wether feeling exhausted at the end of the day or ending it craving for more.
Quadriceps training and CORE.
Skiing is a sport which requires full potential. Legs, and specially quadriceps, take up an important part of the training. These muscles undergo constant flexions and are essentially the ones that cushion drops, jumps, turns and so on.
On the other hand, balance is crucial,that’s why an intensive CORE trainig is recommended. To do so we must work out abs and the lower back, which are responsible for keeping our balance and help us to be coordinated.
What kind of training is advisable?
The most advisable exercise is the one that allow us to get an overall toning. For that, we can combine cardio with exercises such as spinning, running or a body pump class -for instance and more localised trainings that work the muscles involved in skiing: quadriceps, abductors and adductors, hamstrings, gluteus, abs and lower back.
Other suggestions that should be taken into account to avoid injuries and stiffness:
1. Warming up before skiing. As in any other sport, we need to warm up our muscles prior to practising. This way, we get warm and avoid injuries.
2. Finishing stretch-out. Likewise, after doing any sport, we must stretch out. In this case, we’ll focus on stretching our legs, back, abs, gluteus, calves and arms properly. By doing so, we’ll avoid stiffness discomfort.
3. Stop and rest. Before we embrace the slopes, we should take it easy and be aware of the fact that a skiing day may go on for 7 hours.. Well, it is advisable to stop and recharge from time to time. Our body will benefit and avoid injuries that usually come up at the end of the day, when we feel most tired and control our bodies least.
4. Other suggestions:
– to have a good ski equipment
– to hydrate all day.
– To eat light. e.g. energy bars or nuts.
– To have a wholesome breakfast.
And what about you? Have you got any other tricks to avoid getting injuredand not being stiffed?
Related link: What’s CORE?