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How to Get in Shape for Skiing: 4 Expert Tips

by | Sep 29, 2021 | Vail

Did your annual ski holiday get derailed last year due to the pandemic? If so, you’re undoubtedly eager to hit the slopes this winter and make up for lost time!

The flakes will start flying in just a few short weeks, laying the groundwork for another epic ski season. The question is: Are you ready for back-to-back days of skiing or snowboarding?

Even if you already have a solid workout routine at home, there are certain things you can do to prepare your body for the slopes. Keep reading to learn how to get in shape for skiing and have an amazing winter vacation.

1. Strengthen Your Legs

Skiing is an incredible workout for your legs — even when you’re already in good shape. To take your leg strength to the next level, try this four-part “leg blaster” workout:

  • Standard squats
  • Alternating lunges
  • Jump lunges
  • Jump squats

Do 10-20 reps of each exercise, then rest for 30 seconds. Repeat the series five times during each workout session and you’ll have legs of steel by opening day!

2. Focus on Your Core

Your legs aren’t the only things that take a beating on the mountain. Skiing is also super-intensive on your abdominals, obliques, and lower back.

To get a rock-solid core, try some Russian twists. Sit on the ground and lean back slightly, lifting your knees to a 90-degree angle. Hold a weight plate or dumbbell and twist as far as you can to one side, engaging your core and keeping your feet off the floor. Touch the weight to the floor, then twist to the other side and repeat.

Do two or three rounds of 10-20 reps to build the core strength you’ll need for those bumps, turns, and moguls.

3. Add in Plenty of Cardio

Your muscles aren’t the only body parts you need to strengthen. You also need to boost your lung capacity and prepare your heart for intense exercise at high elevations.

Ideally, you want to do at least 30 minutes of cardio workouts three times a week. The secret is to pick the exercise you enjoy most (and are most likely to stick with). The best cardio workouts to help you prepare for skiing include running, cycling, a stairclimber, or an elliptical.

4. Make Time for Self-Care

You’re working hard to get in shape for skiing — now it’s time to nurture your body and mind as well. Make sure to focus on the basics of self-care, which include eating nutritious foods, limiting caffeine and alcohol, and getting at least eight hours of sleep per night.

It’s also important to make time for the things that help you to relax and unwind. A therapeutic massage can do wonders for your sore muscles and your psyche. You might also try yoga, meditation, journaling, drawing, or simply relaxing in a warm bubble bath.

How to Get in Shape for Skiing: Now You Know

The autumn months are the perfect time to tweak your normal workouts and prepare your body for your favorite snow sports. Add the exercises and stretches listed above to your fitness regimen and you’re sure to notice results!

What about the self-care aspect? That’s where we come in. At Apres Massage in West Vail, Colorado, our team of skilled therapists is here to help you feel your best before, during, and after ski season.

Click here to view our spa menu and see which massage is perfect for your needs. Or, if you’re ready to book, give us a call at 970-445-2114.