Get Ski Fit, build your cardio fitness

Ok so you have booked your ski holiday, then 2 weeks before you go you do a few squats and then you’re ready to hit the slopes right? Wrong. You need to think about starting a fitness program at least 6 weeks before you plan to ski, allowing your body to get ready and adapt, that’s 6 weeks minimum. So if you are thinking of spending a magical white Christmas with the family in the mountains, now is the time to start.

First you will have to assess where you are on the grand scale of fitness, and here you have to be honest. If you live a very sedentary lifestyle then you may need longer than 6 weeks and on contrast an active person may just need to tweak their current program. I know what you are thinking, this all sounds a little full on for a holiday, but the better your ski fitness the more you will get out of your holiday. If you only ski once or twice a year then your skiing/riding will massively be improved and you will get much more from the mountain (600km of piste) by ensuring you are physically ready.

Build your engine

The first thing you need to ensure is you build your aerobic endurance, this will give you the stamina to keep skiing/riding all day every day for the week. It involves getting your heart rate up and keeping it up for at least for 20mins, plus including a warm up and cool down then you are looking at a minimum 30min session. Aerobic exercise is steady state effort that shouldn’t seem to hard. We use a scale of 0-10 to gauge effort levels, 0 being nothing and 10 being all out effort. When exercising aerobic endurance sessions we are looking to be working around a 7 on this exertion scale.

What to do is up to you and anything from the list below is going to benefit you skiing/boarding. You will need to aim to do 3 sessions a week to improve your fitness and to build you up ready for harder interval training sessions ahead.
• Power walking
• Running
• Biking
• Cross trainer
• Stepper
• Ski trainer

For those that have a good cardio base then standby for my interval sessions and plyometrics as well as building up the ultimate core.

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