Beginners fitness

To get ready for skiing, our beginners exercise and fitness plan will help you, as a complete novice, prepare yourself for the rigor of the slopes.

Not only is our beginners exercise and fitness plans designed to help you get fit - they are hopefully going to help prevent injuries by making sure you do not suffer from muscle fatigue whilst out on the slopes. Skiing and snowboarding can be very demanding and tiring whatever level you're at!

The following skiing exercise program is designed to help strengthen the key muscles that are used in skiing and snowboarding. This includes the fonrt and back of your legs, your abs and core strength, your back and even your arms. Throughout the workout program you will be focussing on balance, core strength and stability.

As a beginner please make sure you follow the following routine :

Workout routine :

• Always always warm-up using a cardio exercise (like rowing or biking)
   
• If you ever feel pain or a muscle hurting - stop before you injure yourself!
   
• Between exercises, keep your rest short e.g. c.60 seconds
   
• Choose a weight that you can complete the first set comfortably and then start finding difficult about rep 4 or 5 on the second set (this will be different for each exercise)
   
• End your workout with stretching and a warm down. This is hugely important to prevent injury and stiffness
   
• You should aim to be doing about 30 minutes 3 times a week

Guidelines :

For our beginners exercise and fitness plan we are assuming that you either do little or no exercise, and coupled with that have never been skiing or just done a single week.

We recommend that you start exercising at least 12 weeks before you go skiing or snowboarding and you perform two sets of 8 to 10 repetitions (reps) with a rest of around 60 seconds between each set. You will also need a 2 to 3 minute rest at the end of each exercise before the next exercise. Finally a 5 minute warm down and stretch.

Throughout the workout, concentrate on breathing correctly - do not hold your breath during an exercise. Breathe in and expand your chest to prepare to do the exercise, then as you perform the exercise breathe our whilst simultaneously drawing your belly button inwards towards your spine. Ready?

WARM-UP

Minimum of 5 minutes cardio (bike, rower, walking on the spot)

Stretch all muscles carefully, use a simple squat, rotate your arms slowly etc.

EXERCISES (in any order)

Ensure you do two sets of each exercise

Squats

Great for thighs, hamstrings and calf muscles - 3 key muscle groups!

(Click here for a description of how to perform » )

The Plank

Lower back as well as your abs/trunk ~ core strength

(Click here for a description of how to perform » )

Lat pulldowns

Great for upper back and arm strength

(Click here for a description of how to perform » )

Tricep pushdowns

Works the back of your arms - great for snowboarders to get you up off the snow!

(Click here for a description of how to perform » )

Bench press

Works your chest muscles and triceps

(Click here for a description of how to perform » )

Shoulder press :

A great workout for your shoulders

(Click here for a description of how to perform » )

Squat Jumps - Plyometrics

This one provides great strength and stamina for your leg muscles and core

(Click here for a description of how to perform » )

Note :

If you start finding this easy after about 6 weeks then you are progressing well. Increase the sets to three and use a slightly heavier weight. Alternatively take a look at the intermediate exercise plan.