Being able to tackle the ski slope or go snowboarding requires a mix of aerobic and isometric exercise preparedness, which our daily fitness routines usually do not provide us with. Going down a ski slope at around 15 miles per hour on a slippery surface, navigating people, trees, etc., requires our brains to connect with many muscles at once so our bodies can move quickly and correctly. If the neuromuscular connections are not prepared before hitting the ski slope through exercise, then the body has to work harder, becoming fatigues quicker and puts us at a greater risk for injury on the ski slope.
These fitness exercises will help you prepare for the ski slope so you will have a more enjoyable experience while skiing or snowboarding.
Always start with by warming up your muscles. Start out with a lateral hop exercise by slowly jumping from side to side, letting the outside foot hit first followed by the inside foot. Pick up speed as you develop a rhythm for this exercise, doing 3 sets of 15. You’ll be working your calves, quads in this fitness exercise.
If you have a fit ball (exercise ball), use it to do push ups. Lie with your stomach on the fit ball, then walk with your hands until only your knees and shins are touching the fit ball, then do a push up. Walk back to the starting position and repeat for 3 sets of 15. This will build your core stability and endurance, working you abs, lower back, hips flexors, chest and triceps. If you don’t have a fit ball, do regular push ups.
Prepare for the ski slopes with dumbbells. Use a dumbbell that you can comfortably hold over your head for 15 seconds. Hold the dumbbell in one hand, fully extend that hand over your head and step up onto a step with the opposite foot, keeping the arm straight that is holding the dumbbell. Do 3 sets of 15 with each arm/foot. You will be exercising your quads, hamstrings, calves, hips and core.
The forward lunge will help prepare you for the ski slopes. Just the basic forward will work your quads, hamstrings and glutes. 3 sets of 15 will goal for this exercise.
Traditional side leg lifts will improve overall core strength, endurance and hip strength. Lie on your side, arm outstretched supporting your head, raise leg into the air and hold for 5 seconds. Do 3 sets of 15 with each leg.
Use a towel or fitness band for torso rotations to strengthen your abs and lower back and improve flexibility.
These fitness exercises will help get you ready for the ski slope and reduce your risk of injury.