In shape for the snow 1260x542
31 Mar 2010

In shape for the snow

2 mins to read
Going skiing or snowboarding this winter? Online personal trainer Andrew Cate shows you how to best prepare for alpine action.


Would you like to ski better, recover quicker, and get more fun from your lift pass? Skiing and boarding places intense physical demands on your body, so it's important to get into shape.

Ideally, do some pre-ski training for 6-8 weeks beforehand, although any training will help. The three types of training that will have you fit to hit the slopes include cardiovascular training, resistance training and stretching.  

Cardiovascular training

A good aerobic base will give you more energy for repeated runs throughout the day and help you adjust to the higher altitude. It will also increase your tolerance to the lactic acid that can build up in your legs from repeatedly turning and crouching.

  • Training plan – Choose activities that work your legs and elevate your heart for half an hour, three to four times a week, such as brisk walking, jogging, inline skating or gym classes. Exercise machines such as the stepper and stationary bike are also ideal. Include some interval training to help your body deal with the short, intense bursts of energy used on the slopes.

Resistance training

Getting stronger by lifting weights can add power and control to your legs, and help prevent injury by stabilising the hip and knee joints. A strong abdominal core will also improve your balance on an uneven surface like snow.

  • Training plan – Focus on building the strength in your thighs, calves, arms, back and core. Train at least two days a week, and include at least one rest day in between training sessions.

Stretching

Improving your flexibility can increase the range of motion of your muscles and joints to allow for any sudden changes of direction, and help to prevent knee injuries.

  • Training plan – Stretch the muscles of your upper and lower body after every cardiovascular and resistance training workout. It's also beneficial to stretch after a long day on the slopes to prevent muscle soreness. Take each stretch to a point of strain, not pain, and hold for 15-30 seconds. Ease into each stretch, and avoiding jerky or bouncing movements. Include Pilates or yoga in your exercise routine to further develop your flexibility. 

Smart about sight

The risk of sun damage to your eyes is high on the slopes because ultraviolet (UV) rays reflect off the snow. The thinner atmosphere is also less effective at filtering UV rays. Over-exposure to UV radiation can damage your cornea, resulting in bloodshot, teary and gritty eyes for up to two days. Extreme cases can even results in temporary vision loss, or snow blindness. Follow these tips to protect your eyes and maximise your enjoyment on your next trip to the snow.

  • Use protective eyewear at all times in the snow.
  • Wear wrap around, close fitting, large-lens sunglasses or goggles.
  • Choose eyewear that meets the Australian standard (AS1067).
  • If you need prescription lenses, get your sunglasses or goggles fitted.


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