Are you planning a mountain vacation this winter ? Organize an appropriate ski training immediately : you can get on the snow in good physical shape and avoid accidents .
Leaving for the mountains and deciding to practice cross-country skiing , downhill skiing or, even more, snowboarding requires good physical preparation, so that skiing remains a healthy pleasure for the body and morale.
Unfortunately, many accidents occur every year that can ruin the holiday . And the majority takes place on the first day. To avoid them, there are safety rules that must be respected on the slopes, such as the obligation to wear a helmet for children up to 14 years . But the helmet is also recommended for adults to avoid the risk of head injury in the event of a fall . There is also a code of conduct to follow to avoid clashes on the ski slopes.
In addition to following the rules to the letter when you are already on the track, to enjoy your holiday it is equally important to get to the mountains with good physical preparation. The most frequent accidents, in fact, are sprains (36%), bruises (26%) and fractures (12%), often caused by insufficiently trained physique.
Ski training before leaving: why it matters
A good physical condition is the best weapon to avoid accidents . Playing sports before a holiday in the mountains strengthens the cardiovascular system and improves endurance and allows you to train those basic skiing muscles , i.e. the front and rear muscles of the thigh .
Remember : muscle is the only element that protects ligaments, so try to strengthen it!
If you don’t practice sports during the year and want to jump on the ski slopes, the risk of hurting yourself is greater because the muscle is undertone, so it does not have the ability to protect the ligaments. For this reason, especially if you have been standing still for a long time, it is essential that you immediately start moving again.
Ski training: which muscles to strengthen?
The main muscles to be strengthened are the anterior and posterior muscles of the thigh , the quadriceps femoris and the posterior muscles , which also protect the knee and allow it to flex.
Sports to practice to strengthen these muscles:
Yes to running, cycling, swimming, tennis, roller skating or ice skating, but also to the gym with targeted training. If you want to train at home, try the leg circuit of our fitness expert Giovanna Lecis!
Ski training: the importance of stretching
In addition to a toned muscle, elasticity is very important . Staying stiff on skis can increase your risk of getting hurt. The solution? Practice stretching every morning to prepare the body for exertion. Making stretching , as well as lengthen the muscles, it also helps you to be more elegant on the slopes.
Ski training: strengthening the cardio-vascular system
Do you dream of being on the track all day? A cardiac preparation is critical to have fun and prepare the body to more stress when you stay in the mountains. In fact, keep in mind that your body will already undergo the stress linked to exceptional climatic and geographical conditions (altitude, cold).
To train your heart , we recommend 30 minutes of moderate-intensity physical activity at least 5 days a week.
The sport can be to do the program walk of melarossa or travel, if you are already trained. Even swimming is highly recommended because it improves stamina and also does work the muscles of the legs and arms. Excellent for practicing cardio fitness in the gym.
The circuit to be performed daily at your home
In addition to the stretching and the chosen sport activity, here is a fitness circuit to be practiced daily to prepare your body.
This circuit is a good ski workout and also an easy way to keep fit.
The circuit is made up of 5 exercises .
The first week, run the circuit 3 times with a 1 minute recovery between sets. The second week 4 times the circuit and the third 5 times. On the fourth week, you can try wearing leg weights to enhance toning work.
Remember that a month is not enough to reach an adequate physical shape, the ideal would be to do it all year round!
1 – Cardio exercise: running in place
Run on the spot alternating your arm with the opposite leg. The push should be performed only with the forefoot and the execution of the exercise must be neither too fast nor too slow. The second week you can increase the intensity by running with your knees up.
Execution : 5 minutes.
2 – Plank to tone cores and buttocks
On your knees with your elbows on the ground, bring your straight legs back resting your feet on your big toes and lift your pelvis, being careful to keep your back straight and parallel to the floor, your belly in and your buttocks contracted.
Very important : you never let your belly out! The cervicals must be in a neutral position, i.e. in the extension of the body.
Execution : hold the position for 20 seconds.
3 – Cardio exercise: jumping jack
It is a simple exercise: start standing, legs and arms together. Jump by opening your legs and raising your arms. Return to the starting position.
Be careful to contract your abs so as not to hurt your back.
Execution : 1 minute.
4 – Mountain climber for quadriceps, hamstrings, glutes, pectorals and shoulders
Put yourself in the push-up position ( push-ups ) with your hands shoulder-width apart, rest your palms and toes on the ground.
Bend your right leg and bring your right knee to your chest by stretching your left leg back. Then, stretch your right leg backwards by bending your left leg and bringing your left knee to your chest.
Each time you have to make a small jump to reverse the position.
Repetitions : 10.
5 – Squats to tone your glutes and quadriceps
Start in feet, legs spread at shoulder width, toes rotated slightly outwards and body weight perfectly in the center.
Bend your knees as if you were about to sit on a chair, bring your buttocks back feeling the weight of your body on your heels.
Keep your upper body straight, your abdomen active and your arms forward to facilitate balance during the descent phase.
Repetitions : 10
6 – Dips on chair to tone arms and pectorals
Start standing with your back to the chair, rest your palms on the edge, flex your knees at a right angle and, resting your heels well on the ground.
Lower your shoulders supporting your body weight, bend your arms bringing your glutes down and return to the starting position.
Repetitions : 10.