02 Jul Are you SnowFit?
There is no activity quite like skiing or snowboarding, and snow sports are highly demanding on the body – the conditions are cold and your body and mind are working hard for many hours. This kind of stress on your body may be something that it is not accustomed to. Going from sitting inside at a desk to spending the day on the slopes poses a big adjustment to the body, and for many of us, that one-week holiday at the snow just sneaks up on us. This leaves us feeling tired, sore, and unable to ski or snowboard as much as we hoped to. However, being prepared can certainly help bridge that gap and help you get the most enjoyment from your time out there.
Skiing and snowboarding are sports that are quite unique in that they require strength and flexibility in legs, as well as a strong stable core and the ability to be dynamic in your movements. On top of this you also need good cardiovascular fitness and endurance to keep going from lift open to lift close.
So, what can you do to prepare? It is best to start getting your body ready for your snow trip as soon as you can and whether you want to get into the gym, group exercise, or prepare at home, there are many ways to do this. Let this be your guide to getting strong and ready to enjoy a long, healthy ski season!
How To Prepare Your Body
Strength & Power
Skiing and snowboarding require strong quads, glutes and core. Having a strong core and legs helps to not only make it feel easier but helps prevent injury. Here are a few examples of exercises to get you started. Using a swiss ball and resistance band can help you get the most out of these exercises.
Quads – start with ball squats against a wall.
Glutes – crab walks are a great glute exercise and you can get right down in that ski and snowboard position to really feel the burn.
Core – Planks on the ball work well to strengthen your core with the added benefit of strengthening your shoulders.
There are many exercises you can do and working towards single leg progressions will help you even more with strengthening your legs. Once you have a good base level of strength, you can start to include more dynamic exercises such as bench jumps.
Flexibility & Mobility
Good skiing form requires flexible calves, flexible hips, and a flexible spine.
Hips – try holding a deep squat.
Calves – try the knee to wall stretch.
Spine – try a rotation stretch.
Balance
Balance is incredibly important to be able to remain stable on your feet while reacting to the changing terrain on the snow.
Performing squats on a bosu is a great place to start – you can stat with double leg squats and progress to single leg.
With these exercises in particular, watch for quality and form – quality over quantity!
Endurance
Base level physical fitness helps you to make it through a day of snow sports, getting the most out of your trip. Whether you prefer cycling, running, hiking, cross-raining, rowing, swimming, climbing stairs – it all helps.
So, choose your favourite cardio exercise and get started!
Gearing Up For The Season
Having the right snow gear and ensuring it is ready to go can make or break your trip. From head to toe there are important things to remember.
1. Helmet
You MUST protect your head – you only have one. Ensure you bring a helmet that fits properly. It doesn’t matter if you buy or hire one for your trip, just as long as it fits properly and is in good condition. If you are hiring a helmet, staff will be able to fit it properly to your head. If you own a helmet, remember to check it for damage and ensure it is replaced in accordance with its care instructions.
Helmets prevent up to 60% of head injuries and a properly fitted helmet could save you.
2. Goggles
Goggles will not only protect your eyes from wind, sun, snow and rain, but they also make it easier to see in either very sunny conditions or low visibility – preventing falls and collisions on the slopes.
3. Face & Neck Protection
Along with goggles to protect your eyes, remember to bring warm and protective clothing for your face and neck. Neck warmers, scarves, balaclavas, and face masks are all good things to bring along no matter what conditions are expected – they keep you warm and help prevent wind and sun burn. Sunscreen is also a must! Even though it may be freezing cold, the sun’s rays bounce back off the white snow and can cause serious burns to exposed skin. Lip balm with SPF can also protect your lips by preventing dryness, cracking and burns caused by the elements.
4. Clothing
Warm and protective clothes are another must. Australia’s conditions can vary greatly on the mountain – it can be dry and sunny one moment, then icy cold, wet, rainy or windy. Ensure you are appropriately dressed for the expected conditions but be prepared for anything. Bring warm comfortable clothing to wear underneath your water and snow proof outerwear, and lighter under layers to change into should you be lucky enough to have a bluebird day. You want to keep warm, but be able to adjust and cool off if you work up a sweat.
5. Boots
Boots are one of the most important pieces of ski or snowboarding equipment that you can invest in. They support the foundation of your body and can help you get into the right position, assisting with technique and ability. Whether hiring or buying boots, there are good boot fitters locally and on the mountain and finding the right one that can help fit your boots correctly will be a big step in the right direction.
6. Skis/Snowboard
Get them out and get them tuned. Sharp edges help your skis grip the snow and keep you stable. Whether hiring or buying your skis/snowboard, you also need to ensure that your boots are correctly fitted to the bindings to prevent injury and make it easier for you to do your thing. Your boots, skis, and snowboard should always be fitted to your measurements and be suitable for your skill level – never just borrow anybody’s equipment without ensuring it is the right fit for you!
Getting SnowFit starts well before finding your gear and getting in the car. Start getting strong and ready as soon as you can!
And if that’s too hard, then at the very least there are three very easy ways to prevent injury whilst skiing….
- Ski within your ability
- Have a lesson
- Wear a helmet!
Want to learn more? Click below for some more related information
Acknowledgements
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