Fitness for skiing

[NuffSaidSam]

I'm going skiing for the first time ever. I'm going with a group who are all beginners but the rest of them are all quite athletic and I'm....not.

I'm relatively fit in that I'm a healthy weight, always get my 10,000 steps in, have a somewhat active job, can run for a bus...but I'm not athletic and I don't go to the gym. I'm worried that I'm not going to be fit enough to ski or to keep up with the rest of the group.

With that in mind, what exercise is good for skiing? Shall I do some squats? Some planks? Yoga? Is there anything I can do in the next six weeks that will make skiing easier (with limited time and money)?

TIA

Yes definitely incorporate some fitness in, and concentrate on strengthening your quads.

I would strongly recommend doing some arm weight exercises. If you do any poling, which if you are a newbie is more likely as you do flatter slopes, and you have no upper arm strength, your upper arms KILL!

Brisk walking, swimming, anything to increase aerobic fitness will help.

Yes, you can get in better skiing shape in 6 weeks. Start today. Look up specific ski fitness exercises. Cardio is important, but you need to focus on specific leg muscles too.

where are you going?
(not important to your question, just nosy & envious)

Total beginners won’t get poles
Even when they get them, it’s mostly learning to plant poles gently

I would personally focus on core strength, and adductor (thigh) strength but beginners skiing isn’t physically demanding for someone of good day to day fitness, which it sounds like you have, OP so don’t stress it

The important thing is confidence and a decent jacket!

Anything that works your core and legs - squats, stretches, planks - and balance. You will need to be flexible as you get stretched in different ways.

Just do 20 squats and 20 lunges every day and you'll be fine. Enjoy!

Whatever fitness/conditioning you can gain in the next 6 weeks will really help you. You'll feel less knackered whilst you're there, and your muscles will be used to working harder.

Squats will definitely help, and would agree with a PP about upper body stuff. I am pretty fit, in that I run 5 times a week, but my shoulders always get quite the workout when I ski, which I always forget about.

If you can go a bit of aerobic work too, that will help you. You'll be at altitude where everything is just that much harder, (and wearing ski boots making every step you walk more of a challenge) so doing some stuff where you get your heart rate up/working harder will help you prepare. Even something really simple like walking up and down your stairs wearing ankle weights would make a difference.

Also, you might find you fall over a lot. Can you get up from a seated position without using your hands? Not that you'll need to do that whilst skiing, as you'll have poles/people to help you up, but just engaging your core in such a way where getting up is easier will help!

It's the stuff like carrying skis, walking uphill in ski boots etc that I find harder than actual skiing. And you tend to be doing those in full ski gear/thermals but not at the coldest part of the mountain, so your heart rate goes up AND you get all hot and bothered at the same time. So doing stuff that raises your heartrate will prepare your body well.

Have a great time - where are you going?

Calf stretches/squats against the wall are invaluable against tight Achilles tendons.

They'll likely have poles after a couple of days (adults get them much sooner than kids), and are bound to be going slowly on gentle slopes and will need to pole along at some points.

We went skiing for the first time last year. In our group there was people of varying fitness. We also did get poled from the first lesson. How much someone progressed did not appear to be directly related to how athletic/ slim/ larger someone was. I'm of normal fitness, go to gym a few times per week as does dh. We had no issues. I'd recommend squats though.

Squats and lunges will help immensely and I would urge you to do some proper quad/ham string and calf stretching after a long day on the mountain.

Hot tub/steam helps too! Have you got apres ski spa?

As someone said above exercise against the wall - do a "sit" for as long as you can. I go skiing every year and despite being very fit my thighs feel a bit sore after a few days (must be certain muscles that only skiing uses). Someone told me to do this.

You have reminded me as I would have forgotten again for Feb!

Your fitness should be fine.
Core strength is goods, so plank a good start.
You will spend a lot of time on your arse and will need to get up (poles mainly used to get you up!)
As up thread said squats and lunges
Back against a wall, feet about 40 cms away slide down until your thighs are parallel to the floor. Start at 15 sec try and get up to a couple of mins.
You need strong thighs for skiing.
Laugh and enjoy!

Are there any outdoor fitness classes near you? If you can go twice a week for six weeks you will notice the difference.

Fast swimming for aerobic fitness as you’ll be at altitude. It’s very demoralising to be out of breath before you’ve carried your skis to ski school! Lunges, squats and core strength. Ask if you can borrow some friends ski boots to try getting them on and off as that involves a lot of effort too until you are used to them and perhaps perfect walking round the lounge

Ask if you can borrow some friends ski boots to try getting them on and off as that involves a lot of effort too until you are used to them and perhaps perfect walking round the lounge
Nooo! Anyone that owns boots has had them moulded to their feet, possibly custom insoles and tiny micro adjustments to make them the exact perfect fit for their feet. I’ll loan my ski clothes to anyone but no one would be going near my boots! The rental shop will show you the ropes.

The rest advice above is really good though- squats, core, cardio and upper body. Especially the point PP makes about being able to get yourself up off the ground. I’ve seen less fit skiers really struggle with that. A lot of beginner pistes have flat or even uphill sections and if you don’t have the confidence to chuck yourself down at speed you’ll be pushing, which is a killer on the arms. Do pack ibuprofen! I was skiing snow plough turns this holiday so DD could follow me and I was surprised how much of a burn it is on the legs. Definitely need a soak in the hot tub after that!

Oh and I know you only asked about fitness but another tip re equipment: make sure you get beginner skis because we recently went with friends who booked basic equipment but were given absolutely ancient race skis, and consequently found them really tough going! Ask for soft flex boots and if they give you any hassle don’t hesitate go back and change them.

And most importantly HAVE FUN!

Think your age makes a difference.. I had no aches & pains in my 20's but now in my 50's, however many squats i do I have to take nurofen for my legs!

Snow plough (beginner's position) is hard on your leg muscles and some of the green runs go on for ages. But for me it's not just about the skiing.. I just love the whole holiday.

Don’t worry you’ll be able to do it, you might just get a bit more sore than them after each day!

Thanks so much everyone! This is exactly the advice I needed.

I just don't want to be too achy to carry on after a day while the other are whizzing off.

We have a hot tub at the chalet so can use that. Will pack nurofen! Will get on the squats/lunges so my thighs don't get too much of a shock, plus arms and core.

Quad and knee strength and mobility. The stronger you are the easier the skiing will be, but having the stability in your knee may help reduce risk of injury if you fall awkwardly. If you can, get a dryslope lesson before you go. It's not the same, but you'll be able to feel the skis and the shapes your legs make, and it will help you get up and running quicker when you get there.