Since the majority of us can only ski or snowboard for a few months of the year, and because sports like this use some pretty specific and unique muscle groups, it can be hard on the body the first time you hit the slopes each year. Staying upright and safe as you hurtle down the hill involves strength, endurance, balance, and agility, so it is easy to get exhausted if you are not physically prepared.
To avoid injury, excessive soreness, and potential FOMO (fear of missing out), it is important to take some time to prepare your body for at least a few weeks before you head for the slopes.
To that end, here are a few areas of fitness you should focus on to make sure you are ready.
Legs
It is critical in snow sports (downhill or not) to build strength and stamina in our leg muscles, especially if we want to be able to stay on the hill for the full day. Our legs are indeed the most involved muscle group, so it is vital that we focus on them at least two days per week in the lead-up to ski season, and also throughout the season.
Our quadriceps is arguably the most used muscle group in our legs while skiing and riding, because the quads hold you in position, give you stability, and protect your good-old knee bones from excess compression.
Also, when swishing your way downhill, you will typically hold your body in a mostly flexed position, leaning forward from the hips. This requires strength from your hamstrings and glutes so make sure you add those into the mix.
Arms
Having some good strong arms will help skiers push off with your poles while remaining stable in your shoulders. Strong arms also help with pole-planting and will make traversing across those flatter areas of snow easier, which comes in handy when you are lining up for the chairlift or heading to the chalet for an apres beverage.
Having good arm strength helps snowboarders with their balance and stability and can save your face when you catch an edge. For this purpose, your shoulders and triceps (backs of the arms) are where you will want to spend that majority of your arm-strengthening time.
Core
Strong abdominals and a stable lower back will help to support your spine on the slopes. This becomes even more important and apparent when you are skiing or snowboarding down steep hills, in deep powder, or on moguls.
Think about the flexed and bent over position that you get into when you are skiing or boarding. As you can imagine, your back has to work hard to keep your spine protected from injury. A strong, well-conditioned core is key.
Remember that your core is composed of your abdominals, obliques, lower back, and hips—not just your six-pack. So you will want to strengthen them all with both targeted and multijoint exercises.
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