Ski Fitness

The snow might be taking it's time to arrive, but that leaves us all some extra time to get ready to ski.

Long time friend of Illabunda, member in waiting and legendary super Physio Karyn Whelan has kindly supplied some info on getting fit to ski - Thanks Karyn!

Take a look:

5 TIPS FOR GETTING FIT TO SKI AND BOARD
by Karyn Whelan BAppScCumbMAppScSyd, Physiotherapist

1. Start training 6 – 8 weeks prior to your ski trip.
   



2. Improve your cardiovascular fitness with exercise that is relevant for downhill, cross country, and telemark skiing, and snowboarding such as:
   *cycling
   *stair climbing
   *running
   *step-ups and side-to-side jumps (see the cardiovascular exercises on the attached Australian Physiotherapy Association leaflet)
   *skateboarding or surfing (for snowboarders)
   
   Exercise for at least 40 minutes 3 x week.
   Exercise at lower intensities for longer periods to improve endurance, and for higher intensities for short periods (eg sprints or hills) to improve power.
   



3. Improve the strength and endurance of relevant muscles.
   *see the strengthening exercises on the attached Australian Physiotherapy Association leaflet
   *Wall-sits can be progressed by doing them without using a wall.
   *Perform slow deep lunges with one leg in front of the other. Hold for at least 3 seconds. Swap legs. Repeat until your muscles feel tired. (Telemarkers could add a twist while lunging to mimic the turning action).
   



4. Stretch to improve your flexibility.
   *see the stretching / warm up exercises on the attached Australian Physiotherapy Association leaflet
   



5. Improve your Balance
   *side-to-side jumps (see the cardiovascular exercises on the attached Australian Physiotherapy Association leaflet)
   *one legged squats
   *skateboarding or surfing (for snowboarders)
   *lunges with a twist to mimic the turning action (for telemarkers)