Preparing for your Winter Holiday

Skiing and Snowboarding is a physical activity in which can be quite strenuous, especially if the participant lacks a general base fitness.

For people with no or low cardiovascular fitness their main priority is simply to work on their general fitness level. This will make for a more enjoyable and satisfying ski holiday.

Always remember to do a good warm up and stretches before exercising and a warm down at the end. This will eliminate the chance of injury and muscle soreness.

The fitness program below is a guide to help prepare for a week of high physical activity. The program needs to be interpreted and adapted according to your current level of fitness and strength. Doing some, but maybe not all, will be better than none at all.

Fitness Levels Guide

  • Level 1: No or Minimum fitness
  • Level 2: Medium fitness
  • Level 3: High fitness

Level 1

Walk for 10mins, up to 3 times a week if possible or walk short distances for which you would normally take a car or bus.

Level 2

Walk / jog / walk for 15mins, up to 3 times a week if possible. Use a bike if there is one available either indoors or outdoors for 15mins. Or you can try swimming.

Level 3

Jogging/running, biking, swimming or any cardio activity for 30 minutes, up to 3 times a week. Also try incorporating a lower leg workout.

Small Circuit Training Program for Lower Body

  1. Step ups
  2. Calf raises (up onto tiptoes)
  3. Wall sit (ideal position 90degrees at knees and hips)
  4. Squats
  5. Side raises
  6. Balancing on left leg then, right leg. (close eyes to make it more difficult)
  7. Sit ups
  8. Skipping *
  9. Star jumps *
  10. Jogging up and backs (touch floor at each end point) *
  11. Lunges *

* These exercises are more difficult or higher impact.

This is only a guideline and you should consult your Doctor before beginning an exercise regime.