The name of the game is strong core and legs for this ski season. With a few exercises each week, your body will be ready to ski the pristine slopes at Deer Valley Resort. (Be sure to consult your physician before beginning any new workout routine.)
Skiing is an excellent overall body workout, but some areas of the body need more fine tuning than others to be prepped for a successful (and less sore) ski season. Our fitness instructors recommend focusing on your primary ski muscle groups: abs, glutes, hamstrings, quads, and lower back. There are a myriad of different exercises you can do to focus on these areas. The exercise recommendations can be altered for current injuries or soreness, and can be done both at home or in a fitness facility both with or without weights. We encourage you to consult with your physician before adding any new exercises into your fitness plan.
Common exercises that can be done almost anywhere. As with any exercise routine, form is critical. Do not sacrifice form at any time. And repetition will build the muscle areas.
Many of the below popular exercises will work several muscle groups. These basic exercises focus on building core ski muscles: quads, hamstrings, glutes, abs, lower back, and arms. Do these (or similar) exercises a few times a week for 3 weeks leading up to your ski trip for maximum benefit and to feel your best on the snowy trails.
Okay, so not a specific muscle group, but cardio is super important for overall physical health and greater endurance throughout the ski day. Anywhere from 20 to 60 minutes - depending on your existing fitness level - will have a great impact on your stamina to take another run when you are gliding through the champagne powder this season.
WHY THESE HELP:
Lunges, squats, wall sits, and any leg muscle exercises are highly relevant for optimal ski conditioning because these motions are essentially the same as the twisting and turning motions used while skiing down the mountain. Planks do more than just help tighten your core. They do wonders for your lower back and arm strength - all used for proper ski form. Core and lower back exercises are necessary as everything relies on these key muscle groups. And cardio work ensures you can stay on the mountain all day if you want to.
As with any exercise routine or plan, the recovery time can be equally important. Be sure to plan for appropriate recovery periods in your week. Below are some basic and simple recovery tips.
We highly recommend a soak in a cold bath for sore muscles. Be sure to consult your physician if you experience unusual or prolonged pain or discomfort.
Don’t forget to stretch! Often overlooked, stretching can be a great idea both before taking to the trails… and definitely after. You can do a quick 10-minute stretch or yoga session first thing in the morning to wake up those muscles and create length in the body. This is a smart addition to your weekly workout routine regardless of your activities. During the ski season, after a great day at the resort, be sure to stretch out those core muscle groups to reduce soreness for the next day.
Most of us do not get enough water each day. Make a goal for “x” ounces of water consumption each day and meet that goal for a consistent period of time, such as two weeks. Once you reach that goal, grow your goal to be more ounces a day and aim to hit that goal for another two weeks. Your body will thank you!
PLAN - PREPARE - PLAY!
With the optimistic snowfall predictions for this season, you will want to be here this winter season! Get those muscles ready and hit the slopes for a full day of powdery fun.
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