Get ready for skiing so you have fun and feel great!
Strength for downhill skiing begins before you set foot on the slopes. Prepare for skiing and you will spend hours on the snow without muscle fatigue. Your strong lower body and strong core will protect you from skiing injuries such as a pulled muscle or back pain. Perform specific lower-body and core-resistance exercises within a circuit-training format to improve your strength and endurance. Circuit training involves spending a set amount of time for exercise and recovery. You move quickly through exercise stations set up at home or at the gym. Set your stations close together for a fast and effective workout.
Warm up with a five-minute walk, march or jog in place. Perform a wall sit by standing with your back against a wall. Walk your feet approximately three feet away from the wall. Bend your knees to a 90-degree angle and lower your hips. Maintain the wall sit for 30 to 60 seconds. Increase your time as your strength improves. Rest or march in place for 30 to 60 seconds.
Execute plyometric side jumps to add power to your legs. Stand tall. Jump to the right. Land with your feet together and with a slight bend in your knee. Jump to the left. Land with your knees slightly bent and your feet together. Continue jumping side to side for 30 to 60 seconds. Rest or march in place for an equal length of time.
Strengthen your legs and core with medicine ball twist lunges. Stand tall and hold the medicine ball between both hands with your arms bent and the ball in front of your stomach. Step your right foot forward approximately three feet. Bend both knees to a 90-degree angle. Rotate the medicine ball toward your right hip. Straighten your legs and lift the ball over your head. Bend your knees and rotate the ball toward your left hip. Straighten your legs and lift the ball over your head. Repeat for 30 to 60 seconds on each leg. Rest or walk in place for 30 to 60 seconds.
Hold the plank pose to strengthen your core. Begin on your hands and knees. Straighten your legs behind you and rest your toes on the floor. Bend your arms and rest your forearms on the floor. Keep your body in a straight line. Maintain the plank position for 30 to 60 seconds. Rest or walk in place for 30 to 60 seconds.
Improve your balance by performing single-leg squats. Stand on your right foot. Place your left foot slightly in front of your body and held off the floor. Bend your right knee. Keep your right knee over your right heel as you lower your hips behind you. Aim to bend your right knee to, but not beyond, a 90-degree angle. Straighten your right leg. Repeat the squat for 30 to 60 seconds on each leg. Rest or march in place for 30 to 60 seconds.
Increase your leg strength and power with jump squats. Stand tall with your feet underneath your hips. Bend your knees to a 90-degree angle. Keep your knees over your heels. Swing your arms behind your back and jump as you straighten your legs. Land and immediately lower into the squat. Repeat for 30 to 60 seconds. Rest or walk in place for an equal length of time.
Repeat the entire circuit one or two more times, depending your fitness level. Walk for five minutes in place or around the room to cool down your body.
Perform the entire circuit three days a week, with a day of rest between workouts
Thanks Lisa for the great advice!