Ski gymnastics for winter sports fans and snow bunnies

The ski lift has just dropped you off and you can feel your skis touching the snow-covered ground for the first time in the season. You drive off slowly and reach the slope that looks promising in front of you. Trees whiz past you as you lean elegantly into the curves. When you reach the bottom, you are happy that you apparently haven't forgotten how to ski. There's just one problem: you're completely exhausted. And the next morning there is someone you didn't actually want to invite to the ski hut: dear sore muscles. So that you can enjoy your skiing holiday and don't just have to watch everyone else from the ski hut because every step hurts, regular ski exercise before your next skiing holiday can be helpful. In this article we will explain to you when it is best to start ski gymnastics, which other sports can also help you get fit for the slopes and which ski gymnastics exercises at home you can do all year round for a successful winter.

How useful is ski gymnastics before your next slope adventure?

Spoiler: Very useful. Skiing itself is a sport – we agree on that. But for this winter sport it is advisable to train as effectively as possible beforehand. Skiing uses many muscles in the body, especially in the legs and torso. When you're hurtling down the mountain, you want to be able to easily smooth out any bumps along the way. This is only possible if your muscles are trained accordingly and don't give up halfway through. If you lack strength and endurance, the risk of accidents also increases. Shaky legs find it very difficult to compensate for a bump in the road. That's why you should definitely invest enough time in preparation before skiing. This not only means having your skis serviced, but also preparing your body adequately through muscle building and endurance training - ideally in spring, when the next winter is still a long way off.

Regardless of whether ski gymnastics is for children, adults or seniors: the ideal preparation in the ski-free months offers several advantages!

• better body feeling
• longer endurance and therefore more fun
• The risk of injury is reduced
• Lower chance of muscle soreness the next day
• better sense of balance

By the way: In addition to the exercises for skiers in this story, you will also find many other good ideas for the slopes. Visit our online shop now and discover our Liquid Gel , for example! This is the perfect size for your ski jacket and can provide you with quickly available carbohydrates in between lifts. And to protect your immune system in winter, you can also equip yourself with our ImmunFit° Direct . You can also easily store the clever combination of minerals, vitamins and trace elements in your ski jacket .

Sore muscles – the turn-off on a skiing holiday

So that your skiing fun is not limited to the après-ski hut, we recommend that you start ski gymnastics well before your planned vacation. Of course, it also depends on you and your fitness. If you go to the gym regularly and do a long leg day every now and then, you will of course need less preparation time.

As a beginner, you should ideally start ski gymnastics two months in advance . After all, muscles and endurance don’t grow and improve overnight. Give your body time, because the regeneration phase is also crucial when it comes to building strength and endurance. The nice thing about a ski workout is that it's limited to 20-30 minutes. Ideally, you train your muscles four times a week and do endurance sports on the other two days . You can also use this mixture in the summer, because training to prepare for skiing is in itself a healthy way to keep yourself fit. The training can also prepare you for other sports, such as hiking in the mountains.

Can it be another sport?

As already mentioned, exercises for skiing primarily consist of muscle training and endurance workouts.

When preparing for skiing, the classic workout in the gym is of course an option for you when it comes to strength training. You can also do many ski exercises at home with your own body weight . Other factors also play a role in building muscle: the regeneration phases and your diet. For optimal results, you should give your muscles at least a day of rest. You should also consume enough protein and proteins. You can also use our specific muscle building products ¹ .

To take your endurance to the next level, there are some sports that will support you. When you're sliding quickly down the snow, your knees are under a lot of strain most of the time, so it's a good idea to choose a sport that's gentle on your joints when preparing for skiing. Cycling , swimming, aqua jogging or Nordic walking can be possible sports for you. These sports, just like skiing itself, can be done very well with the whole family. Would you like tips on this? The enthusiastic mountain bike rider and mother Christina explains in an interview how sport together connects the family .

You don't have much time to go to the swimming pool or you don't feel like going on a long bike ride because the weather keeps thwarting your plans? Then perhaps HIIT training (high-intensity interval training) is right for you and your preparation for your ski holiday! The units here are very short, but also very intensive and therefore very effective. You can also incorporate these short, intense intervals into your endurance training to quickly build up your fitness. You can find good HIIT programs on the Internet, but make sure that they are actually HIIT units - and not just particularly hectic exercises without much effect.

The most important thing before ski gymnastics and skiing down the slopes: warm up!
@iStock.com/SrdjanPav

Exercises for at home: Our ski gymnastics training plan

Very important: Don't forget to warm up properly before every training session , otherwise you risk injury. This tip applies to at home, but of course also to the slopes!

Now that you have warmed up your muscles, you are ready for your ski workout. In this story we focus primarily on training for muscle building and muscle speed. When it comes to endurance training, you can choose the sport that suits you most - running, cycling or rollerblading and summer cross-country skiing (on roller skis or cross skates) are ideal, for example. We have listed our favorite exercises on the topic of “ski gymnastics for beginners” here . These dry exercises prepare you optimally for skiing. In addition to our tips here, you can also take a look at the online offers from fitness studios and personal trainers for ski gymnastics exercises for at home. There you will often find very specialized programs that can also be tailored to you.

Attention: Ski gymnastics puts a strain on your joints and if you are having knee problems, for example, you should first consult your doctor.

Squats

Who doesn't know the good old squat?

1. Stand hip-width apart, feet only pointing slightly outwards, arms stretched out at a 90 degree angle to your body.
2. Bend your knees slowly, keeping your back as straight as possible. Keep short.
3. Come back up slowly and in a controlled manner.
4. 10-20 repetitions.

Sumo squats

A variation of the squat that trains the thighs even more.

1. Place your legs further apart. The feet point more outwards. Your palms touch in front of your chest and your stomach is tense.
2. Slowly bend your knees and gently rock up and down about 10 times.
3. Now movement comes into play: In the bent position, take four to five steps to one side and then to the other. Can you already feel the burning in your thighs?

Side support

A variant of the plank that strengthens your back muscles.

1. To do this, lean on your right forearm. Your feet are on top of each other.
2. Now lift your hips until your back forms a straight line.
3. This position is held. Can you manage a minute?
4. The same thing is repeated on the other side.

Mountain Climbers

Now speed comes into play.

1. Get into the push-up position. Your back and bottom form a unit, you keep your body tension.
2. Alternately bring your knees diagonally under your body towards your elbows at as high a speed as possible.
3. Try doing this exercise twice for half a minute each. Good luck!

swimmer

This exercise strengthens your stomach, hips and back.

1. Lie flat on your stomach. Arms and legs are straight out.
2. Raise your right arm and left leg as high as possible. Both extremities remain straight. Hold briefly, then lower again.
3. Then your left arm and your right leg rise. Here too, stay straight and hold the position briefly.
4. Perform twice for 30 seconds.

Planks

When a minute feels like an hour. Important tip: Contrary to popular belief, the plank doesn't actually work your arms or back - it's not a full-body exercise. Instead, the hip flexors and front thigh muscles are particularly stressed. This makes it a good final exercise for skiers.

1. Get into the push-up position. You can either lean on your hands or, for a higher level of difficulty, on your forearms.
2. This position is held with full body tension. Make sure that your back is and stays straight. The bottom should not be too high or too low.
3. Hold this position for a maximum of 60 seconds. Don't overdo it to avoid joint damage etc.

You see: ski gymnastics at home can be really strenuous and demanding – and so effective. Combined with good endurance training, you'll soon be fit for the slopes!

*Contains carbohydrates.

¹ Proteins contribute to increasing and maintaining muscle mass.

° Vitamin B6, B12, C, folic acid, zinc, selenium and iron each contribute to the normal function of the immune system.

° Vitamin B2, B6, B12, C, folic acid, magnesium and iron each contribute to the reduction of tiredness and fatigue.

A varied, balanced diet and a healthy lifestyle are important.

 

IMAGE CREDITS

Header image: @iStock.com/molchanovdmitry