Early and Pre-Season Workout Tips from Kim
The snow is on the ground and ski season has begun. For many of us, we are still a couple months away from being on snow. It’s not too late to get in better shape for the season. Being strong makes us better skiers. It’s easier to recover from loss of balance, helps us absorb terrain changes with our muscles rather than joints, gives us longer days on the hill, and protects us from getting hurt if we do happen to take a fall.
For starters, if you don't already, it’s a good to do 40 minutes to an hour of aerobic exercise. Spin bike, elliptical machine, walking, running are all great. I go to a gym and use several machines for an hour. I change after 20 to 30 minutes in order to work different muscles and keep myself from getting bored. Non-weight bearing exercises are easier on the hips, knees and ankles. When I’m in Mexico I ride my spin bike, swim and go for long distance SUP missions.
Hiring a trainer is the best way to go. It takes the thinking out of your workout and makes sure you are exercising correctly. My advice is for him or her to be cute and charming. That makes it much more motivating to go to the gym. If you don’t want a trainer, then design your own workout. Sit down, make a plan and get it done.
Core training is the most important for skiing. You can go online and find tons of workouts that you like. Even if you just do sit-up and leg-raises you are working the core. If you have back issues, make sure you protect it. Crunches and side-raises on a ball are great for building strength and protect your back. Core workout should be done every day.
When it comes to legs, you need to make sure you are exercising the hamstrings as well as the quads. You can use machines in the gym, exercise cords or just your own body weight. You do not need to be lifting heavy weights. My suggestion is to do more repetitions with less weight. One of my favorite leg workouts is to do walking lunges. I do these on the beach in Mexico and find the beauty of the ocean and the fresh air in my face keeps me motivated. Walk for a while and then do 40 to 60 lunges, walk some more and then do another set. This is easy on the body and a great way to prep for skiing. Make sure you are keeping your knee directly above your foot and not in front to protect your knees.
There are many apps ands websites with workouts. Do some research and find one that you like. Keep changing it up, to keep it fun. Classes are also great. Anything you do will be good for your skiing. Just remember to not strain yourself and always have good form. This is why a trainer is good. He or she will make sure you are working out properly. You can start with a trainer and ask them to design a training routine that is suitable for skiing. Once you have the program you can do it on your own.
When I’m fit, I ski better and feel better. I can ski all day and dance all night. That’s important for a girl whose favorite time of day is après ski.