To ensure your long-awaited winter holiday is a complete success, it’s a good idea to start planning early for the best days of the season. Travel arrangements, accommodation, the ski resort, and your physical fitness should all be in place so you can fully enjoy your time off with your loved ones.
Skiing poses a significant challenge for the body, as it engages muscle groups that are often underused in everyday life. Coordination and endurance need to be well developed, along with muscle strengthening—especially in the legs, which play a crucial role. It’s important to hit the slopes with a solid base level of fitness, as only those who are physically fit can stay focused until the last run of the day. Physical fatigue leads to mistakes, which often result in falls and injuries, particularly in the afternoon.
Proper endurance training improves overall well-being, strengthens the cardiovascular and immune systems, and helps convert fat into muscle mass. This enables the body to recover more quickly, even after intense physical exertion. Inline skating, for example, is a great way to prepare for winter sports—even for complete beginners—because the movement closely resembles skiing. Regular skating not only boosts endurance but also improves balance and coordination.
Carving Skiing Requires Good Fitness
Modern carving techniques, which rely heavily on strong edge pressure, demand significant leg strength to maintain control of skis or snowboards at high speeds on steep slopes. Regular strength training—especially targeting the front thigh and gluteal muscles—is highly recommended. Those who are generally inactive should begin preparing at least six weeks before their ski holiday. The body needs time to adapt to new training stimuli and unfamiliar physical demands. The later you start training, the harder it becomes to build a solid endurance base. In that case, a crash course with targeted ski-specific exercises is the only option. Back in the 1970s, the top skiing nation used to prepare for the season collectively in front of the TV with guidance from famous local ski stars. While that’s no longer an option, strength exercises for the legs and core or cycling during the late summer are great alternatives.
Vibration Training as a Quick Fitness Boost
Another effective way to get in shape quickly is vibration training. This involves exercising on a vibration plate that uses adjustable oscillations to challenge your balance. The body responds reflexively by activating the targeted muscles. Numerous studies show that vibration training can yield significant results in a short time with minimal effort. Benefits include increased muscle strength, improved muscular endurance, and a more stable core.
Practical Exercise Instructions
Adductors/Thighs
Lie on your side on a soft surface (mat) and bend your lower leg slightly for support. Lift your upper leg as high as possible, then lower it behind and in front of your body. In the middle of the movement, try to move the leg as far away from the mat as possible (without pain). Repeat at least 10 times per leg and complete five rounds. This exercise targets the adductors, which help push the skis outward.
Squats
Squats strengthen all lower body muscles. Start in an upright, shoulder-width stance with feet slightly turned out. Lower yourself until your thighs are parallel to the floor. The deeper the squat, the more effective and knee-friendly it is. Keep your spine straight throughout. If the exercise is too difficult, widen your stance. If you experience knee pain, consult an orthopedist, as skiing could worsen the issue. Do five sets of 10–20 squats.
Calf Raises
Calf raises are ideal for preparing the lower legs for pressure and gravitational forces. Stand upright and lift yourself onto your toes using your calf muscles. Hold for two seconds, then lower slowly. Repeat 15–20 times for three sets. For added intensity, stand on the edge of a step to stretch the calf muscles simultaneously.
Toe Raises
Just like the calves, the shin muscles also do a lot of work. Strengthen them by placing a heavy book or weight plate on your foot and lifting your toes upward while keeping your heels on the ground. Do two sets of 15 repetitions.