Fitness Training Tips for Ski Season

Winter is quickly approaching us, and with the first snow fall that will be here shortly, we are all pumping ourselves up for those outdoor winter sports. However, if you don't tone and strengthen your muscles now, you will really be paying a major price when the day comes that you are ready to move those legs and arms.

One of the most popular outdoor winter sports is skiing. Most people do this for a sport to receive the exercise benefits from it, however there are a lot of people that just love to hit the slopes every now and then. No matter which category you fall under, you need to prepare your body now, before that first blanket of snow falls. If you don't, muscles soreness may not be your only problem. You could possibly damage something inside your legs or arms when you do. If you follow the fitness training guide I have below, then you will be one hundred percent prepared to hit those slopes in a few months!

Hiking:
Take the gliding out of skiing and the ski's off your feet and what do you have? Simple, it is a hiking. So a perfect training exercise for skiing is hiking. However, hiking does require you to do more then just walking around a track or your back yard, it is a very vigorous workout that will strengthen your core muscles in your legs. Though, with every exercise routine, comes building up to get the maximum results. I will break down the week by week guide you may want to go by.

- Week 1 -
Find yourself a nice walking path. This path needs to be a flat surface. It can be anything from a local track to just around your neighborhood. I am basically trying to tell you not to get any hills at this time. For this first week, we will just be getting your body use to working out. If you are already working out then go ahead and skip to week 3. Once you have found your walking path, walk at least three days a week on it, no more then 20 to 30 minutes a day. The best time to do this will be in the morning. Your muscles won't be nearly as tired in the morning as they are at night.

- Week 2 -
Don't jump to fast. You may think right now that this is no big deal and you can walk this 7 days a week. The problem with training is that most people jump into things full force and never give their bodies time to build up so they try to do to much to soon and then they get burned out really fast. My idea for week 2 is just add 10 to 15 minutes onto your walking time for those three days a week. Now if you want, instead of adding time, just add one more day. Instead of walking 3 days, walk 4 now but keep the time to 30 minutes for those 4 days. You decide which one is easier for your schedule.

- Week 3 -
Now it is time to build up your endurance. Find a hiking trail in your town. It can be anything from a local to a state park. What I need you to do this week is to find a walking trail that has at least one medium size hill and one small hill. This will start to strengthen your calf muscles so when you have those skis on your legs will be able to pick those skis up and glide them on the snow. During this week you will hike 3 days, for 30 minutes.

- Week 4 -
With the same walking path as in week 3. Just add either 10 to 15 minutes on your time for three days or add another day (from 3 days to 4 days) but keep the time at 30 minutes for 4 days.

- Week 5 -
This week we are going to really build up endurance by finding a hiking trail that gives up at least 2 major hills and one medium one. Walk only 2 days this week, but the time will increase to 45 minutes (or until your done with the hiking path) during those 2 days.

- Week 6 -
Same hiking trail in week 5 will be used from here on out. This week we are going to add an extra day to our hiking trail walks. So now we are walking 3 days again and not just 2.

- Week 7 -
Instead of going up to four days. I want you to increase your walking time. Stay on the same path as week 5 but walk for at least an hour during those allotted days.

- Week 8 -
Final week. Ski slopes should be up and running and calling your name. This week we are going to stay on the same hiking trail, but we are going to "try" to walk the trail at least two times. Start where you normally do, and when you end, turn around and walk back to where you started from. A hiking trail will give you different feels depending on which way you go. Do this for three days!

I believe by the time these 8 weeks are done, your legs will feel ready to get on those slopes for some skiing fun. I want to leave you with a good tip to help all this along. When you are skiing you are handling poles to help you along the snow. When you are hiking there should be no difference. Either try to find to branches the same height or buy 2 walking sticks the same height and use them in your hike like you would if you were skiing. This will keep your arms flexible as well. If you want a bigger workout for your arms, then instead of hiking with hiking sticks then use dumbbells. Start off with 1lb weights for each hand during weeks 1-3 and then move to 5lb weights during weeks 3-8, or you can make that 3-7 and then in week 8 pump up those arms to 10lb weights.

Another major tip is to stretch before each workout and after each walking time. Stretch for at least 10 minutes before and after will cut down on the cramping of the muscles and there will be less tightening as well. Do not forget to wear comfortable shoes as well! Drink lots of water and do not over due yourself. If you need to take a break, then do it. Your body will tell you when you need to shut down for a second! We do not want you to end up in the hospital and miss the whole skiing season! Have fun!