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Extreme Fitness for Skiing

April 18, 2011 Print This ArticleShare

Author: Michael Greeves

Extreme Fitness for Skiing

Skiing is fun for everyone from pros to novices for both sports and recreation. Some of the most beautiful scenery in the world can be seen from ski slopes, and the sport is an exciting way to enjoy a vacation. Whether you are a serious competitor or it is your first time to ski, you will benefit from training before you hit the slopes. Extreme fitness will get you in condition to enjoy the sport without injury or, if you are an athlete, help you win events.


Both downhill and cross country skiers need carbs in their diets to have enough energy for the run. A small amount of protein helps fuel the muscles for longer, and healthy fats are good for lubricating the joints. Hydration is important for skiers, both before and after events. After the event, replenish with carbs, protein and fats, but do not forget to drink plenty of fluids to replace those you lost to perspiration as well. If you are a recreational skier, eat the same way for good energy on the slopes and healthy recovery afterwards.

Strength Training

Both sports and recreation skiers need strength training if they want to have a good experience. For the casual skier, a challenging hike is a good preliminary exercise because it puts the quadriceps to use in a sustained, demanding way.

Those who want to get more involved in training should start resistance training, focusing a great deal of time on their legs and glutes. The core muscles should also be trained to a high level of strength for stability and balance on the skis over terrain that is not always even. The rest of the body should not be ignored, but other parts will not be worked as hard as the lower body and core.


Because the terrain is so unforgiving at times, and the powder does not exactly present a stable surface to stand on, flexibility is crucial in preventing injuries. It would be far too easy to twist a joint out of place or pull a tendon or muscle if you were not in proper condition. Stretching exercises to improve you range of motion will help you adapt to the changing conditions and the uneven surfaces.

Aerobic Fitness

Skiing is one of those sports where aerobic fitness really counts. Cross country skiing requires aerobic endurance along with simple aerobic exercise. Running, cycling, stair climbing, jump rope, skating or even a well-designed circuit training session can train for the aerobic fitness needed in skiing.

To go skiing without any preparation is to invite injury and fatigue. If you want to enjoy and succeed at skiing for sports and recreation, the only way is to prepare with the proper diet and physical training. Extreme fitness for skiing should be the rule for every skier.

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