Planning to ski or snowboard this winter? If so, you may be wondering what kind of physical preparation you need to do before hitting the slopes. While you don’t have to be in top physical condition to engage in these activities, there are steps you can take to ensure you have a safe and enjoyable experience. Here are some tips to help you get started.
Altitude sickness is a real phenomenon that can affect anyone who travels to high altitudes, especially if they are not used to it. The Institute for Research, Wellness, Medicine and Sports Health recommends that people who are planning a stay at altitude to practice winter sports take the time to prepare physically.
This involves gradually increasing their exposure to high altitude over several weeks. For example, they may begin by spending a few days at an altitude of 1,500 meters, then gradually increase to 2,500 meters or more. People who don’t take the time to physically prepare for a stay at altitude are more likely to experience symptoms such as nausea, headaches and fatigue. In the most severe cases, it can even lead to altitude sickness. By taking the time to prepare yourself physically for a stay at altitude, you can help prevent these symptoms and fully enjoy your winter sports holiday.
How do you prepare for a flawless winter on the ski slopes?
Muscle strengthening, balance and stretching are good points to work on. If you start on time with the following exercises and repeat them regularly throughout the winter, you are well on your way to a successful injury-free season.
EXERCISES TO IMPROVE YOUR BALANCE:
STANDING LADDER:
Stand on one leg and move your upper body forward. The leg that is not on the ground should be extended behind you, and your legs should form an angle of approximately 90 degrees. Hold this pose for at least ten seconds.
STANDING ON ONE LEG:
Stand on one leg. Move your other leg in front of you, to the side and behind you. For a more advanced workout, vary the speed of the movements. Return to the starting position and repeat the same movement for the other leg.
STRENGTH EXERCISES:
NO SLOT:
The classic lunge step should always be performed forwards and to the side. Perform this at least five times per leg.
KNEE BENDS:
Do classic knee bends forming a 90 degree angle with the thighs and lower legs. Repeat at least five to ten times.
BASIC JUMPS:
Quickly jump from a crouched position. Throw your arms up for support. Repeat five to ten times.
STRETCHING EXERCISES:
Skiing and snowboarding are forms of sport that require flexibility in the body. Stretching exercises must be practiced before and after running the slopes. Not only do they prevent injuries, but they also ensure good movement on the slopes.
THIGH STRETCHES:
Stand on one leg and pull the heel of your other leg up to your buttocks. Maintain the same position for at least twenty seconds.
Keep your legs straight. Try to touch the tips of your toes with your fingers. This is a good stretch for the back of your thighs. Add another level to it by touching the toes to the opposite side of your body. Hold this position for ten seconds!
STRETCHING WITH SKI POLES:
Take a stick behind your back, and hold it with your arms straight. Slowly move your upper torso in all directions. A word of advice: if you have the impression, while skiing, that you haven’t stretched enough, stay still and take your time. In these cases, prevention is better than cure.
5 tips for successful sliding sports sessions.
In order to make the most of your stays:
- Protect yourself from the sun’s rays, which reflect particularly intensely on the snow. Bring sunglasses, cream, etc.
- Even on vacation, watch your diet and stay hydrated: Despite the low temperatures, you will expend fluid by sweating.
- Cover yourself well: 3 layers of thin clothing are preferable to a single thick layer to ensure better insulation.
- Only practice sliding sports on specially prepared trails, under the supervision and advice of a guide as well as the advice of an instructor for beginners.
- Forget the stress of everyday life and indulge yourself by trying new experiences in an invigorating and exotic setting!
