Prevent health risks: Start preparing for the ski season early

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Skiing is like riding a bike; Once you learn it, you can never forget it again. Maybe that’s why skiing is so underrated; In the worst case scenario, serious injuries may occur. You can prepare for the next season with very simple exercises. Anyone fit for the slopes is guaranteed to have more fun skiing and snowboarding.

Start early and continue regularly

Thanks to the chairlift, you no longer need to hit the slopes – but that doesn’t mean you shouldn’t give in during the Christmas season. Skiing and snowboarding are challenging sports. Coordinating safe maneuvers requires strength, endurance and body awareness. Therefore, people who do not exercise or rarely exercise face the risk of injury to themselves and others. Just start with light fitness exercises a few weeks in advance. Starting eight to ten weeks in advance is ideal. In order to prevent the training effect from being lost, the time between training should not be too long. 30 to 60 minutes of training two to three times a week is completely sufficient.

More durability, more fun

If you plan to stand on your feet in the cold all day, your body also needs to be durable. Without endurance, you will get tired very quickly, make mistakes and create danger on the slopes. Therefore, a good ski training improves endurance, strength and strengthens the cardiovascular system.

Here are a few examples of cardio exercises you can do occasionally:

• skipping rope
  Jumping rope is an intense alternative to running; If you train regularly, ten minutes is enough to strengthen your circulation.
• jumping jacks/jumping jacks
  Stand upright with your arms at your sides. Jump slightly and spread your legs to the sides. At the same time, the arms are stretched upwards so that the hands touch the top of the head. Do this jumping exercise as fast as you can for one minute and rest for 30 seconds before the next repetition.
• knee lift
  Running in place and pulling your knees up as high as possible sounds easy, but it’s tiring. Do this exercise as quickly as possible for one minute. There is a 30-second break between repetitions.

Variety in training

A consistently trained body is well prepared for any situation. Strong legs are important to prevent knee and other joint injuries, especially on sloped terrain. Core and upper body exercises help with stabilization. This means you’ll stay on safe feet on slopes and won’t lose your balance so quickly.

Here is a selection of exercises you can do at home or in the office:

• step hopping
  To do this balance exercise, position yourself in front of a step with your feet hip-width apart. Now bend your knees slightly and jump onto the step with both feet at the same time.
• Squats/squats
  This exercise helps strengthen leg muscles. First, put your feet shoulder width apart. Then squat deeply to achieve the same position when skiing or snowboarding. Keep your back straight and make sure your knees don’t bend forward too much. However, you finish the exercise after about 30 seconds and repeat it again after a short break.
• standing scale
  To do this, bend your knees easily. You put your weight on a single support leg. Then push your other leg back while bending your torso forward. The goal is to create a horizontal line with your body. Continue this exercise until you can stand still. This strengthens your body awareness.

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Controlled equipment

Before going on holiday on the slopes, you should thoroughly check your ski and snowboard equipment. Is the equipment suitable? Is something damaged? If you had a serious fall last season, your helmet and protector will need to be replaced, even if there is no visible damage. Connections also need to be checked carefully: Are there any loose screws? Is the broadcast working? Are the settings correct? If you are unsure, take the equipment to a specialist dealer for inspection.

Source : Blick