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training tips before you head for the slopes
There is nothing worse than not being able to enjoy your skiing because you aren't fit! Follow our guide four to six weeks before you go and feel great on the slopes!
remember to consult your doctor before starting a new training regime. You follow these tips at your own risk and we don't accept responsibility for any injury or death arising.

Strength Training, 3 times per week (e.g. Mon, Wed, Fri)

Do a circuit of the following 8 exerices, building up your sets, reps and weights

Squats- 1-3 sets, 15-25 reps. Rest a barbell across your shoulders (not neck) and lower yourself, bending your knees until they are just above 90 degrees. Then stand back up. Don't lower yourself too far down. Keep looking ahead and don't rest the bar on your neck.

Lunges- 1-3 sets, 15-25 reps. Holding dumbells, take one step forward and lower until your knee almost touches the floor. Push on your leg in front so that you go back to your starting position. Now step forward with your other leg, and repeat. That's one rep.
Dumbell Step ups- 1-3 sets, 15-25 reps. Hold dumbells and step up onto an aerobics step.
One legged jumps- 1-2 sets, 10 reps. Jump slightly from one foot to the other to simulate shifting your weight between skis.

Arm Swings- 1-2 sets, 10 reps. Do a back and forth poling action, as you would skiing, but holding dumbells in each hand instead.

Lat pull-down- 2-3 sets, 10-25 reps. Sit at a pull-down machine, holding the bar with your hands shoulder-width apart and then pull the bar down, lowering it towards your chest, whilst leaning back slightly. Slowly return the bar to its starting position. Although this will work your arms, the exercise is meant to work the sides of your back, so concentrate on your back whilst doing the exerise.

Crunches- 2-3 sets, 25-50 reps. Lie on the floor with your knees bent and your feet flat on the floor. Put your hands by the side of your head. Slowly raise your shoulders a couple of inches off the floor and lower.

Bent Over Row- 1-2 sets, 10-15 reps. Standing in front of a vertically placed bench place one hand on the bench so that your back is more or less horizontal. With your other hand, grab a dumbell (place it on the floor beforehand!) and slowly raise the dumbell until your upper arm is parallel to the floor. Now lower the dumbell. That's one rep.

Cardiovascular Training, 3 times per week (e.g. Tue, Thu, Sat)

Each session should last between 20 and 60 minutes.

Use elliptical trainers, runners, rowers and stair climbers. Elliptical trainers are good as they replicate the movements of skiing, but variety is the trick to keep you motivated.

Try to do two easier sessions, and then a more challenging session for your third session of the week.

Keep motivated by choosing a different machine each time, or by varying intensity or time. Interval training is very good at increasing your cardio workout (by going harder for 2 minutes, and then at an easier setting for 1 minute, then repeating throughout your exercise time).

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Good Skiing - training tips and advice for skiing