Skiing Conditioning Exercises

There is something special about that first day of the ski season--the refreshing nip of cold air, the sound of snow crunching beneath your skis, the wind rushing across your face, and, inevitably, the evening of nursing sore muscles because you weren't quite in shape for the season. The first ski day of the year doesn't have to be painful. There are a few easy exercises you can do before you hit the slopes that can make a big difference.

  1. Aerobic Exercise

    • Trail running is a good way to build an aerobic base for skiing.

      Although skiing is more of an anaeorbic sport, with short bursts of intensity, it is important to have a good aerobic base. Trail running and mountain biking are good aerobic exercises for ski conditioning because they involve looking ahead and managing difficult terrain, much like skiing, according to Linda Crockett, education director for the Professional Ski Instructors of America and the American Association of Snowboard Instructors. As it gets closer to ski season, add some short sprints to your running workout to add anaerobic training.

    Squats

    • Traditional squats will build your quadriceps muscles, which help in skiing, but for a more ski-specific challenge, try the squats that American alpine skier Bode Miller uses, according to National Geographic magazine. Using ski poles for balance, stand on one foot and lower yourself until your leg is bent at a 90-degree angle, then slowly stand up. This exercise builds both strength and control.

    Wall Sits

    • Wall-sitting seems simple, but it can give a great workout with no extra equipment necessary. With your back to the wall, lower yourself into a sitting position, with legs at a 90-degree angle. Try to stay in position for 1 to 4 minute intervals.