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How to be "Ski Fit"

Going skiing? Did you know how many different muscles you use when skiing? Let Vision PT show you how to train so you are ready to hit the slopes!
Fitness and Training
Fitness and Training

By Helen Kennedy at Wahroonga

I recently had a fabulous week of skiing in northern Japan.

Over the last 7 months, I've been doing lots of cycling with many lovely hills, running a couple of times a week and including squats and lunges in my weight training sessions.

Having consistently trained in the lead up to my ski holiday, I was confident of having strong quads and core. On our 1st morning of skiing, after adequate fuelling at the breakfast buffet and limbering up with a few squats and side lunges, we hit the slopes of Furano.  I was immediately conscious of how strong my legs and core felt.  About 3pm, it was only my cold fingers and toes that prompted the decision to stop and head for the onsen (Japanese hot spring bath).

Vision client Katrina was also delighted with her level of fitness and improved leg strength, attributed to her PT sessions of leg work and cardio.

Our fellow skiers endured varying degrees of muscle fatigue, soreness and regret for not being ski fit!

Prepare for your ski holiday with the following exercises:

Walking/ running


Stationary bike/ spin bike - intervals of varying pace and resistance/ seated and standing on spin bike


Cross trainer

Step ups

Strength exercises for legs - squats/ lunges (front and side)/ leg press, deadlifts

Core exercises - all weight training, rower, leg lowers, glute bridge

Helen's tips for enjoying your ski holiday

  1. Regular weight training and cardio sessions for 3 months leading up to ski trip
  2. Include extra leg and core exercises
  3. Eat a nutritious breakfast
  4. Warm up before skiing with some squats, side lunges
  5. Engage your core when skiing
  6. Stretch and/ or enjoy Japanese onsen after skiing!

Remember most of all to have fun and enjoy the experience, you have put in the hard work to be "Ski Fit"

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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