advice > warm-up

After weeks of counting the days until you are finally sunning yourself on the slopes, the last thing you want is to be stuck in bed after pulling a muscle. To make sure you enjoy maximum time in the snow, we have put together a simple guide to make sure your body is as ready as you are!

Before you get to resort…

It’s well worth spending a few hours in the gym in the weeks leading up to your trip. This will get your body used to the slightly more intense daily regime you will be putting it through, without it going into shock on your first day! And everyone knows an upcoming holiday is the best incentive for getting yourself on those running machines.

Before you hit the slopes…

The first thing you should remember is that your body is in for a lot more action then it is used to and so is going to require a lot more oxygen pumping around it. To give your system kick start make sure you begin your warm-up with some cardio exercises. These are particularly important as it’s a very bad idea to stretch while your muscles are still cold. Here are some ideas for how to get your heart pumping:

1. Fast walking – approx 5 mins. This could be either by walking on the spot of making a brisk walk to the lifts or bakery in the morning.
2. Jogging on the spot – 2 mins.
3. Marching in place – 30 secs slow followed by 30 secs fast.
4. Butt Kicks – 1 min, start slow and steadily increase your speed

Once you can feel your heart rate increasing and you are starting to break a bit of a sweat, you are ready to move on to some core strength exercises. These exercises prepare your muscles for the range of unusual positions your body will be put in while you are on your skis or snowboard. You will be using muscles you never even knew you had, so make sure you’re thorough! Below are some examples of some classic core body exercises:

1. Walking Lunges – Forward (10 steps), Backward (10 steps)
2. Sumo Squats – 10, rest, then 10 more
3. Pelvic Rotation – 10 in either direction
4. “Cat and Cow” - Position yourself on your hands and knees. Alternate arching and drooping your back, holding each position for 5 seconds. (10 reps)
5. Side stretch - Keeping your feet shoulder width apart, stretch one arm over your head and bend your body away from that side. Hold for 10 seconds then swap sides. (3 reps)
6. Tuck jumps – 15, rest, then 15 more

Finally, you need to make sure your legs and arms are well stretched. I know by this time you will be desperate just to jump on a ski lift, but this last few arm and leg stretches really will make your body much better prepared for 6 solid days on the slopes!

1. Arm Circles – 30 secs each way
2. Touch your Toes – Hold for 10 seconds, rest and repeat 3 times.
3. Holding one foot against your buttock until you can feel a stretch in your thigh. Hold for 10 seconds then swap legs. Repeat 3 times.
4. Perform rotations of the Ankle, Knee and Neck – 20 seconds each way.

Warming down

 is just as important as warming up. It will ensure you are still able to walk the morning after a full day of skiing or snowboarding! So before you head to après, try and fit in a few of these stretches to give your body some well-deserved TLC:

1. Jogging on the spot - 2 mins
2. Walking Lunges – Forward (10 steps), Backward (10 steps)
3. Sumo Squats – 10, rest, then 10 more
4. Arm Circles – 30 secs each way
5. Perform rotations of the Ankle, Knee and Neck – 20 seconds each way

Injury Prevention

Below are a few vital points to bear in mind to help insure you have an injury-free holiday in the mountains…

• Use the right gear – If you’re using your own equipment, make sure you have it checked regularly. If you’re hiring, make sure you use a reputable hire company and don’t be tempted to exaggerate your level of skill. If a piece of your hire equipment doesn’t feel right, don’t be afraid to tell the hire company staff. Do NOT borrow your friends equipment – research has shown this to massively increase the chances of you getting injured.
• Don’t get in over your head – Stay on the slopes that match your ability level.
• Don’t just wing it – If you’re a beginner or less confident skier or snowboarder, get professional instruction. This will reduce the chances of you injuring yourself and make it easier to progress, as you won’t have picked up lots of bad habits.
• Shape up – Try and start increasing the amount of exercise you do at home in the weeks leading up to your trip. This will make the transition to skiing every day a lot easier on your body!
• Warm up and down – Check out our warm up pages (www….) for a guide on how to limber up pre-slope.
• Don’t burn up… – When the sun is out in the mountains, make sure your wear plenty of sunscreen to avoid getting sunburn.
• …Or burn out – When you feel tired, take a break! This will reduce the chances of you injuring yourself, meaning you will have maximum time on the mountain.
• Keep warm – Even when the sun is out the slopes can be seriously cold. Stay warm by layering up with appropriate clothing, but make sure your movement isn’t restricted.
• Have plenty to eat and drink – The altitude means your body has to work extra hard to keep you going. Keeping your energy levels up means you are less likely to feel tired and cold or experience hypothermia.
• Wear a helmet – Whether you think they are cool or not, Helmets are definitely preferable to a serious head injury.
• Wear wrist guards – This is highly recommended for snowboarder, for whom wrist injuries are the most common injury sustained.
• Wear goggles or sunglasses – This will protect your eyes and make it easier to see the slope no matter what the light is like.
• NEVER off-piste alone – Always go accompanied by a guide or a friend experienced in going off-piste.
• Follow the FIS code of conduct for piste safety (www.fis-ski.com)