The Benefits of Muscular Endurance for Skiing

Just think about it - we normally spend our days sitting around at work or at home, with the odd half hour workout thrown in. Then go on our winter skiing or snowboarding holiday and expect to be able to able to spend up to 8 hours a day on the slopes, working hard.

When Do I start My Endurance?

If you haven't worked to improve your endurance in the 3 or 4 months leading up to your holiday, then you'll be shattered at best and for some, quite likely end up injured.

It is a fact that during various research on injuries on the slopes, most injuries occur on the third day of a winter holiday. This is when unfit or ill-prepared skiers and boarders are most fatigued.

Is Muscle Endurance What I Need?

Even though you are not running or even moving forward under your own steam, when you're skiing or snowboarding your muscles are actually working way way harder than you know. Balance, co-ordination, supporting your (over)weight, rising and falling, correcting loss of balance - the list goes on and on. Now do you see that you need good muscular endurance simply to keep doing it all day?

What Exercises Should I Focus on?

There's a whole range of cardiovascular exercises you can do to get ready, from swimming (especially with tumble turns) to running or biking. It does make sense to concentrate on those sports and exercises that help strengthen your legs. But don't forget about your core and upper body completely.

Good choices are therefore running, biking, and of course using a cross trainer - these somewhat mimic the motion of skiing.

How Long?

People are frequently advised to do 20 minutes of cardio per session - this is based on the idea that you need at least 20 minutes to really improve your cardiovascular system.

But if your goal is to spend 7 or 8 hours on the slopes, then it makes sense to perform longer cardio sessions oncve you have built up to them. A 40 minute cardio session three or four times a week will certainly help.

If you're not currently doing any cardio, then you'll need to work progressively just to reach the 20-minute mark, but if you are already working out regularly, then you can look to progress.

Quick Tip to Quicker Success

The easiest way to get those cardio sessions in so they make a difference is to pick one workout per week to be your 'long' workout - then you simply add five minutes per week to that workout.

Within just 8 weeks, your 20 minute workout will be an hour long - performed regularly, that will really help you to get through long days on the snow.

By Will Smith