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Pre-Ski Exercises

As with any vigorous sport, a little preparation goes a long way. No matter how fit you think you may be, if you are not a regular skier, you will be making a lot of your muscles (particularly in the legs) work considerably harder than they are used to.

To make your trip more enjoyable and help you avoid unnecessary aches and strains, we strongly recommend that you follow the simple training exercises outlined below. 'Little and often' should be your guideline, beginning slowly and building up gradually as you feel the muscles strengthen.

Ideally, begin your fitness programme 6 - 8 weeks before your trip and work through it at least twice a week.

Arm Circles

Move your arms for 30 seconds in each direction, starting with small, quick circles and moving on to larger, slower circles.

Breathing

Put your hands on your hips. Slowly breathe in deeply through your nose, filling your lungs as much as you can. Breathe out through your mouth. Continue this for one minute.

Knee Bends

Place your hands on your hips and raise yourself on to tip-toe. Slowly lower your feet and continue to lower by bending your knees. Repeat this exercise five times, slowly.

Sit Ups

Lie down, looking at the ceiling, legs bent, with your feet flat on the floor, shoulder-width apart. Inhale. Exhale as you raise your chest towards the ceiling, bringing your shoulders a few inches off the floor. Hold for one second. Inhale as you lower your shoulders back to the floor. Try to build up to ten sit-ups.

Ski Squats

Place yourself against a wall in such a position that you form a shape as shown in the diagram above. Hold this position for one minute, then rest. Repeat three times, eventually increasing the length of time and number of repeats.

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