Forget about bad technique or the wrong kind of skis. More than anything, it’s a lack of ski fitness which holds back recreational skiers when they hit the slopes. So here, in association with tour operator Inghams, we present a complete ski fitness guide to get you into shape for your next trip.
It’s been compiled by Dr Steve Ingham, head of physiology at the English Institute of Sport, who has advised athletes at Olympic level across a range of sports – and perhaps its greatest strength is its flexibility.
It’s split into five phases, building from Phase One (early days) to Phase Four (the final weeks before trip). There’s even a little bit extra after that (Phase Five) for the super-fit.
You can spend more or less time on each phase depending on how many weeks you’ve got to prepare, and you can miss out some phases altogether if time’s short. As a result, it’ll help you whether you have twelve weeks prepare yourself, or two.
Check out the ski fitness exercise planners below to see what to do when – and click on the names – Phase 1, Phase 2, etc, to go straight to relevant exercise programme. And don’t forget: if you’re new to exercise programmes, check with your GP first to see if it’s okay for you to try one.
If you’re relatively unfit
| Weeks before your holiday |
Phase 1 | Phase 2 | Phase 3 | Phase 4 | Phase 5 |
12 |
3 weeks | 3 weeks | 2 weeks | 2 weeks | 2 weeks |
10 |
2 weeks | 2 weeks | 2 weeks | 2 weeks | 2 weeks |
8 |
2 weeks | 2 weeks | 2 weeks | 2 weeks | |
6 |
2 weeks | 2 weeks | 1 week | 1 week | |
4 |
2 weeks | 1 week | 1 week | ||
2 |
1 week | 1 week |
If you’re relatively fit
| Weeks before your holiday |
Phase 1 | Phase 2 | Phase 3 | Phase 4 | Phase 5 |
12 |
2 weeks | 2 weeks | 2 weeks | 3 weeks | 3 weeks |
10 |
1 week | 2 weeks | 2 weeks | 2 weeks | 3 weeks |
8 |
1 week | 2 weeks | 2 weeks | 2 weeks | 1 week |
6 |
1 week | 2 weeks | 2 weeks | 1 week | |
4 |
1 week | 1 week | 1 week | 1 week | |
2 |
1 week | 1 week |
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