The best sports and exercises to prepare your body for the ski season and avoid injuries

Skiing is well known for being a sport that motivates and generates a lot of adrenaline, in addition to helping you stay in shape for more years. The secret to getting in shape for skiing in two weeks It would be a disciplined diet and exercise regime to strengthen the muscles and achieve good resistance before the winter season begins.

The most important thing is to know yourself well, know your limits, do the appropriate exercises for each part of the body and really enjoy your snow vacation, without accidents or falls.

There are many ways to exercise, in the case of this type of activity, the following types of training are recommended.

Most people want to spend all day skiing, even if it has been a long time since they have practiced it. That's not going to be like that all the time.

The expectation is much greater than reality if you do not have a physical condition suitable for the wear and tear that skiing generates, since you are generally in a cold climate with less oxygen than you are used to.

It is important to do cardio exercises a few days a week, we recommend at least 3 days to start and not get overwhelmed. Start with walking, jogging, running, climbing stairs, swimming or any other exercise that increases heart rate is ideal for increasing endurance.

Increasing the intensity and time as you feel comfortable with the exercise allows you to push yourself harder and harder, without reaching extreme exhaustion or injury. We can run for an hour at a good pace, cycle for 2 hours or swim for 45 minutes to 60 minutes.

You must develop strength in your legs, arms and, above all, strengthen your abdomen. The leg exercises They should focus on the position of their knees, feet and back to have good balance and grip. This is necessary to avoid the risk of injury or pain in the knees.

Quadriceps exercises such as sentadillas They are par excellence the best exercises to strengthen the upper part of the thigh. To make them more effective, add weight and increase it little by little. This exercise also works the glutes, and more techniques of this type can be added.

Exercises with ribbons, dumbbells or pulleys to strengthen the arms are recommended, as they tone and exert strength on the ligaments and joints of the arm. Also to strengthen the upper trunk, exercises such as push-ups or bench presses are very effective.

The multi-strength machines found in gyms allow you to perform training routines to strengthen your arms, back and legs. The weight should be increased gradually as the previous weight no longer puts pressure on the body.

To perform cardiovascular exercises, there are the treadmills, stationary bicycles or rowing machines.

If you are bored with all of the above and prefer to do group sports or a more dynamic sport than the weight gym, you can do it. spinning, boxing, crossfit or zumba classes. This helps maintain greater resistance when performing physical effort and they are very complete exercises.

Riding a bicycle is an activity and sport that can be done all year round. It is an exercise that requires balance, quick actions, good reflexes and muscle memory. You can ride a road bike, although with the mountain bike You will spend less time on the bike, you will gain much more reflexes and strength in the upper trunk.

All this is positive if you want to realize ski again. Walking along new or difficult-to-access paths will help your capacity for vigilance and action increase.

The correct position is achieved by standing up straight, separating the feet hip-width apart, bending the knees and in this posture a direct line from the hips to the middle toes of the foot. This is the perfect position for skiing.

Squatting specifically in this position will make it natural when you are on the ski..

The back should be straight, the glutes neither too out nor too compressed. The correct posture is in the middle, so that you do not suffer back pain and remain balanced while sliding through the snow.

Once we get to the place where we practice snowboard and ski, That is, to the slopes, you should not go straight down without warming up because you don't want to lose a minute of action. You can lose all your vacations, especially if you haven't practiced it for a long time.

First you must get used to the climate, pressure, altitude and temperature, which are very different in ski places than where you usually live. With our snowboard and ski students we do warm-up exercises once we arrive at the top of the station as running, push-ups and leg stretches to warm up all our muscles and joints.

Staying hydrated and eating carbohydrates to maintain adequate levels of sugars in the body is just as important, since dry air dehydrates. This is another recommendation to avoid experiencing dizziness or fainting.

Ski or snowboard equipment must be carefully inspected, in good condition and with perfectly adjusted locks. Use the correct equipment for your build and exercise skill level.

Ski lessons are important for every beginner. It is not advisable to take the risk of doing so without prior knowledge of the main techniques, safety measures and use of the equipment. For the youngest and smallest we have the Base Norte club where they get all the benefits of snowboarding and group skiing.

Las ski lessons in Baqueira of Base Norte They have professional athletes and teachers, with excellent ski values ​​and techniques that give confidence to beginners and improvements to advanced skiers.

There are also snowboarding lessons in Baqueira, as in Base Norte where they instill the importance of prior knowledge of techniques, methods, styles, practice locations and how to recognize imminent dangers.

Safety should be a watchword when doing any sport, especially when it is extreme. The information that comes from the hands of top experts is the best and most reliable to follow. In Base Norte there are private classes, group classes, ski or of snowboard. They also have a club and a snowboard online store in which they will obtain all the necessary sports equipment, clothing, skis, boards, protective equipment, among others to enjoy their vacation.