Get 'ski fit' with James Alfrey from the Weald Sports Centre

How to get fit for the piste is the question coming up at the local gyms, and if you can’t wait for the snow to arrive and plan to head off for the ski-slopes this Winter, James Alfrey a familiar face at Weald Sports Centre working as a fitness instructor, has a personal skiing workout plan to get in shape before he hits the slopes.

 

The critical thing according to James is core stability and making sure you have a low centre of gravity while the upper body work needs to be explosive. “Going down the skil slope needs to be a forceful movement so you need to strengthen your leg and back and core muscles,” says James . “Squats and lunges are good and anything that uses balance.”  

 

James' Top Skiing Tips

 

When is the best time to get warmed up for the slopes? The answer is right now! It takes time to get back in shape and the minimum amount of training you need is 30 minutes two to three times a week 4 - 6 weeks before you start skiing. That might seem like a long time but stick with it and hang in there for the results. You don't want to spoil that holiday just because you watched Eastenders instead of visiting the gym.

 

Of course don't over do it, If you feel like your routine is not working, I would say just relax a bit more. Muscle is not built in the gym and the important thing is to rest, make sure you are eating properly, and that you are getting enough sleep and the right amount of water.

 

Finally, remember that stretching after exercise is very important. Not only is this a good way psychologically to begin and end your workout but it is also a way to build strength in the muscle tissues.

 

So - you will be on the plane before you know it and results won't come overnight – so here are three exercises to get you started.

 

The Squat

 

This move focuses on the legs, back and abdominal muscles - you assume the position of skiing, again getting you used to the stance.

 

Description - With your feet shoulder width apart and toes facing forwards, take your hands out in front of you, focus on a spot 6-8 feet away,  take a deep breath (making your back straight) and with your weight in your heels (don't lift your toes off the floor) perform a sitting motion until your knee is at a right angle.

 

You can also do static holds - holding the squat for a long period will get you used to spending a day on the slopes.

Or you can do closed leg squats so the same squat with feet together - add a twist when returning to standing for that little extra abdominal work.

 

The Lunge

 

Focusing on the legs this exercise will help develop posture and also help prepare you for cross country skiing.

 

Description - with feet shoulder width apart take a step forward with your right foot, take a step back with the left. Keep both feet facing forward and your chest proud and stay looking forward. Raise the heel of your back foot and drop your knee to the floor your body should move in a straight line up and down. Change legs

 

Hip/leg extensions

 

These can be performed with or without weight and help to strengthen the iliopsoas – the inner hip muscles. They can also increase range of movement at the joint making you stronger with better posture.

 

Description - Lie with your back on the floor (this is also the the way to best engage your abs)  now raise your legs as up straight, from here , you can take one leg down and bring it back up to change legs or you can take both legs wide and bring them back together or alternate legs to the side - this exercise is also good to strengthen the core

 

Good luck, persevere and I will see you in the queue for the chair lift..!

 

More information from the Weald Sports Cente 01580 710720.