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One of the questions we get asked most often by people planning their first ski holiday is: how fit do you need to be?
The good news is that you don't need to be an athlete to enjoy a ski holiday.
In short: You don't need to be super fit to enjoy a ski holiday, but improving your cardiovascular fitness, leg strength and flexibility before you travel will help you stay comfortable on the slopes and reduce the risk of injury, but most people don't need any specialist training before heading to the mountains.
Skiing and snowboarding do place demands on your body (especially by day 6 if you’re going for a week!), so a little preparation beforehand can help you get more out of your time in the mountains.
Skiing and snowboarding use a lot of muscles, some of which you may not use regularly in everyday life. If those muscles haven't been worked for a while, you may find yourself feeling achy or fatigued after your first few days on the slopes.
As well as muscle strength, skiing and snowboarding require a combination of cardiovascular fitness, balance, flexibility and endurance.
If you're not particularly active, it's worth thinking about your fitness at least 6 to 12 weeks before your holiday. The earlier the better though because building strength and fitness gradually can help reduce fatigue and lower the risk of injury.
Let’s dive into some ways of increasing the required elements of your fitness…
Cardiovascular fitness
Improving your cardiovascular fitness will help you stay active on the slopes for longer and recover more quickly after a day of skiing.
Try to incorporate 20 minutes to an hour of activity three times a week. This could be:
running
cycling
swimming
brisk walking
With cardiovascular exercise, you’re aiming to get your heart rate up to 50-60% of your maximum heart rate, meaning you should be able to easily hold a conversation whilst working out.
The most important thing is to choose something you enjoy. If you enjoy it, you're far more likely to stay consistent and keep it up.
Muscle strength
When skiing or snowboarding, the main muscle groups used are your:
quadriceps (quads)
hamstrings
glutes
It's also a good idea to include some core and back exercises in your routine.
Building strength in these areas will help reduce fatigue and improve stability on the slopes. Even seasoned skiers can feel the burn after a few days in the mountains!
Our top tip: take it easy. If you start to feel fatigued, have a rest and you'll be ready to go again the next day.
Leg exercises
Squats (bodyweight, dumbbell or barbell)
Lunges (bodyweight, dumbbell or barbell)
Step-ups (bodyweight or weighted)
Burpees (don't hate us!)
Core exercises
Plank (there are plenty of plank challenges online)
Sit-ups
Russian twists
Flexibility
Adding yoga into your routine can help improve flexibility, mobility and balance, all of which are useful on the slopes.
Yoga is also a great way to stretch tired muscles and loosen up before your holiday. You'll find plenty of free classes online, including sessions specifically designed for skiers.
Once you're on the slopes
A little preparation before your holiday can help you make the most of your time in the mountains.
Before skiing each day, take a few minutes to warm up properly. At the end of the day, stretch tired muscles and enjoy a warm shower.
And don't forget to take advantage of the swimming pools and spas found in many of our accommodation. They're a great way to relax after a day on the slopes.
In Summary
The good news is that you don't need to be super fit to enjoy a ski holiday. However, improving your cardiovascular fitness, strength and flexibility before you travel can help you stay comfortable on the slopes and get more from your time in the mountains.
A little preparation now could make a big difference when you arrive in resort.
Frequently asked questions
Can you ski if you're not very fit?
Yes. Many people enjoy skiing without following a specific fitness programme. However, improving your fitness beforehand can help reduce fatigue and make skiing more enjoyable.
How long before a ski holiday should I start training?
If possible, try to build up your fitness at least 6-12 weeks before your holiday. The earlier the better!
What type of fitness is most important for skiing?
A combination of cardiovascular fitness, leg strength, core stability and flexibility will help prepare your body for skiing and snowboarding.
Is skiing good exercise?
Yes. Skiing works a wide range of muscle groups and can improve strength, balance, endurance and cardiovascular fitness.
