Training Fit in the ski vacation

Fitness training for skiing in winter should start now

09/10/2014

When the ski season is opened in winter, the high season also starts for the hospitals in the ski areas. Twisted knees, torn ligaments, and broken bones often need to be treated every minute. Mostly injured skiers who are not regularly or only once a year on the slopes are traveling. To minimize the risk of injury, experts suggest early training that should be started right now. In conversation with the recruiting agency „dpa“ explain Professor Dirk Siebert, sports scientist and expert for winter sports at the University of Leipzig, Andreas King of the German Ski Association (DSV) and Alexander Dillig of the German Ski Instructors Association (DSLV), how to get fit for skiing.

Good fitness training protects against injury while skiing
Skiing is a sport whose physical stress should not be underestimated. Anyone who spends the whole year either in the office or on the couch, will quickly come to his physical limits during a ski holiday. And worse, the risk of injury is significantly higher for untrained skiers.

„Ideally, winter athletes, of course, keep themselves physically fit throughout the year. "At least three months before the start of the ski holiday untrained winter athletes should start with the fitness program. „Slight stretching exercises make the muscles supple, "said the sports scientist, and the training should be held at least twice a week.

Fitness exercises in everyday life before the ski holiday
Who does not want to go to the gym, can also keep fit with targeted exercises in everyday life. „Dillig explains that you can stand on one leg when brushing your teeth, and this is how you train your coordination and balance, and another simple balance exercise is standing on a rolled up mattress the stairs are taken instead of the elevator.

To increase the condition, it makes sense to complete targeted endurance training. Especially cycling or endurance runs are suitable. „One should not exaggerate it immediately“, warns Siebert. Completely inexperienced people should first start walking, then go slowly for walking and then for short endurance runs.

On the slopes: „At the first signs of exhaustion, a break is announced, "said King. Because on the ski slopes lurk other dangers than in the domestic balance and endurance exercises.

Training exercises by ski professionals
Ski pros complete various exercises every day to keep fit. Thus, the balance can be trained in each of the forearms and feet supported on a large gym ball, with a similar position as in push-up is taken, except that it is not supported on the floor but the exercise balls. Then it tries to keep the balance as long as possible.

Also popular among professionals are sit-ups on a ball cushion. You sit on a cushion or - if none is at hand - on another thick pillow and leans back slightly. Then the legs are bent and parked on the ground. Alternately, one leg is now pulled against the chest for 30 seconds.

Skiers should have first-aid knowledge
Not only the physical fitness should be trained before the ski vacation. The FIS rules, the general rules of conduct for skiers and snowboarders, should be kept in mind by every winter sports enthusiast and, if necessary, refreshed in good time. For example, the rule for cross-country skiers is always to avoid right-hand traffic.

King also points out that on the slopes always a dressing kit should be carried. „Plasters, bandages, rescue blanket and triangular scarf should be included“, so the DSV expert. Also, a first aid course before the start of the ski holiday makes sense.

If you're traveling with more than one person and you do not know the ski area so well then you should inquire about central meeting points before skiing, according to Siebert. „Because if someone gets lost, you find yourself so much easier again. "

Ski equipment should also be made fit
König points out that even the ski equipment should be made fit before winter holidays. This includes a review of the bindings of the skis - especially for skiers who have lost or lost weight.

The clothing should be made snow suitable with impregnating spray. „After the impregnation spray has been applied, it can be ironed in with moderate heat using the iron ", so the tip of the expert In case packing should be paid attention to trifles. „Nothing is more annoying than being on the slopes on the first day of your holiday and only having one glove with you "adds Dillig, adding that the winter sports equipment can also be rented at the ski resort. „It's best to pick up the equipment before the first day of skiing and stop everything.“ (Ag)