How to prepare for skiing and snowboarding (From Your Local Guardian)

How to prepare for skiing and snowboarding

9:33am Tuesday 3rd March 2009

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So if I'm going off to the slopes, what's the best thing to do?

It all depends on your level. If you are new to skiing then you will find you're working really hard on your legs to start with. It's tough on your thighs and people often find their shins get sore from leaning forward in the ski boots.

The number one exercise for preparation is quadriceps strengthening - that's the muscle on the front of your thigh.

Think about this quick test, give it a try if you feel up to it. Stand up straight with your arms folded and then try squatting all the way down onto your haunches and see if you can slowly rise up again. That's a good test of your quads strength.

If you want to strengthen them up a bit you can get advice at the gym or you can work out at home doing step-ups, squat thrusts, burpees, running starts - any combination of those will work your quads - make sure you take it gently to start with; or try the skier's favourite - sitting on a wall, you lean your back against the wall and then gently slide down so that your hips and knees are at right angles and hold it there gently bobbing from side to side, that will get them going!

If we skiied every day we'd be fit for it, the occasional foray can be a tad more of an assault to the system. Boarders can prepare using the same exercises. If you're learning, expect to feel it in your back and your hands - from hauling yourself back up on the board. Once you get the hang of it though, I think snow boarding is easier on your knees, it's just that it can be tougher on your spine when you slam down!

The best thing to do at the end of the day is heat (hot bath/shower/hot tub) massage if you can get it and plenty of stretching - ready for the next day!