HLN Shop Are you going on a winter holiday soon? A week of skiing or snowboarding requires good physical preparation. That’s where the problem often lies: too many skiers and snowboarders go on leave without training. Do you want to avoid injuries and muscle complaints? With these tips from HLN Shop prepare your body for your ski trip. And we have also thought about the little ones.
Train your fitness
Even for those who glide gracefully down the mountain, a week of fun in the snow is quite demanding on the body. Most skiers are not used to being physically active for hours every day, seven days in a row. To avoid gasping for breath when you click into your skis at the top of the slopes, it is best to work on your fitness a few weeks before your holiday.
Good endurance reduces the risk of injury. It is not without reason that most skiing accidents happen in the afternoon, when fatigue sets in and you are less alert.
Jogging, cycling, swimming and inline skating are ideal sports to boost your endurance. A few tips:
• Training one to two times a week will significantly improve your fitness.
• An effective fitness training takes more than 60 minutes.
• Take your heart rate into account. This is ideally 60 to 70% of the maximum heart rate (approximately 110-130 beats per minute).
• End your training with a cool down: walk, cycle, swim… calmly to remove the waste products from your muscles.
He is trained in ski and snowboard skills
There is no better way to prepare yourself for your ski trip than to get on the slopes beforehand. You certainly don’t need to book a short ski for that. You can also brush up on your technique close to home.
On the indoor slopes of SnowWorld Antwerp, located in Wilrijk, you are assured of perfect snow all year round.
• A SnowWorld ski pass for 2 hours can be purchased via the HLN Shop, now with a fifteen euro discount per person.
• Also a SnowWorld evening ski pass for 4 hours can currently be found at a nice discount in the HLN Shop.
Strengthen your thighs
When skiing and snowboarding, you use muscles that you use little or completely differently in everyday life. To maintain your balance, you must constantly bend your knees while skiing and snowboarding. That means a serious strain on your thigh muscles.
Arm yourself against overload and injuries by strengthening this muscle group before your ski trip. How do you do that? Some simple pre-ski exercises at a glance:
Squats
• Place your legs shoulder-width apart and point your toes slightly outward.
• Bend your knees until your thighs are parallel to the floor. Make sure you have a straight posture.
• Return to the starting position.
• Repeat 15 times, in two sets.
• Make sure that your knees do not go past your toes while squatting.
Climbing stairs
Taking the stairs regularly is better than running up a long flight of stairs once a day. Also good: climb the stairs slowly, taking 2 steps at a time.
The invisible chair
Support your back against the wall and ‘sit’ so that your legs form a 90° angle. Hold this position for as long as possible.
Prepare your child
Teaching your child to ski by yourself is not easy, unless you are a ski instructor yourself. It is better to leave teaching to professionals. Is your child dreading taking ski lessons from a foreign-speaking teacher? Then work on his self-confidence in your own country by booking some ski lessons in an indoor slope. A good start is half the battle!
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The above article was written on behalf of the commercial department of DPG Media and falls outside the editorial responsibility.
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2023-10-04 17:20:00
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