Getting in shape for your winter adventure is more than just exercise - it's about getting ready for the snowy moments you’ve been dreaming of. Picture yourself snowshoeing through a quiet forest or gliding on cross-country skis across a snowy meadow, with a warm chalet and crackling fire waiting for you. A little preparation now will help you enjoy every moment, so let’s get started!
how to get fit for your winter holiday
Strength isn’t just about biceps and glutes - it’s mental, too! A little physical training gets your body ready for winter thrills and keeps you feeling fabulous. The earlier you start, the better, but don’t stress - we’ve got you.
For a foolproof plan, check out BeFit Apps, developed by Neil Maclean-Martin at La Clinique du Sport in Chamonix. These video based workouts are like having a personal trainer in your pocket, focusing on core strength, balance, and flexibility - essential for skiing, snowshoeing, or, let’s be real, just walking on icy paths without landing on your butt.
Pro Tip: These exercises are perfect for all levels and can be done at home or at the gym. Quick disclaimer: If you’re new to exercise or have any concerns, consult your doctor or a sports professional first.
Fitness: Don't panic, just move
We get it - the holiday countdown is ticking, and you’re thinking, Should I run a marathon next week to prep? Short answer: No. Instead, focus on what you can do, because every little bit of movement adds up.
If you’ve got a few weeks to go, stick to activities you already know and love - whether it’s walking, cycling, or even dancing around your kitchen. Gradually increase how long or how hard you go, et voilà, you’re building stamina and confidence.
Reminder: Last-minute panic workouts won’t turn you into an Olympic skier overnight. But consistent effort over time? That’s the ticket to feeling strong and injury-free when you’re carving those tracks or exploring snowy trails.
Cross Country Skiing - The full body work out!
For cross-country skiing in particular, an improved range of motion and flexibility will pay dividends prior to your holiday. Cross-country skiing or 'nordic skiing' is a great way to improve your overall health. It's an all over mind & body work out!
Nordic skiing combines both a lower body and upper body workout, while simultaneously working both the “pulling” and “pushing” muscles of each region. The workout comes due to using your own locomotion to move through the terrain. Even muscles that don’t seem to be in use are actively involved to balance and coordinate the body and because no one muscle group should be overused, the activity can be sustained for hours on end.
Maintaining an elevated heart rate during exercise can strengthen and improve your heart’s capacity to pump blood efficiently and effectively. Read the Top 10 Benefits by Health and Fitness Revolution.
However, if you are new to cross-country skiing or booked on a multi-day skiing trip then some pre-ski physical training is advised. It can help reduce post exercise soreness, reduce the chance of injury and over stretching and enable you to enjoy getting the most out of every day. The sliding or 'kick and glide' action of the legs and opposite arm to leg motion does activate the whole body, but here are a few examples of exercises or training methods that can help.
Cross Trainer or Rowing Machine: Utilising these machines in the gym can boost aerobic fitness and engage multiple muscle groups, providing a solid foundation for skiing. Hill walking with trekking poles - if time and location allow then there's nothing more invigorating for that 'feel good feeling' than exercising in nature.
Nordic Walking: Originally adapted by the Finnish cross-country ski teams as 'summer cross training' Nordic Walking is now recognised as a specific fitness technique. With the use of poles (the same as those used for cross-country skiing) you can replicate an 'off snow' aerobic work out engaging the upper body and legs.
Hip Flexor Strengthening: The hip flexors play a crucial role in cross-country skiing, aiding in the movement of the thigh. Strengthening and mobilizing these muscles can prevent strain and improve performance. Incorporating exercises such as the half-kneeling hip flexor stretch can be beneficial.
Yoga for flexibility, strength and stability: Concentrating specifically on exercises working the arms, legs and hips here are some interesting articles that can help get you started or help you concentrate your current practice. Yoga for flexibility and power yoga for skiers.
Rest, Recovery & Nutrition
Consider reducing the intensity of your exercise in the last 2 weeks leading up to your holiday and instead add a little more emphasis on getting enough rest, sleep and good food. Relaxation coupled with a healthy diet will help you arrive invigorated, motivated and ready to enjoy your snowshoeing or cross-country skiing! If expert diet and nutritional advise is something you are interested in we recommend the services of Rebecca Dent MSc / BSc
Sustenance: snack smart!
Great adventures require great fuel! Lucky for you, our destinations are bursting with incredible local eats - but keeping yourself energised while you’re out and about is key. Tasty, nutritious snacks are your best friend, especially when the weather’s less cosy chalet and more arctic expedition.
Julia (International Mountain Leader, BASI ISIA Nordic Ski Teacher & Personal Trainer)