GET READY TO HIT THE SLOPES

Before undertaking any training regimen for the first time, see your doctor for a check-up.

SNOW SKIING
If you’re a skier you know what I mean, the first day of the season you hit the slopes with so much enthusiasm you forget that your body has been sitting at a desk for the better part of six months.

The second day you find yourself in the hurt locker and your ability to ski as much as you want disappears.

This program should help. Ideally you would complete these exercises three times a week for four weeks before you hit the slopes.
WEEKS ONE AND TWO
Walk/run 30 minutes or cycle 45 minutes or rollerblade 1 hour.
Stretch hamstrings, quadriceps, calves, abductors, triceps and shoulders.
Do each stretch slowly, holding for 20-30 seconds, repeating five times.
Wall sits (a sitting position with your back flat against the wall) 2x1 minute.
Calf raises 20 each leg.
Sit-ups 20 each side.
Push-ups 15.
Step-ups 1 minute each leg.
Side-to-side jumps 30 seconds.

WEEKS THREE AND FOUR
Walk/run 40 minutes or cycle 1 hour or rollerblade 1 hour.
Stretch: same as weeks one and two.
Wall sits 4x1 minute.
Calf raises 25 each leg.
Sit-ups 30 each side.
Push-ups 20.
Step-ups 2 minutes each leg.
Side-to-side jumps 1 minute.