Getting ski fit before you hit the piste is vital to help you get the most from your skiing trip and return home injury-free. As well as a solid base of aerobic fitness for tackling those long ski runs, you need to improve better flexibility and prepare your joints for a wide range of movement. You also need a good balance, so a strong core and powerful muscles in your lower body are essential. Your body needs to be balanced. Imbalances or weaknesses could cause injury. It is encouraged to get a total body workout before hitting the slopes.

Common injuries are those to the shoulders, knees, ankles and wrists so it’s important the tendons and ligaments surrounding your joints are strong and flexible. As well as your cardiovascular work, your pre-ski shape up should incorporate exercises that strengthen your abdominal and the muscles in your hips, bottom, and legs. To prepare you for the twisting and turning involved in snow-sports, choose activities that involve a wide range of movement. A lot of the girls go mountain biking, climbing, and swimming. Another suggested activity is surfing. It complements snowboarding because you need great balance and lower-body power for both.

Ideally, start you ski-fit regime a couple of months before your trip. If you have a ski holiday booked for January or February, start preparing your body in the autumn. Little and often is best. This way, you’ll see an improvement in your flexibility and strength. Don’t binge-train at the last minute or throw yourself in at the deep end. You’re more likely to get muscle strains or give up training. Here are some tips to keep you fit while your away on your ski holiday:

Pre-Ski: Walk to the ski lift instead of jumping on a bus. A steady 15-minute walk will wake up your muscles. After this, do some dynamic stretches such as squats and lunges for about 5 minutes. This will prepare your muscles and joints for the full range of movement needed on the slopes. If you’re likely to be doing jumps, then warming up is even more essential.

After Ski: The worst thing you can do is sit down. Go for a 20-minute walk around the resort to clear the lactic acid from your muscles. Do some stretches or some yoga and have a nice hot bath. Remember to drink lots of water too, to help your muscles recover.