Whether alpine skiing, snowboarding, cross-country skiing or tobogganing: Those looking for sporting activity during their winter holidays should be fit and tune their body to winter sports with a few exercises. A basic tip in advance: Keep your body and your cardiovascular system going all year round and stay in motion.
Lightweight exercises strengthen the leg and back muscles that are particularly stressed during winter sports and protect them from injuries. For example: balancing on one leg with closed eyes or jumping with your legs closed. These exercises are well combined with two, three endurance training sessions per week (such as cycling, swimming, in-line skating, or jogging), which also strengthen coordination.
Strengthen your muscles in time
Intensive training in ski gymnastics groups prepares optimally for early winter sports pleasure. If these courses are not "just around the corner", other sports groups or gyms offer everything that trains conditioning and coordination.
With the intensive, regular training you best start about six weeks before the holiday, if possible daily ten minutes or twice a week at least half an hour. Do not overwork! When jogging, you should still be able to talk to your running partner. Remember to warm up before jogging.
Carefully approach the first day
Arrived at the resort and for the first time in the snow, you should calmly approach the first day. Now it's time to get a feel for the new underground. Do not drive straight into the high-speed area because your body needs to get used to altitude, less oxygen and other pressure.
Newcomers who have taken a break for one to two years are well advised to spend half a day in professional care by a trainer or guide who will put you on board, so to speak. "
Beginners can recommend a ski course or a snowboard course to get the necessary feeling for the sports equipment. In four to five days you usually have the most important moves on it and can handle most slopes. Basically, after every lift ride the cold muscles and joints should be warmed up by exercises.
Rescue blanket always there
The most common accidents on the slopes include joint injuries, fractures and head injuries. Anyone who sees a skier or board rider who has fallen heavily should cover him with a rescue blanket (gold-silver foil, silver foil as cold protection inside, gold side out) until the rescue service arrives. This thin film should always be carried close at hand.
Proper clothes and equipment
The stronger the wind blows, the faster the athlete cools off. Proper clothing is therefore a must: It is best to wear a windproof outer jacket and overpants on the piste. Also cap and gloves should not be missing. If you do not have the small change for high-tech materials, you can wear the "onion principle": several layers of clothing on top of each other, between which the heat is stored.
To do this, choose underwear that dissipates sweat from the body, such as a synthetic-cotton blend. It speaks against pure cotton, that it absorbs the sweat and one can cool oneself fast. It must be warm and dry on the skin. Well suited is special sports underwear made of functional fibers, which hardly absorbs the moisture itself, but immediately dissipates it into the air. The second layer of clothing needs to warm. Fleece sweatshirts are ideal for this.
For the outer "onion layer" lightweight weatherproof material is recommended to protect the body from excessive cooling.Ski, binding and shoes must be adjusted to the driver.
The ski equipment (skis, ski bindings and ski boots) should be put in order in good time and be adjusted to the body weight and ability of the driver, this service offer sports shops. Bandages with viscoelastic profile inserts protect knees and wrists. As a result, strains are prevented, incorrect loads are avoided.
Do not underestimate the sun!
Alpine beginners often underestimate the power of the sun. Snow blindness or sunburn can be the result. The best protection for the eyes is provided by sunglasses made of high-quality material that completely absorb the UV rays. Also suitable are glasses with an additional lateral sunscreen. A sunblock protects against sunburn, or at least a sunscreen with a high sun protection factor.
Rules of conduct on the slopes
- Be considerate of others, especially beginners.
- Adjust your speed and driving style to the terrain and weather conditions.
- Choose your lane so that the person in front of you is not endangered.
- Enter a downhill run, make sure someone comes.
Do not stop directly on the downhill run, but on the edge of the run. Take breaks only in clear places.
- Just climb up or down at the edge of the slope; in bad weather you also avoid this area.
- Note markings and signals on the downhill route.
- If you see an accident, you are required to help or, if necessary, alert the ambulance service.
- As an accident participant or witness to an accident, you must be able to identify yourself. So: do not forget ID!