Balance and coordination are the essential fitness requirements of alpine, telemark and cross-country skiing. Without them, even a strong, aerobically fit person encounters difficulty on the slopes and tracks. In contrast, an out-of-shape person with innate balance skills may easily master the sport, but although it's possible to ski with a less than optimal fitness level, getting in shape enhances your safety and enjoyment.
Alpine Aerobic Requirements
Alpine skiers enjoy the luxury of the chairlift, often at the expense of their level of fitness. At destination resorts, high-season lift lines may have up to 40-minute waits -- longer if one of the lifts get stuck in mid-air. But alpine skiers are not excused from aerobic workouts. Skiing nonstop from the top straight through to the bottom of the mountain requires some degree of aerobic fitness. Cardiovascular conditioning improves your overall sense of well-being and allows you to sustain your energy level throughput a full day of skiing.
Nordic Cardiovascular Requirements
Cross-country skiers lack the luxury of a chairlift. If there's a hill, they must climb it. The nonstop action that characterizes Nordic skiing necessitates a high level of aerobic fitness, which explains why a 150-pound person can burn up to 774 calories in an hour of cross-country skiing, according to calculations on the HealthStatus.com website. Skiing speed, wind resistance and hills all affect aerobic intensity and caloric expenditure. Plan your off-slope conditioning program in accordance with your skiing goals. Perform speed intervals to improve ski-racing speed, and outdoor or indoor treadmill intervals to improve cardiovascular strength.
Strength
Your ski instructor watches you ski and asks if your quads hurt. You touch the front of your thighs, and answer, "Well, just a little. Do I need to work harder?" This misconception is common among strong, fit people who take up skiing. In some cases, your strength works against you. The modern ski turn initiates from fine motor movements in your feet and ankles. If you use excessive force from your quadriceps, or in the case of Nordic skiers, your upper body, your ski turns lack grace and fluidity, and may eventually cause fatigue and injury.
Muscular Balance
"Muscling" your skis, as instructors call this phenomenon, often results from muscular imbalances. If the muscles in the front of your body, such as your quadriceps pectorals and front shoulder muscles, are significantly stronger than your posterior muscles, including your hamstrings, gluteal muscles, back and rear shoulder muscles, your body stops working as an integrated unit. This muscular imbalance affects your entire movement quality, impeding your stability and overall muscular endurance. Working out at the gym gets you into shape, but favoring some muscle groups over others interferes with skiing skills.
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