The fitness benefits of skiing are often subject to debate. While the balance and coordination benefits are obvious, alpine skiing only provides minimal strength and aerobic benefits. If you're a downhill skier, your time on the lift line may equal or even exceed the time spent on the slopes. Downhill ski technique usually involves allowing gravity to do most of the work. In fact, students are often told that leg muscle pain indicates poor form. While this may be discouraging for fitness-minded winter sport enthusiasts, there are ways to tweak your skiing so that you can stay in shape over the winter.
Try Cross-Country Skiing
If you watched the Winter Olympics, you probably noticed the cross-country skier's lean fit bodies. Cross-country skiing is more aerobic than downhill skiing. There are no chairlifts, so you have to hike the hills. The upper body is also more active during cross country skiing. Most downhill ski resorts have a cross-country track nearby. Consider spending one or two days of your ski vacation at the cross-country area.
Consider Backcountry or Telemark
Backcountry skiers "earn their turns" by hiking up the hills. Most backcountry skiers have special equipment that allows them to carry their equipment in a backpack. Telemark, which is a technique often used in backcountry skiing, uses more leg flexion and extension than traditional alpine skiing.
Ski Longer Trails
Check the trail map to see if the resort has longer trails. This will keep you in motion for a longer period of time. Most resorts list their longest trail in the "mountain stats" section of their website. You can also choose resorts that have more "continuous vertical," which is the distance between their base and summit elevation.
Ski the Bumps
Bump or mogul skiing involves active flexion and extension of the leg, hip and gluteal muscles. Since it imposes a greater challenge than skiing groomed terrain, it requires extensive core muscle activation, especially of the oblique muscles. The best mogul skiers keep their upper torso facing down the hill while their lower bodies rotate in the direction of the mogul. This causes the obliques, which run diagonally across the abdominal area, to work harder.
Play in the Park
The terrain park is not just for snowboarders. Advanced skiers also enjoy the rails and jumps featured in the park. The jumps provide extensive plyometric training for the leg muscles.
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