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Ahh, summertime. There's nothing quite like the long days, bright sun, and warm weather. It's a time to unwind, spend time with loved ones, and enjoy the outdoors. However, between backyard cookouts and celebratory beach days, it can be easy to stray from your regular routine. Eating and exercise habits tend to fall to the wayside, a trend that is common for many during the warmer months. For winter enthusiasts like ourselves, come ski season, we will be kicking ourselves for slacking off all summer. But hey who wants to spend a beautiful summer day at the gym? To help you kick some butt next winter, we've put together a list of enjoyable ways to remain in shape throughout the coming months.

Do you know that feeling after you get down from your first run of the ski season? Thighs burning, sore muscles, legs shaking? We certainly do. That initial day back on the slopes can be rough after several months off. Skiing is a full-body workout, requiring the use of your arms, legs, and core, not to mention cardiovascular and endurance strength. As any skier knows, staying in shape is essential for enjoying the sport to the fullest. Not only does it help to prevent injuries, but it also improves your balance and coordination on the slopes. Luckily, there are a number of summer workouts that can help you get in shape for ski season.

Five Summer Activities to Help You Stay in Shape for Ski Season

The three most important factors for ski training are: strength, aerobic fitness, and flexibility. Being physically fit in all three of these categories will enhance your ability to ski all day with less exhaustion or risk of injury. By targeting strength, aerobic fitness, and flexibility in your workouts, you will be set up for success come the first flakes of snow. Each of the activities we have compiled focuses on one of these disciplines while also keeping your workout fun and motivating!

1. Hiking or Trail Running

@courtneyalama

Depending on your preference, hiking and trail running are both excellent options for exercise during the summer. Not only are you spending time outdoors and in the mountains, you are also building muscle while improving your cardiovascular health. The mixture of steep climbs, uneven terrain, and careful descents can give you a great full body workout. Not to mention, the hills and turns in trail running force you to focus more on your balance and the use of different muscles in order to tackle technical terrain. Between building leg muscle, enhancing endurance, and finessing balance and coordination, hiking and trail running are great outdoor activities to include in your exercise routine.

2. Strength Training

Strength training is a guaranteed method for building your muscles, protecting your joints and reducing your risk of injury. Additionally, strength training can help to improve your balance and coordination, both of which are essential for skiing. It’s important to build progressively, starting small and working your way up both with intervals and weights. The main muscle groups to focus on are: abdominals, legs, and glutes. Rather than training indoors, take to the outdoors and do your exercises on your porch or in the yard! While there are a variety of exercises that target each muscle group, below is a comprehensive list of highly recommended exercises:

● Jumping lunges

● Wall sits

● Glute bridges

● Bicycle crunches

● Squat jump

● Planks

● Single-leg deadlifts

3. Mountain Biking

@fionakao_

If you’re seeking the rush of adrenaline that you feel when skiing, mountain biking may be the closest thing to it. Requiring a similar level of focus and downhill mentality, mountain biking is one of the best off-season activities for skiers. An excellent endurance exercise, it works your legs, abs, arms, heart and lungs. Mountain biking also significantly improves your cardiovascular health, enhancing your heart’s oxygenated blood output to your muscles more efficiently.

Not only does mountain biking focus on your strength and endurance, it also helps with balance and coordination given the added difficulty of obstacles and varied terrain. Since you’re traveling at high speed, you are required to have excellent eye-body coordination and quick reflexes, which is very similar to skiing. Last but certainly not least, mountain biking is a great social activity, and you’ll be sure to find new friends who mountain bike and ski! Who doesn’t like meeting new adventure buddies?

4. Swimming

@kiley.mckinnon

Swimming is the perfect summer activity for ski season training. Whether you choose to do so in a pool or natural body of water, it is an outdoor option that has extensive benefits. One of the major advantages of swimming is that it’s low-impact, meaning that it’s gentle on your joints. This can be a great option if you are recovering from an injury. There are various strokes you can do to work different muscle groups, helping to build endurance and strength especially in your upper body. Swimming also helps with cardiovascular and lung health, which most certainly helps with skiing.

5. Yoga

@kylaruddell

Placing a heavy focus on flexibility, yoga is an incredibly beneficial option for staying in shape over the summer. Aside from centering your mind and enhancing focus, yoga helps to stretch out the muscles to help keep mobility and strength high. Increasing your range of motion and improving stability, yoga helps with balance and prevents the risk of injury. Not to mention, it is a wonderful morning routine to implement into your daily life. With a variety of different poses, this low-impact workout option will increase strength in all muscle groups and prepare your body for ski season.

Whatever workout you choose, make sure to focus on building strength and improving your endurance and flexibility. Not only do you want to feel physically strong and fit, you want to have a healthy heart and reduce the risk of injury. Be sure to take advantage of one of these summer activities on your own or with a friend and you’ll be feeling more ready than ever come ski season!

Emily Crofton

Hi! I’m Emily Crofton. I am a freelance writer and photographer based out of Burlington, VT, specializing in telling outdoor stories for brands interested in creating engaging content. I am also a freestyle ski coach, certified health coach, and passionate outdoor enthusiast. When I’m not writing or capturing moments, you can find me skiing, hiking, biking, camping, or adventuring with my dog.

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