Every year, as the ski holiday approaches, the question arises "am I fit enough?". Unlike before a beach holiday, where this question may also have an aesthetic consideration, winter sports are really about physical condition. So that you can get as much as possible out of your well-deserved skiing holiday - and prevent injuries.

Gabriela Zerger, Wellbeing Manager at Aspria Hamburg Uhlenhorst, has been skiing for as long as she can remember and is therefore the perfect person to give us tips and tricks on fitness in connection with winter sports.

Whether skating, skiing or snowboarding, you should aim to have a basic level of fitness in terms of strength and endurance in order to be able to enjoy yourself and come back from your holiday without any pain, if possible.

The basic elements to focus on are mobility, strength, coordination as well as flexibility and balance. “Balance in particular is enormously important if you want to get through the wonderful time in the snow without getting injured," says Gabriela. "The ground is unstable and if your stability is not good, things can go wrong very quickly. I therefore recommend one-legged exercises with the Bosu or gel cushion as well as training trunk coordination and hip stabilisation by shifting the body weight from one side to the other. The often underestimated balance training is really very helpful if you want to have fun on the slopes. In fact, it is indispensable for beginners and senior individuals or after a longer break, when there is of course an increased risk of injury ".

According to Gabriela, the LIIS (low-intensity steady state) training method is also ideal for preparing for skiing. She explains why: "Whether swimming, jogging, cycling or on the cardio machine in the gym, slowly doing the same movement over and over again at low speed is perfect to prepare for the winter season. Add in a little HIIT training as a change of pace and booster, and there's nothing standing in the way of successful days on the slopes ".

Speaking of slopes, once arrived at your holiday destination, Gabriela's has further recommendations for you to follow on the day. " Make sure you start the day with a hearty breakfast, consisting of carbohydrates that will keep you full for a long time ". Then do light mobility exercises to warm up - really just to give your joints the signal that you are about to be put to work. That's quite enough and you can head straight out".

Back from the slopes, of course, it's all about preventing muscle soreness. Here Gabriela's tip is about 10 to 20 minutes of static stretching of calves, buttocks, lower back and front and back of thighs. "Stretch for about 45 seconds per muscle group during the stretches, which is equivalent to 8 breaths. And then go into the sauna. This not only relaxes your muscles, but is a wonderful way to review the experiences of the day and let it end in a relaxed way ", says Gabriela.

Back from the winter holiday, as after all other sporting activities, it becomes quite clear which muscles are best trained. Soreness in one place or another can indicate a lack of strength in the muscles. So the next training plan should take this into account.

Our Aspria experts are always on hand to help you either to prepare or follow up on your skiing holiday. Check the timetables for specific classes and/or book a personal training session to receive a customized training plan.

And remember Gabriela's top 5 general winter sports tips:

1. Prepare yourself with full body workouts. Train 50% strength and 50% endurance.

2. Eat complex carbohydrates and drink plenty of water during your ski trip to stay hydrated.

3. Take magnesium in the evening to aid muscle recovery.

4. Focus on yourself while skiing, and ski according to your ability. Blank out any "competition" on the slopes - your muscles will automatically be less tense.

5. Reward your efforts on the slopes with a sauna and/or massage - your body will be grateful.