Get up to skiing speed - how to get fit for the slopes

"Typically, most people do little or no training prior to hitting the slopes and the out-of-condition recreational skier is most at risk of injury," says celebrity personal trainer Stephen Price. "Fatigue is a prime cause of injury and the best way to prevent accidents is by taking part in a pre-ski conditioning programme." Ideally, you should start training a month or more prior to your trip, but if you are going away next week and haven't begun the training regime, here are Stephen's last-minute exercise tips.

The workout

Cardio
Start with a cardiovascular workout. Cycling is ideal to build endurance on the slopes and focuses on the leg muscles used during skiing. Interval training (30-second sprints followed by one-minute moderate pace spinning) is best. Repeat two to five times.

For speed training, add in some jumps. Stand on a bench or box (12 inches high), jump down and then immediately back up. Do this for
10 to 30 seconds at a time, rest and repeat. Experts can try to do one-leg jumps.
To improve side-to-side agility, stand in a relaxed half squat position and step quickly side-to-side, maintaining the squat. Perform for 30 seconds, rest and repeat several times.

Strength training
Muscular strength improves your ability to relax and still maintain control on uneven terrain. Practise single leg squats. Standing with arms extended in front, balance on one leg with your opposite leg extended straight forward as high as possible. Squat down, keeping the back straight. Return and repeat and then continue with opposite leg.
For core strength (essential for stabilising the spine, pelvis and shoulder girdle when skiing) try the rollback. Sit with knees bent and heels on the floor. Keep your torso upright, shoulders back and arms extended forwards, parallel to the floor. Inhale while keeping your belly pulled in. Roll backwards, keeping your chin to your chest and halt two-thirds of the way to the floor. Exhale and return. Repeat the exercise for five minutes.

Stretches
The best stretches for skiers and boarders focus on the lower extremities. Snow-boarders need to stretch the upper body as well. Try core twists. Stand with knees slightly bent and arms crossed in front of you. Slowly look over one shoulder and let your whole body follow until you feel a good stretch in the back and side. Hold for five seconds and repeat in the other direction.

And if you are leaving tomorrow:
Book a sports massage for after your first day skiing and throughout the holiday. Or take a Triggerpoint Starter Set massage ball and roller with you. (£59.95, from Profeet, 867 Fulham Road, SW6, 020 7736 0046, www.profeet.co.uk).

If you have more time try:

Walking Workouts: Regular "walkouts" to maximise your performance on the slopes.
Contact: Clapham Common South Side, SW4, www.walkingworkouts.co.uk,
020 7585 1344.
Cost: on application.

Gym Box Conditioning workout: Uses special pads to simulate the best skiing style.
Contact: Gym Box, 100 High Holborn, WC1, www.gymbox.co.uk, 020 7400 1919.
Cost: Starts March. £8 per session (free to members).

Sno Camp: Six-week course of
45-minute sessions which uses PowerPlates to accelerate results.
Contact: www.virginactive.co.uk.
Cost: £15 to £20 per session.

Snow centre: Book a refresher at the Hemel Hempstead Snow Centre (the only piste in London). From £18. (www.thesnowcentre.com, 0845 258 9000)