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Fit for ski touring: How to optimally prepare yourself in the gym.

Ski touring is more than just a winter sport - it is a full-body workout that requires strength, endurance, balance and mental strength. But if you want to excel on the peaks of the Alps, you shouldn't start on skis first, but train your fitness in advance. The gym is the ideal place to prepare for the challenges of the ski touring season. With these training tips, you can lay the perfect foundation for your winter adventure!

Why fitness is crucial for ski tourers

1. strength: The ascent on touring skis primarily strains the leg and core muscles.
2. endurance: Long climbs up the mountain challenge your cardiovascular system.
3. balance & coordination: Stability is particularly important when skiing in deep snow in order to master the slopes safely.
4. flexibility: Smooth movements reduce the risk of injury in the event of sudden strain.
Mountain landscape in winter_ski tours_deep snow_hotelsinshape_best fitness hotels_AdobeStock_75676704
Mountain landscape in winter_ski tours_deep snow_hotelsinshape_best fitness hotels_AdobeStock_75676704

The perfect ski touring workout in the gym

1. leg strength: your engine for the ascent

  • Squats (squats): Perfect for thighs and buttocks. Vary with barbells or in the Smith rack
  • Lunges (lunges): Promote stability and specifically strengthen the legs.
  • Leg press: Allows you to work with heavier weights and build strength.
  • Calf raises: Indispensable for the often neglected calf muscles.

2. core stability: the key to balance

  • Plank variations: Promote stability and train the entire core.
  • Russian Twists: Support the rotational force required for ski touring.
  • Cable Woodchopper: Simulates the lateral load that occurs during descents or balancing acts.

3. endurance training: your basis for long tours

  • Stepper or Stairmaster: Simulates the ascent and strengthens the leg muscles at the same time.
  • Treadmill with incline: Perfect for training uphill walking.
  • Rowing machine: Promotes endurance, but also trains arms, legs and back.
  • HIIT workouts: Interval training increases your resilience and makes you fit for changing speeds.

4. balance & coordination: safe on any slope

  • BOSU exercises: Squats or lunges on a balance trainer strengthen your coordination.
  • Slackline: Ideal for improving balance and body awareness.
  • Single-leg exercises: For example, one-legged deadlifts or standing balances to increase stability.

5. stretching & flexibility: your injury protection

  • Stretch your thighs, calves and hip flexors.
  • Use foam rollers (foam rolling) to loosen the muscles and relieve tension.

Fitness tips for tour preparation

  • Train functionally: focus on exercises that simulate movements from ski touring.
  • Increase slowly: Increase weights or intensity gradually to avoid overloading yourself.
  • Combine indoor and outdoor: supplement your studio training with hikes or short ski tours to get used to the strain.
  • Pay attention to regeneration: give your body enough breaks - this also strengthens the muscles.

Your reward: fit as a fiddle on the summits

The combination of targeted strength and endurance training makes you fit for the challenges of ski touring. With every training day in the gym, you get closer to your goal: the enjoyment of untouched powder snow, breathtaking summit views and the unforgettable descent into the valley.

Pack your sports gear and get going - the mountains are waiting for you!

The Alps offer a variety of routes for every taste and fitness level. The Hohe Tauern, Tyrol and the Bavarian Alps are particularly popular, with each region offering unique tours:

  • Bavaria: From the famous Watzmann to the gentler Jenner area to classic routes in the Berchtesgaden Alps, beginners and experienced tourers will find exciting opportunities.
  • Salzburg: The Kreuzkogel near Sportgastein and the Kitzsteinhorn in Kaprun offer breathtaking panoramas and make ski tourers happy.
  • Tyrol: Head up to the legendary Wildspitze, the highest peak in Tyrol at 3,770 metres, which offers panoramic views of the Ötztal Alps.
  • Upper Austria: In addition to high alpine challenges, the Dachstein region also offers gentle slopes for tourers who prefer a moderate pace.
  • Carinthia: The gentler Nockberge mountains with the Großer Rosennock offer a mixture of gentle climbs and sunny descents.