Sports holidays are scheduled for February in many cantons. Downhill skiers, snowboarders and cross-country specialists arrive on the slopes to work off some energy. But preparation is essential if you want to get off to a good start on your cross-country skiing adventures.
Arm, leg and core muscles
Cross-country skiing uses practically all the muscles in the body. That’s why it is extremely important to prepare them for the task ahead. This can be done either at home or in the gym. We recommend using a resistance band for this type of exercise. The following exercises, for example, can be performed using this simple piece of equipment:
- Take the ends of the resistance band in your hands and stand on the band with your feet about hip width apart. Now pull the ends up with both arms. The band provides some resistance
- Knot the band to make a ring and place it around your legs, slightly above the ankles. Now stretch one leg sideways as far as possible against the resistance of the band.
It’s best to start with a few repetitions and then increase the number as you go along. It’s important to do the exercises only until you are tired. And you should experience no pain. People normally do between 5 and 20 repetitions.
It’s important to do more than just exercise the arm, leg and core muscles. You also have to sharpen up your sense of balance. Unlike traditional skis where the entire ski boot is firmly attached to the ski, classiccross-country skis have only the front part of the boot attached. At the gym, it’s best to use an unstable platform – such as a balance board – for balance training.
Balance exercises can also be integrated into everyday activities. For example, you can try standing on one leg while brushing your teeth. If you find these exercises too easy, you could try closing your eyes at the same time.
By the way: SWICA will make an annual contribution of up to 95% towards the cost of your cross-country ski pass or local season ticket
If you have any further questions
about your health, you as a SWICA customer can ask the doctors and medical staff at santé24
for expert advice – free of charge, 24 hours a day. On request, sante24 can also make a doctor’s appointment for you. Phone +41 (0)44 404 86 86
. SWICA customers can also use the BENECURA
medical app to carry out a digital SymptomCheck of potential illnesses and receive recommendations about what to do next. During a subsequent phone call with sante24, customers can decide for themselves whether to release their information from SymptomCheck to sante24.