Be at your peak for heading downhill

If we were to plan our holidays logically, based on what our bodies are telling us rather than the seasons, we would be skiing in summer and lying on the beach in winter. At this time of year we are still battling to get rid of the half-stone we put on over Christmas and are unlikely to walk anywhere, never mind go for a jog, because of the short nights and atrocious weather. It's no surprise, therefore, that unfit skiers can struggle to find the energy they need to go flying downhill, meaning they don't get the most from the experience, or get injured.

However, leading personal trainer David Calder has devised a programme of exercises for Herald readers to follow, whether their holiday is a month, a fortnight or just a week away.

Calder, who skied for Great Britain throughout the 1990s, and now works as a personal trainer in Edinburgh, has many clients who ask for ski-specific exercises to maximise enjoyment on the slopes and minimise the risk of injury to themselves.

He stresses the importance of assessing the level of strain you are placing on your body: "When you are up a mountain, you are breathing thinner air and your heart rate is elevated from doing run after run. It compares with windsurfing, sailing or going for three separate jogs in one day and is enough to burn off 800 calories, which should cover the banoffee pie you eat apres-ski."

Calder, 36, who is originally from Inverness, was a member of the British Freestyle team from 1992 to 1998 and ranked in the country's top three for that period. His speciality was Mogul skiing (racing down bumped or mounded slopes) and he represented the UK in five World Cup events. He also was in the winning team for three years in succession at the Cham Jam skiing and snowboarding festival at Chamonix France. He retired from skiing in 1998 to become a personal trainer and managed the exclusive Olympus Suite Health Club at Claridges, where his client list included actors Madeleine Stowe and Harvey Kietel.

To get the maximum benefit from his programme, Calder recommends that you begin training a month before your holiday, allowing the body to smoothly progress to fitness. But it's never too late to prepare for the slopes and he also has advice for those with a fortnight or even just a week to go. He also suggests wearing your ski boots around the house before the trip, which will let your feet adjust and sharpen up your buckling technique. He adds that a little mental readiness is just as important.

"Getting your head round what you are going to be doing is just as helpful as the exercises," he says. "Spend a bit of time, perhaps a few bouts of 15 minutes, just visualising what you are going to be doing as you ski downhill or watch some skiing on TV as this will get good habits back on board after a year of non-skiing."

If you've got a month to go

In week one, begin a programme of mixed cardiovascular training (cross-training) that includes any, or a mixture, of the following: incline or hill walking with walking poles; jogging or cycling with hills included; using an exercise bike, cross-trainer and stepper. The intensity should be relative to your fitness level. Complete 45 minutes to one hour of continuous cardiovascular exercise, three times during the week with a day of rest in between.

The best cardio for downhill skiing or snowboarding is a mixture of hill-walking, jogging that includes some short hills, bike training and step machine. For cross-country skiing, hill-walking with walking poles, jogging that includes some short hills and the cross-trainer is best.

At this stage you should be working at around 70% of your maximum heart rate. To work this out, subtract your age from 220 and calculate 70% of what's left. For example if you are 40, take 40 from 220 to get 180. Then take 70% of 180 to get a target heart rate of 126 beats per minute. If you don't have a heart rate monitor, you should be able to say a few words but not a whole sentence and at the end you should feel tired but not unable to walk. After your cardiovascular training and exercise training each week, spend around five minutes stretching the legs, bum, upper body, hips, inner thighs, arms and chest.

In week two, continue the first week's programme and add some strength-building exercises. Take a 30-second rest between each of the following exercises for each week of the programme you are following.

Static lunge: step front leg forward in stride position; bend both knees slowly down till front one is at 90. One set of 15 each side, with 30 second rest between each set.

Standing side kicks: one set of 25 each side.

Front squats: bend knees to 90, holding hands out in front; slowly transfer body weight on to left foot for count of three, then centre, then right. One set of 20.

Press-ups from knees (instead of toes): one set of 15 with a 30 second rest between each set.

Triceps extensions: sit on edge of chair with hands to either side, feet almost straight out in front. Lift bum off bench and lower towards floor. One set of 15.

Abdominal crunches: one set of 25.

Lower back extensions: lie face down with hands linked behind at lower back; raise chest and head four inches off floor; lower, looking at floor. One set of 25.

In week three, continue the cardio phase of the routine for the first 20 minutes and then step it up to 75% of maximum heart rate. At 30 minutes, return to 70% for the remaining period until at least 45 minutes.

Static lunge: two sets of 15 each side with a 30 second rest between each set.

Standing side kicks: one set of 25 each side.

Front squats: one set of 30.

Press-ups from knees: two sets of 12 with a 30 second rest between each set.

Tricep extensions: two sets of 12.

Static chair isometric hold: with back against a wall, bending knees as if you are sitting in a chair but without the chair. Hold for 40 seconds.

Abdominal crunches: one set of 30.

Reverse curls for lower abdominal: lie on back, hands palm down on floor. Raise legs to form 90 angle at hips. Move legs towards you for 6-8 inches, using lower tummy strength. One set of 30 Side lifts: lie on side, placing left forearm directly under shoulder, forming a triangle with fist, elbow and shoulder. Align shoulders, hips and knees. Raise hip up from the floor; lower without resting weight. One set of 20 each side.

Lower back ext: one set of 25.

Follow this with five more minutes of stretching, holding each stretch for 30 seconds.

In week four, continue the cardio phase of the routine stepping up to 75% of maximum heart rate after 10 minutes, and continue until 30 minutes. Return to 70% for the remaining period, until at least the 45-minute mark.

Static lunge: two sets of 20 each side; 30 second rest between sets.

Standing side kicks: one set of 30 each side.

Front squats: one set of 30.

Press-ups from knees: two sets of 15 with a 30 second rest between each set.

Triceps extensions: two sets of 15.

Static chair isometric hold: two sets of 40 seconds with a 30 second rest between each set.

Abdominal crunches: Two sets of 30 with a 30 second rest between each set.

Reverse curls for lower abdominal: one set of 30.

Side lifts: one set of 30 each side.

Lower back ext: one set of 25.

Cross-country skiers would gain additional and more specific benefit from using cross-trainers with arm and leg function.

If you've got a fortnight

If you have two weeks before you set off, in your first week follow the "just a week" programme, below. In your second week, complete the cardio and exercises of week three, above.

And if it's just a week

Follow the cardiovascular programme of week one coupled with the exercise programme of week two, focusing on the leg exercise and stretching.

Calder warns that at this short notice, the risk of injury is increased. He suggests spending more time warming up when you hit the slopes, and choosing runs which you find well within your ability.

He adds: "I also suggest doing skiing which involves a lot of turns as this will warm the legs up."

And, finally, drawing on his years of experience as a professional skier, Calder offers some simple but essential technical advice.

"Looking forward to turns ahead is probably one of the most important things someone can do when they are skiing. It sounds basic, but it's key."

You don't use your knee muscles except when you go skiing'

Both Dr Ray Devine and his wife, Margaret, from Inverleith in Edinburgh, have been undertaking pre-ski holiday exercise programmes for the past three winters.

Margaret originally began training with David Calder after having an accident three years ago in Courchevel, France, and had to have reconstructive surgery on her anterior cruciate ligament, while Ray decided to get in some ski training in advance of an extreme skiing holiday, where his party went skiing in unspoiled parts of the Canadian wilderness.

He said: "For me, it is a luxury; for Margaret, it's actually a necessity."

This Easter, the couple are off to Zermatt, Switzerland, for 10 days with their three children, and have already begun their training.

Ray, 42, says: "I had always been sporty in the past, but I haven't been exercising as much as I would like. One of the problems I have is time pressures. I run my own business, and between that and children there is not much space left. However, with the ski training I can maximise my available time to improve my fitness."

He adds: "The biggest thing that it has done for me, apart from the general physical awareness, is that the exercises work on your core strength. They are designed to work muscles you don't realise you've got. If you don't have these muscles working for you, I think you are more likely to have back or pelvic injuries and twisting injuries. That's the big way this training works for me. The stretching is also important.

"You don't use the muscles in your knees, apart from the week abroad when you go skiing. These exercises work your knee strength, ankle strength and basically your legs. They prevent a lot of damage.

"The exercises also improve the quality of your skiing. I think most people are very one-sided but the exercises David has done with me work both sides.

"I'm in surgery all day, and it's quite pressurised, but the ski training leaves you coming away feeling good; it's hard work, but I've never come away from a session feeling absolutely exhausted. You do feel slightly euphoric."

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