Snowboard In Japan

In order to get the most out of your snow trip to Japan, it’s important to have a good base fitness level prior to going.  This will allow you to spend as much time as possible in the pow which of course is the main reason you’re there.

The main areas to work on are cardio, legs and core body strength conditioning. Below is a suggested 30 minute workout routine to help you reach your snow fitness goals:

Warm Up: it is vital to prepare your body for physical activity before getting stuck into full blown training. A 5 minute warm up at about 60% effort is recommended. This can consist of jogging on the spot, star jumps (or Jumping Jacks as their also known), butt kicks, high knees and a few quick shuttle runs will be an ideal start.

Circuit 1:

• Squats x 15-20 reps
• Crunches x 15-20 reps
• Star Jumps – 1 minute @80% effort (complete three rounds, then rest for 1 minute before starting the next circuit).

Circuit 2:

• Lunges x 15-20 each leg
• Push Ups x 15-20 reps
• 20m Shuttle Runs – 1 minute @ 80% effort (complete three rounds, then rest for 1 minute before starting the next circuit).

Circuit 3:

• Step Ups x 15-20 each leg
• Cycle Crunches x 30-40
• Burpees – 1 minute @ 80% effort (complete three rounds, then begin the Cool Down).

Cool Down:

This is as important as the warm up routine that many people overlook. Stretching muscles for around 30 seconds can greatly help your recovery. Areas to stretch are:

• hamstrings
• quads
• calves
• glutes
• chest
• triceps

This routine should take you about 30 minute to complete plus cool down. Done 2-3 time pers week over 4-6 wk period, this will give you a sound fitness base and make your trip so much more enjoyable.

*Note that if you have any concerns about undertaking physical activity, you should consult your doctor before hand.