First steps: The apprentice skier must memorise a list of essentials

Many people seem to think that one has to be inordinately fit in order to be able to ski. This is true only if you are doing it at an advanced level. At such a level, this sport is extremely tough and ranks alongside rock climbing and mountaineering as the riskiest of the common adventure sports. But it is possible to learn to ski and then continue to do it at a basic level even if you are plump and paunchy, or reed-thin.

However, it is advisable to go in for some amount of preparation before you hit the slopes. This is because even moderately strenuous skiing can be tiring. Once fatigue sets in, it is difficult to exert oneself to follow instructions relating to the right technique. This serves no purpose. Your day on the slopes should be as rewarding as possible.

Exercise, exercise

Skiing is largely a lower body activity. It requires strong calf and thigh muscles, and strong knees. If you usually sit at a desk eight hours a day, you must prepare these muscles for what you are going to demand of them. You can do this at three levels of intensity. The first level: Walk so fast that your calves begin to ache. And do squats (the important thing is to sink and rise very slowly so that your muscles feel the strain). The second level: Go to a gym and do leg-curls and bench-presses. You can also use a stepper and a rowing machine. Consult the gym instructor on how many repetitions should make up a set and how many sets you should do. If you are going into this from a sedentary lifestyle, you risk muscle injury by trying to do too much too fast. The third level: Add some jogging and running outdoors to what you are already doing at the second level. For maximum benefit, your exercising should be done at least three times a week no matter which level you choose.

More is less

When you begin to exercise ahead of your trip, your requirement of carbohydrate and protein will increase. This is because your muscles will need them to provide the energy for the extra work they are being required to do and also to repair and build tissue. If you are doing a moderate exercise regimen, increase your intake moderately. Otherwise, you will simply store the surplus as fat. One way to avoid unnecessary fat gain is to have your mid-day meal include more carbohydrate and your night meal more protein. Increase your water intake to offset loss through sweat and also to help digest the additional carbs and protein you are eating. Eat within two hours of exercising.

Raw garlic is known to boost immunity to cold. An easy and tasty way to have it is in garlic butter. To make this, grate some peeled garlic and mix into butter. During your skiing holiday, take care to stay hydrated as dehydration adds to the fatigue factor. Drink water, soup and fruit juice. One cup of coffee and no more than three or four cups of tea a day are advisable. Stay away from soft drinks. If you get hungry on the slopes, munch chocolate and biscuits.

Dress well

Look for the new synthetic thermal wear. It allows sweat to dry much faster. Wear comfortable sweaters and loose or stretchable trousers. Never wear jeans. Nylon or nylon fleece will do but for first-timers, waterproof trousers with a polyester filling are ideal because you will fall a good deal. Similarly, woollen knitted gloves are a good idea (take at least three pairs if you intend to ski more than a couple of days) but waterproof gloves are better. Wear only one pair of thin woollen socks inside your boots. A close-fitting woollen cap and wraparound sunshades are recommended. Use kneecaps if you need them.