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GET INTO SHAPE BEFORE YOU GET INTO THE LIFT LINE.
Each trip down the expert or bunny hill uses a wide variety of muscle groups. For top form on the hills, your muscles need to be in top shape. On average it takes six weeks of fitness training for a noticeable difference, so if you haven’t already started, it is high time you got going.

Cardiovascular: Cardiovascular training is training for the heart and lungs and is the basis for safe and peak performance in nearly all sports. Cardiovascular sports include cycling, swimming or running, or anything that increases your heart rate. The minimum recommended activity level is 30 minutes at least 3 days a week.

Strength building: Muscle strength is important for body control and endurance. Strengthening exercises include weight lifting, resistance training with repetitive motions using the same muscle group. Focus on your quadriceps, hamstrings, glutes, abdominals, inner and outer thighs, calves, back and arms.

Flexibility: Muscles with a wide range of motion have a reduced tendency for injury. Regular weekly stretching increases your muscle’s range of motion. Stretching exercises should be performed three times a week and should include all muscle groups.

Balance: Good balance is vital for skiing and snowboarding. It permits good athletic form, performance and reduces the opportunity for injury. Contrary to what some people believe, balance can be improved through exercise.

GET A FITNESS PROGRAM THAT WORKS OUT FOR YOU
Fitness programs can be created to suit any schedule and access to equipment. The trick is to choose a program that works for you, provides variation and builds the skills that are necessary for a full winter of downhill.

Beginners: If you have not been involved in physical activity for a while you should consult your physician before launching into a fitness program. Once you have your physician’s blessing, it is recommended that you consult a professional trainer or fitness expert for a program that suits your abilities and goals.

Intermediates and Experts: For those who are already involved in regular fitness activities, the focus should be on including more downhill-relevant exercises. If you are looking for ski or snowboard exercises you can consult a personal trainer or any number of online fitness resources such as these for skiing:

http://exercise.about.com/library/blskiworkout.htm

http://www.ifyouski.com/fitness/quick_fitness/

and these for snowboarding:

http://together.net/~ronjav/sbtp/

http://www.abc-of-snowboarding.com/info/training-exercises.asp