More and more people want to go to a ski resort for the winter holidays and fill the body with energy, and the spirit with cheerfulness. Skiing is a combination of business and pleasure.
Benefit for health
During skiing, the work of the sweat glands is enhanced. Together with sweat, accumulated toxins and slags are removed from the body. As a result, you become alert and energetic. This sport is recommended for people who have diseases of the articular nature. It will take only 2-3 sessions a week in order for the condition to improve.
Skiing and a healthy lifestyle go hand in hand. Sleep is normalized, blood vessels are strengthened, blood pressure is stabilized. The body acquires an increased ability to resist viruses and colds. While walking, you inhale the fresh frosty air, which saturates the whole body with oxygen.
What muscles work while skiing?
An indisputable plus of skiing is for women. The figure is tightened, muscles come in tone, extra pounds go away, and you become more feminine.
This sport actively involves the muscles of the legs, arms, abs and internal organs. Not only large, but also secondary muscles work. During such exercises, the elasticity of the muscles increases, they become more elastic and supple, and endurance increases.
The muscles of the lower part of the press are especially well worked out. In one hour of skiing, they are reduced to a thousand times. Good pumping for the muscles of the core.
During the descent, the back of the thigh, quadriceps and calf muscle, which is often called "lazy" by nature, is well worked out. Wanting to pump all the muscles of the legs, you should pay attention to skis.
The pectoral muscles and back work perfectly, which allows you to form a beautiful and toned chest and good posture.
If you don't use the lift, 1 hour skiing is equivalent to 3 hours in the gym. Skiing builds muscle around the spine much faster than exercising in the gym.
For best results, 1 session should last at least 20 minutes, preferably 40-60 minutes. In one hour of training, you can burn up to 800 kcal, depending on the speed of movement. For example, at a speed of 10 km / h, a skier is able to lose 10 kcal per 1 kg of weight. If we compare this figure with cycling, it will turn out one and a half times less.
Skiing is an excellent choice for those who want to lose weight, even if you need to remove more than 10 kg. Unlike other types of aerobic exercise, in this case, shock loading on the spine and joints is excluded. If you want more discipline, take part in real competitions, it will motivate you even more.
In order for the muscles not to relax, it is necessary to increase the load every 2-3 weeks. In this case, you need to monitor the heartbeat so that the pulse does not go beyond the normal range (120-140 beats / min).
Active movements and low air temperature require high energy consumption from the body, receiving energy, the body actively burns calories.
Skiing can be attributed to the divisions of finness. Out of habit, we refuse to accept this, but many have long recognized the effectiveness of skiing in losing weight.
Skiing refers to cyclic loads (respiratory with low intensity). During such loads, the body draws energy from fat reserves.
Weight Loss Mistakes:
Fear of standing on one leg. You get tired very quickly and lose far fewer calories.
. Movement on straight legs. Most people experience fear of bending their legs while moving. It seems that on even legs you will be farther from the ground. But moving with straight legs uses fewer muscles and is more dangerous.
. Fear of bringing knees together. Again, this fear is related to falling. Thus, the sliding period is reduced, as a result, fat burns worse.
Winter is the perfect time to go skiing. There are many different directions, so many will be able to find something that will bring pleasure. In addition, outdoor exercise has a wide range of benefits for a person.
Goals and objectives of skiing
One of the most popular is skiing. Many of the directions included in it are represented at the Olympic Games. The importance of skiing for a person is enormous:
- Wellness. During training, the body does a lot of physical work, which has a positive effect on health.
- Educational. Going in for skiing, a person cultivates and improves many important skills in himself, for example, endurance, agility, strength, endurance, and so on.
- Applied. Skis are used in various work activities, the army, everyday life and in other areas.
How does skiing affect human health?
Regularly playing sports, you can get a huge positive effect, and this is due to the fact that almost all muscle groups take part in the work. The effect of skiing on the body is similar to running or jumping, but the load is gentle, so even aged people can practice many areas. Training is allowed for both young children and pensioners.
Health benefits of skiing
You can talk about the positive effect that a person receives by regularly skiing for a long time. This is due not only to the fact that you have to work with your hands and feet, keeping your balance, but also because the training takes place in the fresh air.
- Walking on the street in the winter is similar to hardening, which contributes.
- There is a strengthening of the heart and blood vessels, and all because skiing is a cardio load.
- The benefits of skiing are associated with such a concept as landscape therapy, which involves the treatment and strengthening of the body through outdoor training. This allows you to cope with insomnia, stabilize the nervous system, improve mood and.
- Promotes pulmonary ventilation, which increases the amount of oxygen entering the body.
- Skiing helps to lose weight and strengthen the muscular system.
Harm in skiing
In some situations, skiing can cause many health problems. Injuries in skiing are a common occurrence, and all due to non-compliance with safety regulations, improperly similar equipment and driving on paths that are not salty for this. Describing the pros and cons of skiing, it is important to pay attention to contraindications.
- Serious pathologies of the musculoskeletal system or spine.
- Diseases of the cardiovascular and respiratory systems.
- Pregnancy period.
- Weakened immune system and joint problems.
- Recent illnesses and surgeries.
Types of skiing
As already mentioned, the presented sports direction is considered the most massive. The main types of skiing and their brief description:
- Ski race. It is a cyclical sport that is racing over different distances. These include: separate start, mass start, pursuit and others.
- Skiing. The descent from the mountain takes place along a certain route, which is marked with special gates. The length of the course, the height jumps and the number of gates are always clearly stated. There are different kinds of skiing sports: slalom, super giant, giant slalom, downhill and so on.
- Ski jumping. In this sport, special wing-skis are used, which help the athlete, having taken off the ground, regulate the flight.
- Nordic combined. Ski jumping (2 attempts) and 15 km races are combined in this direction.
- Snowboard. This skiing involves performing exercises on one ski, which is called a "snow board". There are several types: giant and parallel slalom, snowboard cross and others.
- Freestyle. This direction involves performing various tricks and jumps. There are several disciplines: ski acrobatics, mogul, ski-cross and half-pipe.
How to go skiing?
There are several important conditions that it is important for beginners to pay attention to.
- You need to choose the right equipment. Important details are taken into account, for example, sport, height, and so on.
- In addition, you should buy the right clothes, which should not hinder movement, but at the same time keep warm well.
- It is necessary to undergo an examination and exclude possible contraindications.
- Beginners should start with minimal loads and be sure to ride on prepared tracks. If possible, you should work with a trainer.
- If a person wants to practice professionally, then training for skiing should take place in special schools where training programs have been developed.
Probably, in every field you can find information that is unknown to a large number of people. There are interesting facts about skiing:
- Skis began to be used at a time when animal skins were used instead of clothes. This is proved by the found rock paintings.
- People who want to lose weight will be interested to know that you can lose about 350-400 kcal per hour of driving.
- It is believed that skiing originated in the days of the ancient Scandinavians, and so they had a deity patron of skis - Ullom.
- Sports ski areas were first included in the Olympic Games in 1924 and then almost all the awards were taken by the Norwegian team.
- The first skis for sports were three meters long.
- The pioneer of skiing in Switzerland was Arthur Conan Doyle.
Ski legends
Competitions are held in almost every sports direction, which helps to distinguish the best among all the participants. Champions of skiing have received medals more than once in various competitions, including the Olympic Games.
The minimum age for professional sports must be between 6 (gymnastics) and 13 (women's weightlifting). All other sports fit into this gap. 
Team sports(football, volleyball, basketball, hockey, etc.) from 5-6 years old.
Pros:contribute to the development of endurance, speed, good reaction; strengthen the visual and musculoskeletal systems, improve the functioning of the lungs and heart; allow you to splash out emotions and aggression; teach teamwork and peaceful conflict resolution in a team; inexpensive equipment (except hockey).
Minuses:relatively high injury rate.
Who is suitable for:mobile, talkative, sociable choleric children without a pronounced desire for individual superiority, who love team games.
Contraindications:instability of the cervical vertebrae; flat feet; peptic ulcer; asthma.
A worthy example.Famous football players Andrei Arshavin and Igor Akinfeev entered the football section at the age of 7 (both fell in love with this sport from an earlier age). Hockey player Pavel Bure got into the children's hockey team at the age of 6. In the future, these athletes moved into professional sports and achieved significant success in it.
Martial arts (karate, aikido, boxing, taekwondo, sambo, judo, etc.) from 5-6 years old.
Pros:contribute to the development of endurance, accuracy of movements, flexibility, good reaction; develop self-defense skills necessary for any man; allow you to splash out emotions and aggression; teach - paradoxically, but this applies to most martial arts - peaceful conflict resolution and self-control; have a healing effect on the body; relatively inexpensive equipment.
Minuses:the likelihood of injury.
Who is suitable for:almost any child - both a boy and a girl - with any character, because There is something for every child in these classes. However, with a high probability, martial arts will suit a child - an individualist, because during them "every man for himself."
Contraindications: any exacerbated disease; chronic diseases of the spine; chronic diseases of the cardiovascular system.
A worthy example.The famous actor and European karate champion Jean-Claude Van Damme came to the karate section at the age of 11 from the ballet circle, in which he had been engaged since the age of 5 and which turned out to be very useful for further progress in martial arts. And a good command of karate and kickboxing provided Van Damme with the opportunity to find his niche in the ranks of Hollywood action heroes.
Gymnastics (sports or artistic), sports dancing from 3-4 years old.
Pros:contribute to the development of grace, flexibility, endurance and accuracy of movements; form a slender, toned figure and correct posture; allow to show creativity; relatively inexpensive equipment.
Minuses:the likelihood of injury (when dancing, it is much less).
Who is suitable for:almost any child - both a boy and a girl - with any character and temperament, but preferably artistic.
Contraindications:myopia; scoliosis; some diseases of the cardiovascular system.
A worthy example.World champion and multiple European champion in gymnastics Alina Kabaeva was brought by her parents to the gymnastic section at the age of 3.5 years.
Swimming with 3-4 years.
Pros:help strengthen the musculoskeletal system, improve blood circulation; improve the functioning of the nervous system; have a hardening effect; inexpensive equipment; very useful for myopia, diabetes, scoliosis, obesity.
Minuses:practically none, except for a possible reaction to the quality of the water in the swimming pool.
Who is suitable for:any child who likes to mess around with water (and most of them are); as well as those who, for psychological reasons or health-related contraindications, are not allowed to practice other sports.
Contraindications: some eye diseases; tendency to frequent otitis media; skin diseases.
A worthy example.Multiple Olympic medalist Alexander Popov came to the swimming section while still at school, and although the first results were unimportant, he fell in love with this sport and did not refuse to train further. Life shows that it is not in vain.
Athletics (running, walking, javelin throwing, long and high jumps, etc.) from 5-6 years old.
Pros:contribute to the strengthening of the musculoskeletal system; form dexterity, speed, strength, endurance and the will to win; inexpensive equipment.
Minuses:are not always interesting for children.
Who is suitable for:a child who is really interested in these sports - then he can handle everything!
Contraindications:some diseases of the cardiovascular system; chronic kidney disease; diabetes; progressive myopia.
A worthy example.A pole vaulter who set world records 35 times in his sport, Sergey Bubka entered a sports school at the age of 11 and until the age of 37 successfully participated in various competitions, winning victories from time to time.
Figure skating and skiing from 4-5 and 7-8 years respectively.
Pros:improve the functioning of the cardiovascular system; strengthen the musculoskeletal system; develop endurance and (figure skating) grace, artistry; have a hardening effect on the body; useful for children with osteochondrosis, metabolic disorders, scoliosis.
Minuses:relatively expensive equipment; traumatism; a stable snowy winter in the region of residence is desirable.
Who is suitable for:children who love winter and winter fun; easily tolerant of cold; active and mobile; in the case of figure skating - artistic.
Contraindications:some lung diseases; asthma; myopia.
A worthy example.Famous Russian figure skaters Alexei Yagudin and Evgeni Plushenko entered the figure skating section at the age of 4 and since then have won many victories and medals for Russia.
Tennis from 5 years old.
Pros:develops agility, strength and speed of reaction; forms the will to win and the ability to win; improves coordination and functioning of the respiratory system; big prize money when winning prestigious championships; useful for children with metabolic disorders and osteochondrosis.
Minuses:high cost of lessons.
Who is suitable for:ambitious, mobile and well-coordinated children.
Contraindications:asthma; myopia; instability of the cervical vertebrae; flat feet.
A worthy example.According to the results of 2012, the "first racket of the world" Maria Sharapova came to the court at the age of 4 and, despite her quiet and calm character, she turned out - according to the coach - a real fighter, and even moving to another country did not frighten the future sports star.
Horseback riding from 10 years old.
Pros:does not involve serious physical exertion, but makes the muscles of the back and legs work actively; treats mental disorders and is useful for cerebral palsy; gives vivid emotions from communication with animals.
Minuses:possible injury.
Who is suitable for:nervous, restless, insecure children; as well as children with any characters and temperaments, but especially those who love animals.
Contraindications:asthma; allergies to wool, sweat and dander of horses; instability of the cervical vertebrae; scoliosis; congenital fragility of bones.
A worthy example.The famous jumping rider Rodrigo Pessoa got on a horse at an early age and competed in his first competition when he was 9 years old. Since then, he has won 50 Grand Prix and won cash prizes of around 6 million euros.
5. http://www.rusathletics.com/nov/news.12863.htm
6. http://family.by/spravka/sport/dussh/
7. http://vmnews.ru/sport/2009/11/26/tennis-bolshoy-eto-horosho
8.
http://www.reiten-lernen.org/reiten-lernen-fuer-kinder/
Doctor pediatrician Candidate of Medical Sciences Chernysheva Natalia Vitalievna
It is well known that outdoor activities and sports strengthen human health, having a beneficial effect on all body systems - respiratory, immune, cardiovascular, digestive, hormonal.
Among the numerous sports invented by society, the most effective in terms of recovery are those activities that take place in the fresh air. After all, it is not without reason that trekking, mountain tourism, cycling, rafting, snowboarding are becoming increasingly popular. These are vivid emotions, and physical activity, after which the body is in good shape for a long time.
One of the oldest and most popular types of outdoor activities are skiing, the benefits of which have been proven for a long time. What is it? Firstly, it is fresh air, which has a beneficial effect on the lungs. Secondly, these are rhythmic movements, during which many different muscles are involved. And thirdly, both flat and, in particular, mountain skiing are always associated with beautiful nature. Looking at the endless snow-white expanses, at the fabulous caps of snow on the branches of trees, at the sun, sparkling brightly in winter, a person rests his soul. And this is also important. Thoughts find peace, the dullness of the city streets is forgotten and a wonderful feeling of quiet joy arises, which no medicine can give.
The benefits are doubly noticeable if the healing influence of the mountain climate is added to it. In itself, being in the mountains has a therapeutic effect on a person: there are improvements in the functioning of the nervous system and the state of the bone marrow, euphoria, cheerfulness, a surge of energy appear, the number of red blood cells in the blood increases, and the resistance of the whole organism increases. This is the basis of a whole branch of medicine - orotherapy - the treatment and prevention of various diseases with the help of a mountain climate. It is not surprising that every year there is an increasing interest in the Alpine, Caucasian, Carpathian and other winter resorts. After all, this is a stunningly beautiful nature, effective recovery and comfortable skiing - a benefit in every respect.
In addition, the mountains are stress-relieving and conducive. When you look at the greatness of nature, all worries fade into the background and peace gradually sets in. Under the influence of mountain air, fatigue decreases, the body's resistance to various adverse factors increases.
Another serious plus in favor of skis is their positive effect on the figure. The body becomes toned, excess fat disappears, instead of which strong and elastic muscles develop. That is why the fair sex, increasingly abandoning traditional shaping and fitness, choose skiing. The benefits of this sport are much more noticeable, since it is not just training - it is relaxation, pleasure, health, beauty, and even fashion. Therefore, many people prefer winter resorts to trips to exotic countries and, despite the great temptation to fly from winter to summer, they still choose snow-covered slopes, which have their own unique charm.
Skiing is good for the whole family. For adults, this is a good way to build up, strengthen the nervous system and increase vitality. And for children, skiing will become both entertainment and useful physical education that disciplines and improves health. Both of them will be able to strengthen and develop the spine with the help of skis, since this sport involves most of the back muscles.
Today, cross-country skiing is technically one of the most difficult sports. However, everyone can learn to ski, it is quite affordable. Even if the hobby does not advance beyond walking in the forest, it will still have an extremely beneficial effect on physical fitness and health. To understand your "professional suitability" - you just need to try.
Ask yourself: Why do I need this? I want to be healthy and resilient? Do I enjoy skiing? I want to run an amateur marathon? If there is a real goal and a “justification” for interest in skiing, it will bring only positive emotions into your life.
Technique is more important
The huge potential of both an amateur and a professional lies precisely in technique: overcoming descents, ascents and individual sections. Staging both skating style and classical.
Since it is almost impossible to master the correct technique on our own, we cannot look at ourselves from the outside in the process of skating - it is more efficient and expedient to work with a coach who will help to polish even the smallest mistakes. There are a number of special exercises that help develop a technique that allows you to walk with less energy. It is this kind of skating that makes you feel the real pleasure of the sport.
For an amateur, physical improvement is of particular difficulty. What does it mean? Pump up your heart, increase your stamina, get stronger, etc. On the other hand, setting up the correct technique, as well as correcting existing errors, is usually not difficult and does not take much training time.
First experience
An important point is the first experience. Unfortunately, for many people it was not very pleasant. These are school / university physical education lessons, and the army, and persistent physical education parents, and all this with poor equipment and under pressure ...
But skiing is not limited to such experiences. Fresh frosty air, warm and comfortable clothes, quality skis and - a must! - the actual desire to go skiing, especially under the guidance of an experienced coach, completely changes the picture of perception. In addition, now the sport has changed its status from “the lot of the elite” to “accessible to everyone”. And remember - no one is interested in looking out for your flaws, making fun of your equipment or riding technique, so don't be afraid to seem "ridiculous and ridiculous."
At what age can and should you start exercising?
Modern sport implies that an athlete must be an athlete - comprehensively developed, with good coordination, strength, speed, endurance. Therefore, it is useful and expedient to engage not only in skiing. Especially for children, who can learn something important and valuable from each sport, capable of laying a brick in the basis of their future career.
However, it should be borne in mind that serious achievements can still hardly be obtained without thorough preparation in childhood. You can't become a candidate for master of sports from scratch.
A child can be sent to train at a state sports school, but it is worth considering that everything is focused on results and achievement, and not pleasure. It is a completely different story with private training, where interest in sports is formed without forcing.
There are no age restrictions for amateur achievements. Although the possibilities are great! For example, ski marathon "Europe-Asia". For an ordinary person who has a measured life, work, family and far from professional training, this is an adventure that can charge you with unique impressions for months and years to come. You can start training at 20, 30, N years old, and at least reach the finish line of one of the most interesting marathons in the company of like-minded people. Overcome yourself and do something that almost no one from your environment will dare to do.
There is such an unusual direction as sports tourism. You can go to a neighboring city, region or even a country, associating it with a sporting event. Things like this motivate me to do more and better, without stopping in my development.
where to go
It makes sense for a beginner skier to look for group lessons. Often, offers are very profitable: a group of ten people, a professional coach, equipment is issued by the club, and all this for an average cost of 800 rubles / lesson.
In Yekaterinburg, you should pay attention to the new SKICLUB ski base from the Champions Club on the territory of the TsPKiO im. Mayakovsky. At its opening on December 10, the mentors were the winners of the Olympic Games in biathlon and cross-country skiing: Nikolai Kruglov, Sergey Chepikov and me :)
The Champions Club also has classes for children.
Today - from 10.00 to 19.00 the club is open and gives you the opportunity to sign up for an individual training at a convenient time, or in a group with a fixed time. The duration of the workout depends on the preparation, on average 60-75 minutes. The ideal training regime is 3 times a week. For those wishing to participate in the marathon - a separate program.
Pros and cons of skiing for health
- Skiing is the most non-traumatic sport. There is no shock load inherent in running - on the joints and spine.
- All muscles are involved, the whole body is being worked out.
- Sports in the fresh air, saturated with oxygen.
- Hardening of the body.
- Strengthening the cardiovascular system, the study of all capillaries.
- Improving the functioning of the respiratory system.
- Thanks to high-quality affordable equipment, you can ride even in severe frosts without risking your health and appearance.
- What is important - the figure will thank you thanks to the complex load.
It is undesirable to be subjected to serious stress if there are problems with the cardiovascular system. However, it is quite possible to arrange light ski trips.
Back problems, hernias, etc. can also be a potential limitation.
There are no serious contraindications for skiing.
