Skiing is, without a doubt, an excellent way not only to increase cardiovascular endurance and strengthen various muscle groups of the body, but also to comprehensively improve health and immunity due to physical activity in the fresh air. This is why skiing is beneficial for people of all ages.

It is also important to note that skiing improves mood and helps fight seasonal depression caused by lack of sun in winter. The main reason This is due to the bright daylight, intensified by reflection from the snow. Fitseven has already written that the lack of bright light is one of the main reasons for the development.

Cross-country skiing: what muscles work?

Cross-country skiing forces almost all the muscles of the human body to work. The load falls on both large muscle groups - from the muscles of the buttocks, legs and abdomen, to the muscles of the arms and back - and on various ones, which ensure, among other things, the formation of six-pack abs.

Among other things, during skiing, the cardiovascular system is also actively involved in work - the fact that the presence of multi-layered clothing increases the internal body temperature and literally makes the heart work faster and pump more blood also plays a role. Ultimately, skiing even helps lower cholesterol levels.

Does skiing help you lose weight?

Skiing is one of the best ways to lose weight and fight excess weight. It is also important that cross-country skiing can be called the most effective cardio for drawing the relief of the abdominal muscles and abs - this effect is achieved through the complex involvement of both external and internal layers of the core muscles.

Skis are good view. Scientific research they say that for every hour of skiing, about 500-1200 kilocalories are burned - the final figure always depends on the technique used and the overall intensity of the workout. Among other things, the terrain also directly affects the number of calories burned during a ski trip, since it is more difficult to climb uphill.

Contraindications for skiing

Cross-country skiing, just like swimming, have practically no contraindications and are suitable even for people experiencing various problems with joints and ligaments - unlike, for example, running. Let us remember that running most often has quite a detrimental effect (especially in the case of overweight people).

The soft and smooth movements of skiing gently improve the functioning of the body's joints, while providing them with additional hydration. However, when skiing, older people are always advised to follow correct technique, try not to fall and, if possible, remember to drink adequate fluids.

Dangers of cross-country skiing

The key danger of cross-country skiing is the risk of injury if you fall badly. But, obviously, this danger is much lower than when riding alpine skiing or snowboarding. Let us also note that skiing on fresh snow in the forest requires some practice and the ability to avoid unexpected falls into holes.

Other dangers of skiing include dehydration and sunburn- since in cold weather you most often don’t want to drink, and the water itself cools down quite quickly, it is important for athletes to have a thermos with warm tea. Among other things, in sunny weather it is recommended to apply cream with SPF protection to your face.

Skis to strengthen the immune system

As we mentioned above, regular skiing strengthens the cardiovascular system, improves the functioning of the heart muscles, normalizes blood pressure and optimizes metabolic processes. In total, these factors really have a positive effect on increasing immunity and the body’s ability to resist colds.

The fact that physical exercise at sub-zero temperatures they force a person to breathe more often, increasing the volume of oxygen used - this causes the body to produce more joy hormones and provokes the so-called “runner's euphoria”. Not to mention that skiing in the forest simply gives you a chance to breathe clean air.

The benefits of skiing for children

FitSeven has already written that it is strictly not recommended for teenagers under 16-18 years old power training with dumbbells and a barbell, and in many European countries. Cross-country skiing is an excellent alternative, since skiing is suitable for people of any age.

Children who start cross-country skiing in the winter usually easily switch to summer sports activities. It is also important that a family ski trip into the forest is not just an ordinary physical workout. This is a useful, interesting (and, importantly, affordable) way to have a great time with the whole family.

***

Skiing is one of the most enjoyable and available ways health promotion in winter. The main benefit of regular skiing is improving the functioning of the cardiovascular system, burning enough large quantity calories and comprehensive engagement of various core muscles to help achieve ripped abs.

IN winter time years of playing sports and physical education, developing the body and maintaining tone cannot be written off. To some extent, in the cold season, when we are threatened by colds and vitamin deficiency, exercise is even more necessary than in the summer. In this review we will look at skiing, its benefits and harm to human health. We will also try to prove that this is one of the most productive ways of physical activity in the fresh air.

What's useful

Let's look at all the main advantages that can be found in this type of event.

Improving shape and maintaining tone. Actually, like any other training, our body is actively developing, muscle tissue adapts to the load, increases and strengthens, lung capacity, endurance, cardio, and so on increase.

A charge of vivacity and energy. And it’s not just about how we become more resilient. This is also a psychological factor that really helps you stay productive longer.

Its long-lasting nature allows it to work on the heart muscle, strengthening it. And besides, a low but uniform load increases metabolism and promotes accelerated growth of muscle tissue.

Burning calories and losing excess weight. More than a thousand kilocalories per hour of a leisurely walk in the fresh air. This is simply an excellent indicator. Comparable to intense running, but in this case there is less fatigue and damage to the body.

This is a complex work of a huge number of muscles.

So, what are the health benefits of skiing? A lot of factors. An alternative to other disciplines, only more gentle and safe. And besides, this is a way to get rid of extra pounds.

What exactly does this sport affect?

It's easier to say what it doesn't affect. In fact, in physiological terms, this is an effect on muscle tissue, skeleton, and more importantly, tendons and joints. Unlike running, which over time leads to thinning of the ligaments, winter activities reduce the level of pressure by three to four times.

What muscles work

The complex nature encourages the development of multiple groups. Of course, not all of them receive the same tone, however, we can say that when we get on skis we work on the following departments:

Chest and arms. Primarily the trapezius and deltoids, biceps and triceps. This is ensured by support on sticks and injections.

Back and abdomen. Movements during skating include turns and slight tilts. That is, work on the widest and all groups of the press.

Legs. Of course, this is still a kind of walk. Works the buttocks, thighs and calves.

Neck. To a lesser extent, but still in a slight tone, she is also.

Skiing, benefits and key advantages

Let’s briefly go through the most important criteria and parameters, why this sport is so loved by millions of people. Why is it considered not only the most effective, but also one of the most convenient workouts?

Availability

Residents of many countries, alas, are deprived of such entertainment due to geographical location and climate. Indeed, somewhere in Egypt such a method of self-improvement will be completely unpopular. Fortunately, our climate often provides up to five months a year suitable for activities. All you need for this is ammunition and equipment.

Strengthening the immune system

Don't forget that there are other benefits besides exercise. This is fresh and cold air. At the same time, it is a way to harden the body and saturate it with oxygen, especially if you exercise in nature. This technique really strengthens the immune system and helps to more easily adapt to the cold and protect against colds - the eternal companion of winter.

Weight loss

We have already reported about a thousand kilocalories per hour during intensive skiing. But, even if you don’t work hard and don’t break a sweat, it’s quite possible to reach 500-600 kilocalories per hour. Therefore, such a system is often chosen by those who want to reset overweight, but not ready for very high loads in the gym. This does not mean that this option is created specifically for the lazy. It just adapts to almost any level of a person’s training, it all depends on the labor involved.

Development of the respiratory system

In addition to the usual work on the diaphragm, in this case we get another great advantage in addition. This is fresh and (preferably clean) air. It develops the respiratory system many times better and promotes a productive effect on functional qualities. Just remember that proper breathing technique is key. Breathe through your nose, at least inhale, and keep your breathing periodic and even.

Benefits for the skeleton, joints and muscles

We have already explained how running and skiing are beneficial specifically for the body. In fact, any vigorous activity leads to the development of bone and muscle tissue. Whether jogging, fitness, or weightlifting. But training does not cause damage to the body, does not put pressure on joints and tendons.

Removal of toxins

Naturally, every time we sweat, we get rid of significant amount waste and toxins, as well as other harmful accumulations. Of course, in order for this action to be as effective as possible, it is better to simultaneously undergo a special dietary course, as well as periodically consume various sorbents, for example, Polysorb.

Preservation of youth

The benefits of skiing for health are clear, but how can they affect the preservation of youth? These are literally air baths, which are very effective for maintaining youth and elasticity of the skin, smoothing out wrinkles. Actually, spending time outdoors is already a very positive influence. Needless to say, if you add light or intense walks here.

Improved psychological state

Why do people love outdoor recreation so much? Such pastime provokes the production of endorphins, hormones of happiness. Therefore, it is preferable to practice any sport outdoors; even professional athletes use this method.

Increased performance

A great way to relieve accumulated stress after work, relax your soul and body, get a charge of mental vigor and prepare for the next day. The health benefits of skiing are complemented by the positive effects on our mind.

How to lose weight and get in shape

For such purposes, we will need primarily the aerobic side of this work. That is, the part of the exercise that makes us breathe. This means that we include in the program maximum amount movements, but we reduce the intensity and level of stress so as not to exhaust ourselves ahead of time.

For example, climbing uphill is for muscle growth, but not for weight loss. Here's a run to long distances, combination different styles and so on is the best option.

It is worth remembering that the benefits and harms of skiing depend entirely on a well-calculated individual plan. You can choose it yourself, using advice from the Internet, or with the help of a professional instructor. Naturally, the second option is preferable.

Age restrictions

In fact, there are no restrictions. This is a safe activity for any age group. Many experts insist that children should be instilled with a love for this trend from the age of two. But there is a nuance here. As everyone knows, if you force a child to do something, you can instill in him hatred for this procedure. Therefore, it is best to spend active trips with the whole family.

But already at the age of seven years, the child can be sent to the section. As a result, from an early age we will strengthen bone tissue baby, help to properly develop the skeleton and muscles, increase tone and immunity.

For whom else is walking suitable? Is skiing good for older people? Undoubtedly yes. But here strict restrictions must be observed. If there are problems with musculoskeletal system, breathing, cardiovascular system, then it is worth including minimal exercises in your daily plan. No amount of physical education will be of any use if you simply do not have enough physical strength to exercise. Therefore, only small doses are acceptable. And, of course, without difficult descents and ascents.

Preparation

Before you go out to the park and begin the actual execution, you need to start developing a plan, prepare all the equipment, and acquire the right clothes.

Equipment

It is best to purchase a special suit. It is convenient, functional and, no less important, aesthetically pleasing. Bulky jackets and sheepskin coats are not suitable; earflaps are also a thing of the past.

Now there are a lot of excellent technologies that are aimed at maintaining heat during walks, while at the same time not overheating the body. The ideal balance is maintained, which is necessary for the development of the body. But remember that quality is an extremely important parameter. Therefore, many choose expensive foreign brands or find Russian, less expensive, but identical in quality domestic nuggets. The Stayer brand can easily be classified as one of the latter - its suits and jackets are comfortable and wear-resistant, and their ability to keep you warm and dry will allow you to stay outside as long as you want.

When visiting a public track for the first time, ask regulars about the rules of conduct.

Take care of your feet, this is the most vulnerable place. New boots have a nasty habit of chafing. We recommend taking a patch and ointments with you.

If there is no food court nearby, then you should solve the problem yourself, take with you an energy bar and a thermos with an invigorating drink.

And, of course, if the route runs far from residential areas, always keep first aid equipment, communications equipment, as well as a small camping knife and matches in your backpack.

Types of skiing for walks

In most cases, only two are meant - skating and classic. They are designed for regular skis. For mountain skiing, for example, there is its own diversity, including tourist running, freeride, freestyle, and slalom with carving.

Techniques and teaching methods

Actually, there is no point in specializing in only one type. It is quite possible to have good command of both options, alternating them on different sections of the route. And for harmonious development, it is always better to focus on an integrated approach.

Classic

This is a direct move. To perform it, you need to stand strictly straight and level, alternately move your legs, alternating these movements with rearranging the sticks. Every step requires a push. This also includes a full push stroke, when the skier pushes off with both hands at the same time, moving forward, and then repeats the cycle. The feet remain in the same position.

Skate style

This is an angular move that resembles the Latin numeral V. The idea is to alternate legs, while the arms only help with a push at the end. Movements begin from the inside, gradually moving.

This is a simpler and faster method, but it does not require a ski track, but a well-known track along which you can move freely.

How to learn to run

In addition to the two styles outlined above, the future conqueror of snowy plains and mountain peaks should learn a couple more mandatory techniques. And only in this case will he be ready for real training in rough terrain.

Ways to overcome climbs

The specific technique depends on many factors. This includes the density of the snow, the temperature outside, the depth of the snow, and, most importantly, the angle of inclination. The steeper it is, the more reliable the method should be used.

You can simply drive up a low slope in a classic way. This is a labor-intensive procedure, but can be performed without problems by an experienced person.

If the climb is steeper, it is better to use a herringbone. This is an alternating step with the same V number.

The steepest hillocks need to be overcome with a ladder. The skier stands sideways and lifts one leg onto the slope, then moves the other towards it in increments of 20-25 centimeters.

Racks of descents

They differ in the depth of the squat. The person's knees should be slightly bent. But, if we talk about a high stand, the tilt is almost invisible. It is used for braking and maximum air resistance.

The mid stance is a deeper lean, ideal for maneuverability and downhill turns.

Well, low is used only in cases where maximum speed is needed.

Types of braking

The main methods are plow and semi-plough. The only difference between them is the number of legs involved. The first is sharp and intense braking, when the toes are brought together and the heels are spread apart. As a result, the stop occurs edgewise.

A half-plow is turning only one foot to slow down smoothly.

Remember - no one ever slows down with the help of sticks.

U-turns in motion

The main method for both professionals and beginners is a wedge. To perform the technique, it is enough to transfer the body weight to the side where we need to turn, bend the leg, bend the shoulder. Inertia itself will turn you around.

Contraindications

The benefits of skiing are now very clear to us, but are there any pitfalls?

Actually, steep slopes, heavy loads and terrain with a lot of obstacles are, in principle, contraindicated for beginners. The main thing is to take on a feasible burden. But there are also medical recommendations.

Existing injuries;

Operations of any plan less than six months ago;

Dysfunction of the musculoskeletal system;

Joint diseases;

Spinal injuries or spinal disorders;

Osteochondrosis, nephroptosis, rheumatism and other related disorders.

Conclusion

We said a lot about the benefits of skiing, but we forgot to mention that the main point here lies not only in health improvement and positive influence. Such a pastime is pleasant. It's great fun leisure for the whole family. Once a group armed with equipment goes out to the park a couple of times, the event will become traditional.

Skiing was especially popular in the second half of the 20th century. Today, many have forgotten about it, and undeservedly, because walking or skiing is an excellent option for physical activity that allows you to keep yourself in excellent physical shape and improve your health during the snowy season.

From our article you will learn about the benefits of this sport, what effects it has on the human body, as well as about the types of skiing and whether it is worth introducing children to skiing.

What are the benefits of skiing?

Skiing is one of the most useful species aerobic exercise. They have a wide variety of positive effects on the human body:

1. The simplest effect is a good mood. Ski slopes, as a rule, take place in picturesque places, which means that the athlete has a wonderful opportunity, in addition to his main activity, to admire the beauty of nature, he receives aesthetic pleasure, which certainly affects his mood. During the ride, the body intensively produces joy hormones - endorphins. This helps fight depression.
2. Hardening effect. Conditions external environment During a ski trip, the environment is constantly changing: snow, wind, frosty air - every skier faces these natural factors. The body learns to respond correctly to weather changes, which means its resistance to adverse external factors increases.
3. Blood flow and breathing are activated. During skiing, as with any other type of movement, the heart contracts more often, blood circulates faster through the vessels, which at the same time expand. Breathing becomes more frequent and deeper, which means that the blood is better saturated with oxygen and delivers it to all organs and tissues of the body. Signs of oxygen starvation disappear, metabolic processes accelerate, metabolic products (so-called toxins) are actively removed from the body.
4. All of the above processes - both environmental conditions and activation of blood circulation, respiration, metabolism - certainly have an impact on the immune system, significantly strengthening it. A person involved in skiing is less likely to catch any infections, and if he does get sick, he is not seriously ill, without complications, and recovers quickly.
5. Blood supply to the kidneys also improves. They begin to work more intensively, removing excess liquid and toxic metabolic products.
6. Almost all muscle groups are involved in the process of skiing. In this case, the maximum load falls on the muscles of the lower extremities - the thighs and lower legs; the muscles of the abs and back, as well as the upper extremities, work slightly less actively. This load on the muscles leads to an increase in their tone. They take on an attractive shape and become stronger. The athlete's endurance increases. Note: different types ski run affect different muscle groups; if you need to get your hips in order, use skating, and if you have problem buttocks, skate the classic way.
7. For those who want to lose weight, skiing is also a great option. Depending on the pace of the walk and the type of equipment, the body burns from 500 to 1200 kilocalories per hour of training. This is even more than when running or swimming.
8. Skiing is also useful for the musculoskeletal system, as it allows you to strengthen it. In particular, this applies to knee joints: while skiing, a person makes not sharp, but soft, smooth movements. This is the best load on the joint - it does not injure it, but on the contrary, it stimulates the production of joint fluid and improves the functioning of the joint as a whole.

Skiing techniques (types)

First of all, it should be said that depending on the pace of the walk, walking and skiing are distinguished. The latter is certainly a burden more high level, however, for beginner skiers just learning this sport, it is preferable to start with walking.

It is also important to mention that there are 2 types of skis – cross-country and alpine. Each of them can use different riding styles.

So, in cross-country skiing there are 2 skiing techniques - the classic stroke and the skating stroke.

The classic move is characterized by riding simultaneously on two skis located in parallel. It can be used both on a special track - a ski track, and off it - on rough terrain. This style of skating often seems quite difficult to a beginner athlete, but this is only a matter of experience - as the appropriate skills are acquired, the problem disappears.

Skating on skis is technically similar to that on ice skates. The athlete leans alternately on one or the other ski, pushing off the surface of the snow with its inner side. This style of skating requires a special, well-prepared, fairly wide track, and from the athlete - maximum coordination of the movements of the upper and lower extremities. It allows the athlete to gain higher speed compared to the classic move. This type of ride places a fairly high load on the rider’s body, so it should be used by people who do not suffer from serious diseases of the respiratory and (especially!) cardiovascular systems.

There are more styles of alpine skiing than cross-country skiing:

1. Tourist style. This is a whole range of activities, provided in advance by its organizers. It includes relaxation at a specialized resort and skiing under the guidance of an instructor.
2. Sport style. Includes simple and giant slalom, as well as downhill. This is a competitive style, the essence of which is to overcome a certain route without technical errors and in the shortest possible time. Separate slopes with flags arranged in a certain order are equipped for him, which the athlete should go around according to a given principle.
3. Freeride. Translated from in English literally means “free ride”. Involves skiing outside of specially equipped slopes and trails. Suitable exclusively for professionals and extreme sports enthusiasts.
4. Freestyle. Literally means “free style”. It involves not just driving along the track, but riding over hillocks, also in combination with ski jumping. Included in the program of the Winter Olympic Games. Includes such disciplines as:
   • ski acrobatics (athletes perform very complex acrobatic jumps from a special springboard while skiing);
   • mogul (descent down a hilly slope (hillocks - moguls) and jumping from a springboard);
   • ski cross (traversing a specially prepared ski slope with obstacles - jumps, turns - at speed);
   • halfpipe (downhill skiing, during which the athlete is in a special structure - a halfpipe, which in appearance resembles half a pipe);
   • slopestyle (from slope - slope and style - style; a series of acrobatic tricks on special devices– pyramids, springboards, railings and others, located one after another along the entire route);
   • new school (a new type of freestyle using special “twintip” skis - with curved heels, allowing the athlete to land after a jump backwards; the style combines snowboarding and mogul techniques with acrobatic tricks).

Of course, freestyle is an activity exclusively for people who are professional skiers. Beginners should choose a simpler style.

Previously, freestyle also included the so-called ski ballet, the second name of which is figure skiing. Now this style of skating is gradually being forgotten.

Skis and age

Skiing is beneficial for children and adults.

Many readers are probably wondering at what age a child can be offered skis. Experts believe that healthy, normally developing children can begin to ride as early as 2-2.5 years old. Of course, at first you should follow the dosage regimen - the duration of a ski trip for such children should not exceed 10-15 minutes, for children 4-5 years old - 20-30 minutes, for preschoolers - 30-40 minutes. As the child masters riding skills and his muscles adapt to the new type of load, the duration of the walk can be gradually increased.

You can attend organized skiing classes (ski section) from 6-7 years old. The maximum age for starting classes is 13-14 years. Of course, this only applies to those children who want to connect their future with skiing - to become a professional athlete in this field. For those who simply seek to improve their health and develop endurance, there are no age restrictions - if a doctor allows, even people over 80 can practice skiing.

Preparing for a ski trip

If you are new to skiing, it will be more than difficult for you to immediately get on skis and cover a long distance on them. That’s why it’s very advisable to increase your level of physical activity even before the start of the snow season: perform vigorous exercises every day. physical exercise with an emphasis on breathing, running in place and special exercises for skiers. You should also walk more, trying to cover about 5-7 km in one such walk at least once every 5-7 days. The total duration of both exercise and walking should not be less than 40 minutes.

In addition, it is very important to get the go-ahead for skiing from your doctor and research the area where you plan to ski (particular attention should be paid to the availability of mobile communications in the area, so that in case of any unpleasant situation you can reach someone by phone). necessary and ask for help).

Equipment

First of all, you need to choose the right skis. Yes, yes, there are several types of them - amateur, mountain, recreational, universal, professional and so on. They differ in the material from which they are made, width, length and other parameters. The most important thing is that the skis are the right size – neither too small nor too big. They need to be such a length that your hand extended upward can reach the edges of the vertical ski with your fingers. The sticks should be slightly higher than your armpits. Sticks should be chosen that are strong, flexible and lightweight. The sliding surface of the skis is flat, smooth, without knots. Fastenings - ideally with a steel bracket - are reliable. If this is your first time purchasing skis, it is better to seek help from a specialist.

The clothes and shoes you plan to wear must be appropriate for the weather conditions and your resistance to them. If you are planning long walks, take into account possible temperature changes and other changes in the weather and take these points into account when choosing clothes. Shoes should be waterproof, comfortable, spacious - able to accommodate several pairs of warm socks. The ideal boots fit your feet evenly, have flexible soles and removable cuffs. After purchasing, you can soak them in drying oil or fish oil(to reduce the risk of getting wet), and also rub with laundry soap. Do this procedure 2-3 times a day for 2 days, and the leather of your boots will become waterproof and elastic.

• Please read the rules of conduct on the ski slope carefully before starting your lessons.
• Wash your feet thoroughly and apply a layer of Vaseline to areas subject to shoe friction, and only then put on socks and ski boots.
• Lubricate skis with a special ointment before use (depending on the outside air temperature).
• Take a thermos with hot tea with you - if you get cold, it will help you warm up faster.
• Prepare a backpack, put in it things that may be useful to you on the road (including a thermos).
• Monitor your condition carefully. If symptoms of hypothermia occur (feeling cold, tingling of the skin open areas body) or overheating (feeling hot, dizzy, etc.), stop and warm up or, on the contrary, take off an extra layer of clothing.
• If you want to maintain physical fitness, go skiing for 40-60 minutes once every 3 days, that is, 2-3 times a week. If you need to lose excess weight, you will have to train more often - preferably every other day.

Skiing is great way develop endurance, improve health and preserve beauty and youth for a long time.

More and more people, especially during the winter holidays, go to ski resorts to fill the body with a portion of energy and invigorate the spirit. Skiing gives you the opportunity to combine business with pleasure.

During roller skiing, the sweat glands work intensively, which helps remove accumulated toxins and toxic substances from the body. As a result, the person feels cheerful and energetic. This sport is indicated for the prevention and treatment of joint diseases. Just two sessions a week will help change your condition for the better.

What are the benefits and harms of skiing for a person?

Skis for weight loss

Since skiing is an excellent cardio exercise, it can help you lose extra pounds. To eliminate extra pounds, skating style running is suitable. The intense pace allows you to burn more calories than running cross-country. This happens because not only the legs, but also the arms are actively moving.

In just an hour of active training you can burn 600 calories. At the same time, fat will be burned and muscles will be strengthened, which will prevent the appearance of sagging skin and stretch marks.

To make fat burning as effective as possible, you should follow these recommendations:

— Work out about 3 times a week;

— The lesson should last at least an hour;

— You need to eat two hours before the start of training, and 60 minutes after it;

— The first training sessions should take place on level ground to thoroughly develop the sliding technique;

— The lesson should begin with warm-ups;

— You can’t suddenly give yourself heavy loads - not only will they not be useful, but they will also provoke malaise and poor health.

A number of mistakes can hinder weight loss:

- Fear of standing on one leg. A person will soon get tired and lose significantly fewer calories.

- Moving on straight legs. Almost all beginning skiers are afraid to bend their legs while skiing. It seems that level legs will provide some distance from the ground. But with straight legs, much fewer muscles are used, and in addition, such a movement will be more dangerous.

- Fear that my knees will cramp. It is also the fear of falling. The sliding time will be reduced and fat will be eliminated more slowly.

Skis for strengthening muscles

What muscles work when skiing? While skiing, almost all muscles are used: legs, thighs, arms, back and abdomen. If you ride regularly, they become elastic, resilient, and hardy.

It is important that muscles that are difficult to work out when going to the gym for fitness are actively involved. The lower abdominal and core muscles work actively. In addition, skiers have legs in perfect shape. When descending, the main loads fall on the legs and hips, the back and chest muscles act, which makes it possible to obtain good posture.

To maintain muscle tone between workouts, the load should be gradually increased over several weeks.

Cardiovascular and respiratory system training

What are the health benefits of skiing? They help to harden the body and teach it to react normally to fluctuations in weather conditions. Blood flow and respiration are activated. When a person moves on skis, as with other body movements, the heart often contracts, the vessels become wider and blood can circulate through them faster. Breathing becomes frequent and deep, the blood receives more oxygen, moving it throughout the body. Signs of oxygen deficiency are eliminated, metabolism is enhanced with further removal of metabolic products (also called waste).

All these processes have a beneficial effect on immune system, significantly strengthening it. People who ski rarely get infections, and if they do, the illness goes away without serious complications.

Prevention of scoliosis

Of course, when scoliosis appears, the doctor will first prescribe physical therapy, determining the level of stress and type of sports activities. In many cases, swimming is prescribed; its effect cannot be challenged.

Avoid exercises that involve twisting or that increase the mobility of the vertebrae. Skiing also helps protect against scoliosis. Skiing on flat terrain can not only prevent scoliosis, but also complement therapeutic exercises after the disease manifests itself.

Before starting classes, consultation with a doctor is required - in certain stages of scoliosis, playing sports is contraindicated.

Strengthening joints

At first glance, it looks incomprehensible, but the load on the knee and hip joints during skiing is not as strong as when walking. It's all about sliding and additional supports in the form of clubs: the pressure on the spine area and on all groups of joints will be insignificant, the person will take a small number of steps, and the effect of the mass on the leg area is reduced.

That’s why experts advise patients with arthrosis ski walking. Overweight people will also be able to engage in this sport without fear.

Ski walking is allowed for patients with arthrosis of the hip joints of 1st and 2nd degree.

If you have problems with your knee joints, orthopedists do not recommend giving up movement. In this way, the condition of the joints can be improved by receiving nutrition from the bloodstream of nearby muscles.

Experts have long noted that practicing this sport stimulates the muscle framework, accelerates metabolism in the joints, preventing their aging.

How can skiing harm the body?

Skiing can not only be beneficial, but also harm the body. This can happen if a completely unprepared or sick person rides.

In particular, you should pay attention to the condition of the blood vessels. If you are diagnosed with varicose veins - unhealthy stretching of blood vessels, then you will no longer be able to ride. Even those who attended training in unsuitable equipment suffer from it ( we're talking about about purchasing high-quality compression garments that prevent pathological stretching of blood vessels).

It is important to know that even after a common cold, at least 10 days must pass.

Beginners should start training with simple sections of terrain, otherwise there will be a high risk of injury. It’s good if everything ends with a few bruises and abrasions. But by neglecting your own safety, you can get sprains, dislocations or fractures of the limbs; the spine and neck area also remains at risk.

Contraindications for skiing

Despite the great benefits, skiing in some cases can cause harm to the body. By themselves they do not have negative impact, but you should pay attention to the list of contraindications:

— Disability;

— Serious heart or respiratory diseases;

— Severe pathologies of the musculoskeletal system or problems with the spine;

- During pregnancy and breastfeeding;

- Weakness of joints and immune system.

- Any recent illness or surgery.

If there are no contraindications, skiing will benefit all people, helping to strengthen their tone in cold weather.

Who, how and how many times can practice skiing?

One of the important nuances of skiing is proper breathing: deep and rhythmic, exclusively through the nose. Exhalations should be intense to improve ventilation. A child can be put on skis after he has begun to confidently stand on his feet (after the second year of life). Classes help strengthen the muscle corset, increasing endurance, coordination of movements, and improving balance skills. Moreover, during training, character develops - the little athlete makes decisions, achieves goals, gaining confidence in his abilities.

After 6 years, you can send children to clubs - perhaps they will grow up to be professional athletes.

Older people can practice skiing for themselves, it will be useful. The main thing is knowledge and compliance with the rules.

As a rule, they train 3-4 times a week under favorable weather conditions. Minimum lesson time is 1 hour.

What load to choose for skiing?

For skiers who do not have sufficient experience, children under 10 years old and older people, it is better to put technique and speed into the background and choose walks at a calm pace. It is important to work with an instructor to become familiar with all the intricacies of the sport. There is no need to put heavy strain on the heart - the heartbeat should be at the level of 160-180 beats: for untrained people this will be dangerous.

The limit frequency is determined according to the formula 220 - number of years, which means that at 40 years old the pulse should not exceed 220-40 = 180 beats/min.

Skiing is a means for active development organism

01.12.2014

SKIING: ABOUT HEALTH BENEFITS

“Nothing strengthens the muscles and makes the body
so strong and elastic, nothing gives a reaction
and speed, nothing refreshes the will and refreshes
mind is like skis"
Fridtjof Nansen,
Norwegian polar explorer

History of cross-country skiing

Drawings on rocks in caves in Norway, which were made more than 7,000 years ago, confirm that the history of cross-country skiing goes back several thousand years. In those distant times, hunters noticed that by tying two specially shaped wooden planks to their feet, they could move faster through snow-covered forests and fields. Such wooden planks were called snowshoes or “stepping skis,” and they looked like tennis rackets.

In 1889, the famous Norwegian polar explorer of the Arctic and traveler Fridtjof Nansen was the first in the world to make a solo crossing of Greenland, covering more than five hundred kilometers on skis. Fridtjof Nansen's transition was described in a book that was translated into several languages. This is how thousands of people around the world learned about skiing and became interested in ski trips. WITH late XIX century in many countries began to be created sports clubs and the skiing community.

About health benefits

Cross-country skiing is a winter sport accessible to almost everyone, which develops agility and endurance, strengthens the immune system, gives a boost of energy and Have a good mood. So, more about the health benefits:

Strengthening muscles. Cross-country skiing makes you work and keeps almost all the muscles in your body toned. For example, the abdominal muscles (both upper and lower) are well used during skiing. In just an hour they are reduced up to 50 thousand times! Of course, while skating, the muscles of the legs and arms get a good workout.

We train the cardiovascular and respiratory systems. Cross-country skiing is ideal for strengthening the cardiovascular and respiratory systems. During movement, the work of the heart muscle improves, blood pressure and metabolism return to normal, blood circulation improves, and the lungs are perfectly ventilated.

Getting rid of excess weight. Just an hour's skiing can burn between 500 and 1,200 calories. Skiing, without exaggeration, is an excellent assistant in the fight against excess weight. The load your body receives while skiing is comparable to the energy expenditure of swimmers and runners.

We say “no!” to scoliosis. Finnish, Swedish and Canadian doctors prescribe skiing to their patients as a means of preventing scoliosis and diseases of the musculoskeletal system. In their opinion, if a person has never skied, then after 35 years he is likely to develop back problems. It is especially important to teach young children to ski, it is very useful!

Strengthening joints. While skiing, we move smoothly and softly, and this helps improve the functioning of the knee joints and provide them with additional hydration. Experts are convinced that skiing is one of the safest sports for joints, unlike, for example, running, since the impact load on them for skiers is minimal.

We toughen up and lift our spirits. Skiers are people with strong immunity. By performing physical activity at temperatures below 0°C, they perfectly harden their body, and fresh, frosty air invigorates and normalizes work nervous system, improves mood, charges with positive energy, improves appetite and sleep. Scientists, by the way, have proven that regular cross-country skiing - The best way fight depression. The secret is simple: skiing promotes the production of endorphins - hormones of joy that cope well with apathy, bad mood and stress, restore mental balance.

Are there any contraindications?

Cross-country skiing is contraindicated for those with heart disease, severe myopia, asthma, sinusitis or sinusitis, as well as vestibular disorders. If you are unsure whether this sport is suitable for you, consult your doctor!

Cheerful mood to you!

Irina Akimova