Is it good to skate. Consultation on the benefits of ice skating
Having shown a desire to start spending an exciting, sober, everyone is looking for a suitable exciting activity, which, in addition to Have a good mood, can give you the opportunity to become a little stronger and more resilient. If you decide to start skating, the benefits of which are obvious and very significant - here you just need to show a little perseverance and the result will not be long in coming. An increase in the general tone of the body, mental freshness and an excellent psychological state - this is the minimum list of positive qualities that you can achieve by famously cutting intricate patterns on the ice rink with a skate blade.
Skating is a form of aerobics. At the same time, you train the cardiovascular system, successfully replacing jogging and other exercises that can undesirably load your knees and joints, which often leads to their increased fatigue and even injury. The effectiveness of the lesson can be greatly enhanced if, sliding on the ice, you swing your arms intensively. This will provide a payload to your other muscle groups that also need regular exercise.
You can get rid of excess weight. However, here it is necessary to push a little, significantly extending the time of riding, increasing the distance and continuity. The effect of your weight loss will vary quite significantly if, instead of half an hour a day, you exercise twice as long, while switching to a four-day training regimen per week. When making a race, estimate the approximate distance that you manage to cover in a certain period of time, and, in the future, constantly try to increase it by setting your personal little records.
Start the fight against excess weight with the continuity of training. However, you should not exhaust yourself too much - balance, feeling that line that makes you more resilient. Start with short distances, then, maintaining a constant and steady pace, gradually extend the runs. By working with your legs, you imperceptibly train your lower back, muscles of the buttocks and thighs, while also working out the abdominals.
By attending training, you will improve the level of your psychological state. This is a great way to relax, skating, the benefits of which extend not only to the body, but also to the psyche. You can from professional activity, personal problems and stresses, which, unfortunately, are constantly inherent in our modern life. By spending more time outdoors, you get the opportunity to put many unpleasant things out of your head and find the answer to many important questions, temporarily surrendering to a sense of freedom, cheerfully carving a sparkling baby.
Going to the ice rink, an adult or a child will definitely learn to control his body, become much more confident physically and psychologically. Adults become more efficient and ready to move mountains at work, performing various tasks of superiors. Children begin to lead a more mobile rhythm of life, obvious successes in studies are noticed, improvements in their state of mind are noticeable. This is the benefit of this winter sport, and also simply: to make you stronger, more resilient and healthier!
Ice skating has undeniable health and fitness benefits.
INCREASES ENDURANCE
Endurance is of great importance, as it provides not only intensive fat burning, but also improves immunity and general the physical state and performance.
While skiing, the heart and muscles work in a measured mode - the pulse and movements are not too intense, but not slow either. Thanks to this pace, you will be able to spend 30 and 40 or more minutes on the rink, so you will burn a lot of kilocalories.
DEVELOPS MOVEMENT COORDINATION
It is not easy for them to stand on skates, and even more so to actively ride them, as it requires an excellent sense of balance. During skiing, almost all the muscles of our body work, since in order to maintain balance in all positions, it is necessary to include the muscles of the legs, abdomen, back, and arms.
In addition, skating develops neuromuscular connections that allow us to successfully coordinate the work of the arms, legs and body at the same time. Ice skating is a kind of functional training.
DEVELOPS STRENGTH
Of course, dial muscle mass and it is impossible to make muscle relief on skates, but it is easy to develop strong leg muscles. To do this, it is powerful enough and repels from the ice as far as possible. Judge for yourself - the skaters are very beautiful and strong legs. And if you squat deeper during the movements, then also connect the abdominal muscles.
SKATE SLIMMING
If you skate outside in the cold, then the number of calories consumed increases. On average, for 1 hour of skating in a warm room, about 180-250 kcal is consumed. If at the same time you ride at high speed and perform some elements, this figure rises to 300 kcal per hour.
Taking into account the fact that during skating the muscles of the whole body are involved in the work, and the pulse increases, the blood supply to all organs and tissues occurs, this allows you to burn fat reserves faster, and, therefore, you can get rid of cellulite
Ice skating is a great occasion to gather a company in winter when you want to spend time outdoors. Residents of big cities are unspeakably more fortunate - after all, on closed skating rinks they have no chance to freeze even in severe frost. An effective means of having fun for many of us has become an exciting hobby. However, in addition to a charge of positive and good mood, skating is incredibly useful in other aspects:
- Development of muscle tone. First of all, skating actively works the muscles of the legs, lower back and abs. It's no secret that skating enthusiasts have more endurance than those who avoid such training. The key factors for maintaining good physical shape are the intensity and duration of skiing.
- Burning extra calories. Pursuing the goal to drop excess weight, you need to ride, constantly increasing the load. It's about about the time spent riding, as well as the distance that you drive in one training session. Try not to take breaks during one exit on the ice, because it is much more effective to skate for 100 minutes without a break than 4 times for 25 minutes. The main thing is not to overdo it, in the early days you should ride less, but with each new workout you need to beat your own records both in speed and in time.
- Aerobic load. As you know, jogging is a great way to train the cardiovascular muscle. Skating is considered even more effective in this regard, since during it knee joints and the spine are not subjected to intense stress during shocks. The intensity of aerobic training can be increased if you actively help yourself with your hands while skating.
- Stability of the vestibular apparatus. Speed skating is considered a wonderful balance training. In particular, in children who regularly skate, there is a decrease in excitability in the organs of balance.
- hardening. Riding in open areas, you can significantly improve the thermoregulatory processes in the body. Cold air, which affects open areas of the body, helps to increase the body's resistance to colds.
- Training of attention and spatial orientation. Skating among a large number of people, making turns or skating in different directions, you can develop skills in spatial orientation and attentiveness.
- sustainable mental health and self-confidence. Ice skating is a great way to switch off from current circumstances and relax from stress. For some of us, it is quite difficult to control the body and balance, and therefore training requires a high level of determination and readiness, because physically speed skating requires balance and control of the body. Therefore, achieving success and regular victories in skating, you can significantly increase your self-confidence.
Do not miss the opportunity to improve your physical and emotional state, go skating, and regular training will bring you incomparable benefits!
Anna Zotova
Consultation on the benefits of ice skating
TO THE SKIN - FOR HEALTH!
ABOUT THE BENEFIT OF SKATE
Ice skating - and sports, and rest. Thanks to this excellent combination, this type of physical activity allows you to have fun and benefit for health free time on the ice with family or friends. Besides, in last years skates gained immense popularity all over the world, ride Today only, perhaps, the laziest are not able to do them.
According to many scientists, skates appeared in the Stone Age. Then they were made from animal bones. In the 13th-14th centuries, the first metal skates. It is Holland, by the way, that is considered the country where figure skating originated. skating. But in Russia the first skates were made of wood, decorated with carvings in the form of a horse's head, for which they received title: humpbacked skates, runner skates.
To fully experience the beneficial effects of figured skating, it is not at all necessary to become a professional figure skater. Learn to stand ice skating, perform simple movements and, most importantly, regularly visit the skating rink. Within a few weeks, you will not only feel a surge of energy, but also become slimmer, more resilient and more self-confident! So, what is benefits of figure skating?
We strengthen the muscles. beautiful figure and posture is provided to everyone who decides to do curly skating. Skating very well strengthens the muscles and keeps them in good shape. Mostly, of course, they work on time skating leg muscles, as well as the gluteal muscles, the muscles of the press and the lower back and shoulder girdle. This sport trains the vestibular apparatus well, develops coordination of movements, strengthens and becomes more elastic ligaments.
We train the respiratory and cardiovascular system. Skating very useful for the lungs, heart and the entire circulatory system. For example, at skaters-athletes during competitions, oxygen consumption per minute is 5 thousand cubic centimeters, and, for comparison, at rest - 250-300 cubic centimeters. Especially useful training on open rinks. Fresh air will promote health. But try to breathe only through the nose, so that, passing through the nasal passages, the cold air has time to warm up.
We remove excess weight. One hour ice skating burns over 400 calories. Such energy costs are comparable, for example, with an hour-long intensive run. Extra pounds will begin to disappear literally before our eyes, if you dedicate to figure skating half an hour a day three times a week. When starting a workout, always plan for yourself a certain distance that you need to go without stopping. The continuity effect is very important.
We increase immunity, cheer up and recharge with energy. Regular outdoor exercise is an excellent prevention of many ailments and strengthens the immune system. If you spend the winter months not on the couch, wrapped in a warm blanket, but on the skating rink with a blush on your cheeks, you will feel that you are much less likely to get colds, but about the word "depression" generally forget. Skating perfectly cheers up, tones up and charges with positive!
curly skiing and contraindications
At the curly skating there are a number of serious contraindications. First of all, it is recommended to refrain from training on ice for everyone who has diseases of the musculoskeletal system. apparatus: congenital dislocations of the joints, spinal injuries, weak bone tissue or ligament problems. When in doubt if this sport is right for you, just in case consult a doctor.
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Sports are great. Regular sports activities promise certain achievements not only in sports, but also in life. But, in addition, they also educate the borrower's strong-willed and moral qualities, strengthen health and aspirations for improvement.
Skating is possible at any time of the year: if in winter we take figure skates or amateur skates to ride on ice, then in summer we can put on roller skates and skate along asphalt or cobbled sidewalks and squares with a breeze.
Skating brings a lot of joy, and it also helps to lose weight. In the process of skiing, the muscles are trained more actively than during normal running or walking, and the load on the joints, on the contrary, is reduced. The figure becomes slimmer, flexibility appears, the skin - especially on the hips - becomes smoother, and the appearance of cellulite is noticeably reduced.
All these advantages make skating a great way to lose weight, and in winter this method, if used “wisely”, allows you to keep your figure and not worry about having to “lose weight by summer” again. Winter sports are also useful for strengthening the immune system, and almost everyone can skate, and at almost any age. The exception is people with serious illnesses musculoskeletal and of cardio-vascular system, as well as those who have recently suffered a serious illness and have not yet had time to fully recover.
The main advantage of winter skating is muscle tightening, which goes in parallel with a decrease in body fat: the skin does not sag, but tightens, and, due to improved blood circulation, is somewhat rejuvenated.
How skates work for weight loss
When we skate on ice, even at a very slow pace, almost all the muscles of our body are actively working - even the eyes: after all, we need to clearly see everything that is “straight ahead” and have time to track the general situation around. And there are also stabilizing muscles that work “at a minimum” during normal movement, but when sliding on ice, they need to balance the whole body, and for this reason, calorie consumption increases dramatically. Of course, these muscles are involved both during running and during normal walking, but skating differs significantly from these types of movement: after all, we don’t try to “keep balance” every second when we walk or run. Therefore, by skating regularly during the winter months, you will look great by spring, and seasonal colds and epidemics will bypass you.
Another important plus is a great mood: winter sports enthusiasts rarely get irritability, anxiety and depression.
How many calories are burned on skates
How many calories are burned when skating? “On average”, it is believed that about 300 kcal can be “burned” per hour of training, but their number is directly affected by the pace of movement. For example, if you ride slowly for an hour, you can spend 300 kcal, or only 150-160 kcal; if you add jumps, 500-700 kcal will “leave”; faster skating will help to burn from 500 to 1000 kcal per hour - this is a very noticeable result.
The constant change in the range of motion of the hips also helps to speed up the process of losing weight on skates: at first you can slide smoothly, then as quickly as possible, and, finally, at an average speed; stride length should also be changed.
Without stress, skating only 2-3 times a week, you can get rid of 3 kg of excess weight in a month - such a schedule will not require much effort.
What to expect from training
In order not to be disappointed and not to “burn out”, you should know the approximate norms for losing weight when skating.
If there is no excess weight, muscles will be strengthened, the relief of the body will improve - this good way maintaining physical fitness.
If there is excess weight, riding twice a week, subject to the daily routine, proper nutrition and the absence of bad habits, in a month you can lose weight up to 3-5 kg.
If you have various degrees of obesity, you need to exercise carefully, without raising your heart rate above 85 beats per minute (a heart rate monitor will help you). The weight will come off slowly but surely. Exercise regularly and watch your diet.
Equipment and technique
Skates can be rented - today it is inexpensive, but your own thing is always more convenient and comfortable. Their skates “sit” better on the leg, and ride more calmly: there is no “foreign” energy left in them, not to mention hygiene issues - many people sweat a lot during exercise. So, if you seriously decide to exercise for the sake of a beautiful and strong figure, you should buy professional skates - for example, figure skates or hockey skates, and always in size.
The foot in the boot should “sit” so tightly that after lacing the foot does not move inside - there should not be free space there. The heel should rest against the heel, and clearly fixed. At the toe and at the very top, the shoes are laced a little weaker, and in the instep area they are tighter.
If you are riding outdoors, you need to dress warmly, but the clothes should not stick out or dangle, otherwise it will be difficult to balance. Clothing that is tight but does not restrict movement, such as a tracksuit made from natural fabrics, will be just right.
It is necessary to warm up before going on the ice: at first it can be done under the supervision of a coach, and then on your own. It is impossible to learn how to skate correctly based on theory alone, but beginner skaters need to learn how to fall correctly: in the first stage, this is the most important science. You can’t fall on your knees and elbows - that’s how they get injured, but falling sideways minimizes them. If you had to fall on your back, do not try to lean on your hands - this is also fraught with fractures and other injuries. In general, when you fall, try to turn around in the air so that the blow falls on one buttock and thigh, and the arm on this side of the body should be bent and tense. This is an excellent protection against injury, and getting up from this position is much easier.
If you ride not for an hour, but for 2-3 hours - and this happens most often, then muscle pain the next day is almost guaranteed for you. There is nothing wrong with this, but such consequences interfere with normal work, so in the evening, after skiing, you should take a warm bath with sea salt or herbs: there will be no pain, or almost no pain.
The easiest way is for those who just love to skate. Even if you "happen" to gain weight - for example, thanks to New Year's feasts, regular skiing "for pure pleasure" as a pleasant addition will help to reduce the waist, tighten the stomach, align the hips and improve the shape of the whole body in the shortest possible time.
And here is the motivation
It's a lot of fun to skate with the whole family, or together with friends and loved ones - then you definitely won't want to quit training. And you can also arrange a wonderful photo session at the rink, so that next winter you will have a great incentive for such activities. One has only to look at the bright and cheerful "pictures" to quickly jump off the couch and run to the skating rink: you need to lose weight with joy and pleasure!
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