Health risks from skiing. Skiing - benefits in every way

“Skis are my clinic, pines are my doctors,” said the outstanding biologist and anatomist of the 19th century P. F. Lesgaft, the founder of the scientific system of physical education in Russia. And of course he was right. After all, skiing is amazingly useful. Thanks to support on ski poles and a special gliding course, the pressure on the spine and joints is minimal. Even overweight children can practice this sport without the slightest health risk. Moreover, it is the guys with overweight that skiing is the most useful. After all, the muscles of almost the entire body are actively working at the same time.

Skiing strengthens the musculoskeletal, respiratory, nervous and cardiovascular systems, develops coordination and endurance. During skiing, the kidneys, lungs and sweat glands work hard, which facilitates the elimination of toxins. In addition, frosty air is of great benefit. Saturated with negative ions and rich in oxygen, it tones and hardens the skier's body, strengthens the immune system. Snow itself is a kind of filter - due to its porous structure, it absorbs and retains dust, gases, and soot. In addition, the air in the forest contains useful phytoncides secreted by plants (mainly conifers). These substances have a bactericidal effect - they destroy harmful microbes, fungi and other “evil spirits”. And finally, ski trips energize, joy, give pleasure and good mood.

On my own two

But in order for a ski trip to give the child maximum benefit and pleasure, and not bring disappointment or, worse, not end with a cold, you need to properly prepare for it.

Of course, the first step is to choose skis without mistakes. In this case, the height, weight and level of preparation of the child should be taken into account. For an inexperienced athlete, branded models are a waste of money, so you definitely shouldn’t focus on a brand. And you can’t buy equipment for growth in any case. Skis are selected according to height: their length is 20 cm higher than the skier. Well, or easier - if you put the ski vertically, then you need to reach its end with the fingers of an outstretched hand. Sticks should rest against the armpits. But when choosing equipment for children under 7 years old, you need to consider not height, but weight. A comfortable ride requires that the child can bend the ski so that its middle part can easily touch the snow. Therefore, for crumbs lighter than 20 kg, skis 70 cm long are needed. A child weighing 20-30 kg will need skis of 80-90 cm. But over time, it will be possible to switch to longer models. By the way, a beginner will not need sticks for the first time. First let him learn to glide without support. Therefore, this purchase can be delayed.

You should not buy hard skis for an inexperienced skier - he will not be able to push off normally on them and this will discourage all the desire to ski. For beginners, it is better to choose soft models, as they are more cushioning, thin or medium width - these are easier to turn on. Plastic skis are more suitable: they are much stronger than wooden ones and, moreover, they are also all-weather - you can ride them on both dry and wet snow. But even on old wooden ones it is quite possible to run for your own pleasure. Especially if you use ski wax according to the weather.

Teenagers need to choose skis not only based on their height, but also depending on their preferences in riding style. Skating requires relatively short skis and long poles. For classic riding - longer skis with notches for sliding and relatively short poles.

Hat required

For an occasional skiing child, it is not worth buying special ski boots. Suitable metal mounts on rubber straps. But let the boots themselves be comfortable and warm. Woolen socks, gloves and a hat are required. Skating clothing is also important. It should be warm enough, but not hot. It is better to wear special sportswear - waterproof and windproof jacket and trousers. And down - a light and warm fleece sweatshirt. Take a thermos with warm tea or fruit drink with you for a walk.

And finally, no matter how exciting the ski trip, its duration should be increased gradually in order to avoid muscle pain and fatigue. For the first time, 40 minutes is enough. If severe frosts have come, then it is better to postpone the walk.

Personal opinion

Sergey Litvinov:

- I personally have trouble with skis. The fact is that I grew up in the south of Russia, in Rostov-on-Don, then we lived in Novorossiysk. There was practically no snow there. Sometimes it fell out once during the winter - it was happiness for the children, but no one had time to go skiing.

If you are a little over thirty, then you probably remember from childhood cheerful skiers in knitted hats and sweaters who rode in a trolleybus with skis and poles overweight to ride in the nearest park or on the nearest reservoir. I remember that on Lake Smolino in the city of Chelyabinsk, where I live, special ski tracks were even made for amateurs and athletes. And physical education lessons in winter were held on skis. Cross-country skiing in the Soviet Union was promoted as a great activity to maintain a healthy lifestyle. And the polarity of cross-country skiing among the common people was enormous. This was also fueled by the successes of Soviet athletes at the Olympics and world championships. Today, cross-country skiing is becoming popular again among people of all ages, because it is a democratic, cheap and very useful form of outdoor activity.

What are the benefits of cross country skiing?

Let's look at everything point by point ... And so, let's go!

Cross-country skiing is a powerful recharge of good energy from nature.

On cross-country skis you enjoy the winter beauty of nature. After all, cross-country skiing takes place in forest park areas, on frozen rivers and lakes, in forests. And nature has a healing effect on a person. Such a concept in medicine as landscape therapy is known. Landscape therapy is a type of treatment that uses the beneficial effects on the body of a person's stay in an area with a beautiful landscape ...

Landscape therapy normalizes the functions of the nervous system, improves mood, energizes, improves sleep and appetite. Cross-country skiing on a frosty day hardens the body, develops resistance and endurance to the effects of cold. Cross-country skiing is of great benefit to your soul. Cross-country skiing has been proven by scientists to "banish" depression!

Cross-country skiing is a strengthening of immunity.

Cross-country skiing takes place in the clear frosty air. Environmental conditions are constantly changing. This forces the body to improve the mechanism of adaptation to external conditions. Simply trains the body! Which strengthens the respiratory system, cardiovascular system, increases resistance against viral infections and diseases of the upper respiratory tract. And the performance of muscular work increases the body's resistance to various diseases and improves its work.

Cross-country skiing is the salvation of your heart.

Regular cross-country skiing significantly improves the activity of the cardiovascular system. Often, people who have had a heart attack or stroke are recommended to cross-country ski.

How can cross-country skiing "save" your heart? You have probably heard and read a lot that death from cardiovascular diseases in our country is in the first place. This is due to the fact that we do not move much. Yes, many of us smoke, drink, eat malnourished and live in a state of constant stress due to fear of losing a job, defaulting on large loans and conflicts in the family. These factors, of course, contribute to the occurrence of cardiovascular diseases. But still, one of the main causes of strokes and heart attacks is a sedentary lifestyle. We sit at work, we sit in transport, and at home we lie on the couch ...

Cross-country skiing improves blood circulation, significantly increases the ability of the heart to pump large volumes of blood. The strength of the contractions of the heart muscle increases, but the blood pressure rises little. Blood capillaries expand, and in dilated capillaries, resistance to blood flow decreases. A large number of capillaries reduces resistance to blood flow, which helps to reduce overall blood pressure. Moreover, the contractions of numerous muscles help move blood through the veins to the heart, which also facilitates its work.

These training effects lead to the fact that your heart becomes stronger, healthier, it slows down (or even disappears) the processes that lead to a change in its structure, which is deadly for life. Even a light walk raises the heart rate to 60-70% of the maximum. Cross-country skiing for only 20-30 minutes a day 2-3 times a week helps to increase the pumping function of the heart. This is the main benefit of cross-country skiing for your heart!

In addition, skiing has a positive effect on breathing. Pulmonary ventilation and gas exchange sharply increase. More oxygen gets into your blood, which means more nutrients get to the brain, heart and the whole body.

Cross-country skiing is about strengthening muscles and fighting excess weight.

Skiing uses more muscles than any other sport. When cross-country skiing, not only large, but also secondary muscles of the body are included in the work.

Cross-country skiing is a good way to maintain and improve physical fitness. Cross-country skiing arms and legs get a good workout. Cross-country skiing is an excellent upper body strengthening tool that helps compensate for the lack of use of the shoulder girdle and arms in everyday life.

Cross-country skiing "eats" a large amount of energy, which helps in the fight against excess weight. Only in the presence of oxygen can muscles use fat as an energy source. Cross-country skiing increases the aerobic capacity of the muscles, which allows them to extract more energy from food sources.

Cross-country skiing restores the balance of body fat mass and lean body mass, and simply burns extra calories. There is no better benefit from cross-country skiing for those who dream of losing weight. And it does not depend on the level of your training and ability to cross-country skiing!

Cross-country skiing is also of great benefit for strengthening muscles and joints. Your muscles increase aerobic fitness, increase resistance to fatigue and overall endurance. The benefit of cross-country skiing is that your muscles get a payload, get stronger and gain healthy strength. Skiing helps to develop the flexibility of muscles and joints, even train the abdominal muscles, that is, pump your abs. And remember, with regular cross-country skiing, your muscles will always be in good shape!

Who, how and how many times can do cross-country skiing?

It is recommended to start cross-country skiing at the age of 9. Cross-country skiing can be done at any age. Of course, age, chronic diseases and general health must be taken into account when determining the pace, time and distance of riding. Most importantly, listen to your body. If it’s hard for you, you don’t have enough strength and breath, then slow down the pace, shorten the distance. Increase the load gradually. Do a warm-up before riding. And then everything will be fine!

Doctors do not advise cross-country skiing only for certain diseases of the lungs and pleura and high myopia. So this type of outdoor activity has almost no contraindications.

Many well-known doctors strongly recommend their patients to engage in cross-country skiing, which may well, if not completely cure, then extend your life for many, many decades. And a long and happy healthy life is not good for a person?

To keep in shape, two classes a week will be enough for you. And to build it up 3-4 classes a week.

What do you need for cross-country skiing?

To ride on cross-country beds, you only need your desire. Cross-country skiing does not require special equipment and clothing. You can wear a comfortable warm jacket and sweatpants. The main thing is that the clothes do not hamper your movements. It is better to wear lighter clothing, as skiing releases more energy and makes you feel hot. If you don't have skis, you can rent them. It is inexpensive. In our city, plastic ski rental costs 100 rubles per day. And if you become a fan of cross-country skiing (and there are many such people), then in any sports store buy yourself clothes, boots, skis and poles. The cost of equipment for cross-country skiing is several times less than for skiing!

Do you need special skills and abilities for cross-country skiing? Yes, there are special cross-country skiing techniques. But they will be more useful to athletes. At the amateur level, you can simply move your legs and push off with sticks. Of course, if you like cross-country skiing, you can master the technique of skating and classic skiing.

Where to ride? The difference between cross-country skiing and mountain skiing is that you don’t have to go anywhere. Usually in each city there are forested areas, reservoirs with ski tracks and cross-country ski rentals nearby. In addition, in some ski resorts, along with ski slopes, cross-country skiing tracks have also been built. Many sanatoriums and rest houses, which usually stand in forests or on the banks of water bodies, have cross-country ski rentals with paved trails.

So keep it up and get healthy!

Skiing benefit

skiing benefits

cross-country skiing

The benefits of cross-country skiing

benefits of walking + skiing

benefits of running + skiing

skiing + cross-country skiing

cross-country skiing

cross-country skiing

Skiing is a winter sport that is one of the most popular and favorite types of recreation. It gives a person good spirits, fills the body with energy, heals it. And there is no need to talk about the good mood received after classes.

You don't have to go to the mountains to go skiing. The most ordinary skiing in the park or the nearest forest will bring joy and satisfaction. The main thing is to have fun.

Benefit from skiing?

During skiing, the muscles of the legs and arms, the press, and internal organs are involved in the work. As a result, their elasticity increases, the body becomes more slender, elastic. During exercise, a person inhales frosty air, which contains pure oxygen and negatively charged ions. These substances tone the entire body, increase efficiency and endurance.

The undeniable advantage of skiing is its positive effect on the figure of a woman. She becomes more feminine, extra pounds disappear. Skating strengthens the abdominal muscles, helps to make the waist perfect.

During skiing, the work of the kidneys, sweat and sebaceous glands is enhanced. Accumulated toxins and slags begin to be removed from the body. At the same time, a person becomes more vigorous, energetic.

Skiing is recommended for people who suffer from articular diseases. Measured movements help to develop joints, preventing the development of complications. Skiing is useful for those who have problems with the musculoskeletal system. It is enough to do just 2-3 times a week to feel much better.

This sport is useful for people with hypertension. After an hour of skiing, blood pressure returns to normal. Especially useful classes in the initial stages of the disease. Then it is much easier to prevent the occurrence of a hypertensive crisis.

Skiing normalizes sleep, eliminates depression, and calms the nervous system. And this is very important for a healthy life. In addition, there is a strengthening of blood vessels and the heart, the respiratory system. The body acquires the ability to resist various infectious diseases.

Skiing strengthens the body, fills it with positive energy and gives a person a great mood.

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:

1. Wellness. During training, the body does a lot of physical work, which has a positive effect on health.
2. Educational. Going in for skiing, a person cultivates and improves many important skills in himself, for example, endurance, agility, strength, endurance, and so on.
3. 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.

1. Walking on the street in the winter is similar to hardening, which contributes.
2. There is a strengthening of the heart and blood vessels, and all because skiing is a cardio load.
3. 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.
4. Promotes pulmonary ventilation, which increases the amount of oxygen entering the body.
5. 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.

1. Serious pathologies of the musculoskeletal system or spine.
2. Diseases of the cardiovascular and respiratory systems.
3. Pregnancy period.
4. Weakened immune system and joint problems.
5. 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:

1. Ski race. It is a cyclical sport that is racing over different distances. These include: separate start, mass start, pursuit and others.
2. 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.
3. Ski jumping. In this sport, special wing-skis are used, which help the athlete, having taken off the ground, regulate the flight.
4. Nordic combined. Ski jumping (2 attempts) and 15 km races are combined in this direction.
5. 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.
6. 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.

1. You need to choose the right equipment. Important details are taken into account, for example, sport, height, and so on.
2. In addition, you should buy the right clothes, which should not hinder movement, but at the same time keep warm well.
3. It is necessary to undergo an examination and exclude possible contraindications.
4. Beginners should start with minimal loads and be sure to ride on prepared tracks. If possible, you should work with a trainer.
5. 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:

1. Skis began to be used at a time when animal skins were used instead of clothes. This is proved by the found rock paintings.
2. People who want to lose weight will be interested to know that you can lose about 350-400 kcal per hour of driving.
3. It is believed that skiing originated in the days of the ancient Scandinavians, and so they had a deity patron of skis - Ullom.
4. Sports ski areas were first included in the Olympic Games in 1924 and then almost all the awards were taken by the Norwegian team.
5. The first skis for sports were three meters long.
6. 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.

Skiing is one of the most popular, attractive and affordable sports. Go skiing in the park or in the woods on the weekend is within the power of almost every Russian family.

If you don't have skis at home, you can always rent them. As for our city and region, you can apply for skis at the Ski Base of JSC "North-West Park" at 92 Komsomolsky Prospekt, which is open daily from 10-00. For children, doing one thing with adults at preschool age is extremely valuable. Therefore, you should not spare your time for positive emotional communication, rapprochement of family members and the health of the child!

Benefits of winter skiing

Skiing ensures that the child is in clean, frosty air, which hardens the body, gives vigor, increases efficiency and endurance. When skiing, all major muscle groups work, breathing and blood circulation increase. Beautiful nature, which, fortunately, our kindergarten has, creates a good mood, has a positive effect on the nervous system. Great dynamic footwork when skiing has a strengthening effect on the formation of children's feet, helps to prevent the development of flat feet. Skiing contributes to the development of spatial orientation, coordination of movements.

The very communication of the instructor and children in the process of joint sports activities contributes to the development of abilities - they consolidate motor skills and the ability to ski, develop the cognitive abilities of children, expand their horizons, and bring up positive character traits.

And finally, games, holidays and skiing usually bring children a "sea" of emotions, impressions and joy.

A normally developing strong child can start skiing from 2-2.5 years old. But, since children at this age are still adapting to the conditions of a kindergarten and do not have great self-care skills, we conduct classes in a preschool institution with children, starting from the middle group.

Best of all, skiing takes place at an air temperature of -8 -12C, complete calm and dry, crumbly snow. The most convenient time for classes with children is 10-12 noon. They fit into the regime of a children's institution. The duration of ski lessons in the middle group is 10-15 minutes, in the senior group - 20-30 minutes, in the preparatory group - 30-35 minutes. Also, the duration of classes depends on the degree of mastery of the children's motor skills of skiing.

The lesson is built from such stages as: teaching children the elements of skiing technique, improving it, developing dexterity, determination and courage. The greatest difficulty, and the physical load on the child's body, is given by descents from the slopes. Therefore, we begin to master the descents and ascents gradually, pronouncing the techniques and relying on the hand of the instructor.

Our classes are governed by the following rules:

• go, observing the interval;
• keep;
• do not run into the skis of the person in front;
• do not talk at a distance;
• when climbing a hill and other obstacles to help the weak;
• slide down the hill when there is no one below;
• if an obstacle suddenly appears on the way when descending a hill, try to gently fall on your side.

Cross-country skiing and lessons contribute to the education of moral and volitional qualities in children: courage, determination, teach them to overcome difficulties and obstacles, form endurance, foster a sense of friendship, mutual assistance. Thanks to regular outdoor activities, children are less likely to get colds. Skiing classes increase the activity of children. Ski trips in the forest contribute to the education of children's love for nature, awaken the sense of beauty and the desire to learn something new, interesting about their native land.

Information prepared for publication Dmitrienko T.V.,

physical education instructor MBDOU CRR DS No. 425 "Vestochka"