Now you don't have to worry about where to go to spend time with your friends. The health benefits of skating are both physical and emotional.

Training all year round

In the conditions of an indoor skating rink, you can skate in winter and summer. In addition to a great workout, you get fun entertainment.

It improves coordination

Ice skating helps improve body balance and enjoy physical activity. When you slide on the surface of the ice, you make every effort not to fall on your ass.

Improves joint flexibility

If your joints crackle every time you move, it means they don't have enough lubrication. Grab your skates and go to the skating rink. During training, the emphasis is on the legs and knees. Your joints will receive the necessary load in the shortest possible time to improve flexibility.

For leg strength training

When you roll, your efforts are concentrated on the lower body. Ice skating is a great workout for strength and endurance in the muscles of the legs, buttocks and lower back.

For heart health

Aerobic exercise is an essential element of cardiovascular health. Ice skating is good for the heart. You do not need to make excessive efforts and accelerations in order to achieve an excellent result. Skating is a case where movement is fun, not hard work.

Endurance

When your workout is prolonged, the body expends additional energy and increases muscle endurance. However, this is true for other species as well. physical activity.

Losing excess weight

Whether you are looking to lose weight or are trying to maintain your weight, ice skating is in a good way burning calories. In addition, during training you will receive a powerful charge of positive energy. Depending on the level of activity and the degree of preparedness, you will be able to burn from 300 to 650 calories in one session.

Relieve stress

Like any other physical activity, ice skating helps to cope with the effects of stress. We have already said that this type of training is not only useful, but also very exciting. In the event that you ride in the open air in winter, you can enjoy the fabulous landscapes of nature.

Prevention of osteoporosis

Sliding forces you to synchronize your footwork. Joints and muscles get a great workout and become flexible in no time. If you ask sports doctors what type of exercise will bring the greatest benefit to the joints, their choice will be in favor of skates. Your body uses all the major muscle groups, but with less stress on the bones compared to running or cycling.

mental fitness

Fresh air and sunlight on the outdoor skating rink help to forget about the hardships of the past week of work. Communication with friends gives a positive, and honing your skating skills gives you self-confidence.

Ice skating has undeniable health and fitness benefits. To achieve the same result, you need to attend at least 3 workouts in a fitness club. What are the benefits of ice skating? Let's figure it out.

Endurance is of great importance, as it provides not only intensive fat burning, but also improves immunity and general physical condition 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, which 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 variety.

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 push away from the ice as far as possible. Judge for yourself - the skaters have very beautiful and strong legs. And if you squat deeper during the movements, then also connect the abdominal muscles.

ice skating 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. But an amateur game of hockey spends up to 400 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.

Skating technique

In order for skating to bring only benefits, you need to have the right technique.

• During skating, the knees should always be in a half-bent state (the leg is straightened only during repulsion from the ice);
• It is necessary to push off from the ice only with the side of the blade (in no case with the teeth on the toe);
• It is necessary to slide, constantly transferring weight from one foot to the other - an attempt to roll on both legs or on one leg is futile.

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For many, skating is a favorite childhood activity, but you can also successfully learn this type of aerobic fitness in adulthood. And if in childhood ice classes were perceived more as entertainment, now their double benefit becomes obvious: they bring moral satisfaction, and also provide intense physical activity, helping to lose weight.

Almost every one of us at least once got on skates, expecting to get pleasure from riding and a charge of positive emotions. However, these are far from all the positive properties of this type of fitness; others can also be distinguished among them:

1. Many psychologists recommend visiting the ice rink to get rid of stress, anxiety and apathy. Such physical activity helps to improve sleep, forget about pressing problems and relax.
2. In addition to improving the emotional state, skating also helps to strengthen the immune system, improve the functioning of the cardiovascular and respiratory systems. Due to the constant movement and active work of the muscles of the shoulder girdle and upper back, posture also improves over time.
3. Ice skating greatly increases endurance. Continuous movement at the same pace and the coordinated work of most of the muscles of the body make the body more resistant to stress.
4. Strengthening of the musculoskeletal system is achieved, due to the participation in the work of all joints of the body.
5. Continuous skating provides excellent aerobic exercise to the body, allowing it to burn a significant amount of calories and lose weight.
6. Ice fitness classes also improve cognitive abilities to some extent, such as attention and spatial orientation. After all, being on the rink, you need to constantly be on the alert, trying not to hook others and not to hit yourself.
7. Skating also helps people become more self-confident, learn how to achieve goals despite difficulties, and fight their fears.

Equipment for physical activity on ice

Properly selected equipment during any fitness training is the basis for its comfortable conduct and effectiveness. The first thing to take care of is the skates.

If you are going to the rink for the first time, then you should not immediately buy skates. To get started, you can use the rental to understand whether you will continue to exercise regularly, or this type of fitness is not suitable for you. If you decide to ride all the time, it is advisable to get your own pair of skates, as rental skates are usually not properly maintained and wear out quickly. That is why for many the first experience of riding is negative, since the skates can crush and rub, and the legs are constantly moving apart due to blunt blades.

It is necessary to buy skates with lacing, they must be made of leather, as well as sit tight and comfortable on the leg. For ordinary fitness activities on ice, non-professional figure skates are suitable, the own pair of which will provide:

• lack of calluses and chafing;
• convenience and familiar comfort;
• the ability to visit any ice rink even without a rental point on it.

For safe and comfortable riding on ice, skates must fit snugly to the foot and be well sharpened at all times.

Contraindications for figure skating

Skating is possible for people of any age, however, there are some contraindications to such fitness activities:

• strong pressure drops;
• diseases of the joints of the lower extremities and spine;
• frequent dizziness and fainting;
• violation of general well-being;
• vision problems;
• excessive body weight, which provokes a large load on the joints of the legs and can cause more serious injuries during falls;
• not completely cured colds.

In order to learn how to skate well, you need to stock up on perseverance and conduct more than one fitness workout. Here are the basic rules for successful driving:

• Look only ahead.

Directing your eyes under your feet, trying to control their movement, is the main mistake of beginners on the rink. This makes it difficult to maintain balance, so it can provoke falls and injuries; forms an incorrect posture, makes it impossible to observe the environment, leading to collisions.

• Take the correct posture.

The most suitable posture for skating is with the back slightly bent forward and the legs bent. A common mistake for beginners is to straighten the legs and lean back to the body, while exercise stress distributed unevenly, the balance of the body is disturbed, which is fraught with falls and injuries. Before you start riding, you need to slightly squat on two legs, tilting your body forward so that your knees are on the same vertical with your socks, and your tailbone is with your heels.

• Start walking on a flat foot.

Often there is a mistake when the movement starts from the teeth, which is fundamentally wrong. You need to push off with the whole foot, and ride, each time transferring body weight to the working leg.

• Make learning easier.

Having come to the rink for the first time, a person who does not know how to skate at all feels out of place. Remember that you came to ride for your own pleasure and do not strive to break all the records. You should not compare yourself with more experienced skaters, worry about what other visitors to the rink will think of you. Don't take learning to ride too seriously, treat all failures and falls with humor.

• Fall right.

For beginners in this kind of fitness, falls are an integral part of mastering skating. That is why it is important to learn how to fall correctly, which will help to avoid serious injuries. Feeling that you are about to fall, stretch your arms horizontally, shifting the center of gravity, and try to turn your legs to the side, landing on your hip. If you fall back, try to pull your head as close to your chest as possible so as not to hit it too hard on the hard ice.

• Use sideboards.

Maintaining balance is the main task of learning to skate. Therefore, do not neglect the help of the side - this will help not only to maintain balance, but also to feel more confident and comfortable psychologically.

What are the health benefits of ice skating? In order to answer this question, you must at least once try to ride on them. I promise you will feel the effect immediately.

In general, ice skating is an interesting, relatively inexpensive activity that is an excellent exercise option for the whole family. A great opportunity to strengthen and improve health.

Health benefits of ice skating

Improving the work of the cardiovascular system. Just like walking, running, and swimming, skating is a cardio exercise. Thanks to which, the cardiovascular system is well developed and the risk of a heart attack, heart failure and atherosclerosis is reduced.

Increases physical endurance. While riding, you have to maintain a constant pace, which requires the expenditure of strength and energy. Your muscles learn to carry loads, thereby developing the ability to endure and drive longer distances.

Weight loss. While riding, your body, depending on the intensity, burns from 300 to 800 calories in 1 hour. It's great, isn't it. Yes, besides, these are not monotonous exercises in the gym, where you are forced to perform monotonous actions that quickly get bored.

The cure for stress. Fresh air, sun, friends and family will help you have a good time and get away from bad thoughts and problems. In addition, you will increase your self-esteem and confidence by doing these wonderful activities.

Strengthens joints and tendons. If you have joint problems, then the benefits of skating are obvious. Quick leg movements, tilts and squats will help you forget about your problems once and for all.

Physical exercise should be healthy and bring joy and pleasure. Where, you can still train your body and at the same time get a lot of positive emotions and new friends.

Any kind of physical activity helps to strengthen the body. Football strengthens the legs, basketball strengthens the arms. What qualities skating develops, what organs it affects, can be found below. Training can develop into professional sports.

A large load on the legs, although a positive effect is reflected in the whole body. Calves, quadriceps are involved, are in constant motion. The muscles of the thighs and buttocks work. The load level depends on the position of the body.

You can determine which muscle groups work when skating by analyzing the method of skating. Hand movements involve maintaining balance, performing gymnastic exercises. The muscles of the shoulder girdle are especially active. Skating will help strengthen them, but it will not work to pump them up.

Attention! To work on a specific muscle group, you need to choose the right intensity of movements, body position.

Corset muscles help keep the body upright, are responsible for balance. Abdominal muscles, back muscles, abdomen - all work actively. For people with joint pain, skating will bring relief.

What qualities are developed

Skating is a healthy activity that strengthens the body as a whole. The qualities developed by training make it easier to respond to problems, overcome obstacles, and fight diseases.

Skating improves:

1. Attentiveness. While driving, you need to monitor what is happening around you in order to avoid collision with other riders.
2. Coordination. Ability to control skates, avoid collisions.
3. Plastic. Regular load on all muscles makes them elastic, resilient, which has a positive effect on the figure.
4. Fresh air contributes to the overall health of the body.

The benefits of ice skating

The complex effect on the body is due to the fact that all muscle groups are involved in the process. This makes it possible to simultaneously improve the condition:

• bones;
• figures;
• brain activity;
• vestibular apparatus;
• heart, blood vessels;
• spine;
• joints.

After skating, there is an improvement in the emotional state. Psychologists recommend figure skating in difficult life situations to improve well-being, in case of sleep disturbance, stress.

Bones

From regular training, the body becomes more plastic, more mobile, posture is leveled. Bones become stronger with moderate daily exercise. A couple of days after the start of skiing, the risk of injury decreases. Fresh air accelerates the circulation of blood through the vessels, lymph, saturating the internal organs, joints.

Figure

Active jogging burns 400 calories per hour, helping to lose weight. The indicator varies depending on the weight of the person, the number of approaches, intensity. A dense person will be able to throw off more kilograms than with a thin figure, due to the loads that body weight adds. One session for 60 minutes will help burn more calories than 3 times for 20 minutes.

Brain

Accelerated oxygen saturation, which is facilitated by physical activity in the fresh air, has a positive effect on the state of brain cells. The brain performs tasks more actively, solves problems, thinks.

vestibular apparatus

The ability to keep balance does not come with age - it must be trained. Ice skating does a great job. The unstable vestibular apparatus gradually returns to normal - the state of health improves, the regularity of headaches and sudden bouts of dizziness decreases.

Heart and blood vessels

Regular walks in the fresh air stimulate the strengthening of the immune system, the cardiovascular system. Skating has a positive effect on the respiratory system, improving their performance. Oxygenated blood nourishes all internal organs, stabilizing their work. Figure skating brings great health benefits.

Spine

Moderation of loads allows not to harm the spine, but to strengthen the corset. From skating increases endurance, strength, health. Maintaining the tempo requires effort from the body, so a novice and an experienced skater overcome the same distance in different time. It is good if the child rides from an early age.

joints

After numerous trainings, the knee joints acquire special strength, because they take the main load. Since the movements on the rink are accompanied by constant adjustment of the position with the help of the hands, the upper limbs are also strengthened. Of particular importance is the posture in which the training takes place.

Who can't go on the ice

It is possible to describe the positive impact of ice skating for a long time. It remains to be surprised that there are people who cannot ride.

1. With chronic diseases of the knee joints. A small load does not hurt, but the risk of an unsuccessful fall remains.
2. With general ailments, regular dizziness, unstable internal pressure.
3. With untreated colds - inhalation of cold air will aggravate the situation. May lead to chronic respiratory disease.
4. With poor eyesight. Constant monitoring of what is happening can overstrain the eyeball.
5. Overweight. The desire to lose weight is a great incentive to get on skates, but if you fall, you can cause great harm to the body, which will negate all the benefits.

A few tips for beginners, experienced people:

• to reduce the risk of causing serious injury, it is necessary to wear elbow pads, knee pads;
• there is always a coach on the rink - do not hesitate to ask for advice;
• do not worry about the inability to ride;
• it does not hurt to protect yourself from a cold with a scarf, hat, gloves;
• do not swing on the rink;
• clothing should be warm, comfortable, so as not to hamper movement.

Skating develops endurance, increases muscle tone, improves blood circulation. Classes stimulate attentiveness, improve mood, stabilize the work of internal organs.