6 main rules of training in the cold season

Warm up must be done before each workout, especially if you are going to work out in the cold. If you do not warm up, the risk of injury increases. Before training on the street, you should stretch all parts of the body. Start from the neck, gently and slowly rotate your head. In a standing position, perform hand swings, tilts and rotations with the body and pelvis.

During the training session, the whole body works on skates, but the knees and ankles are the most stressed, so they need to be given special attention. Alternately lift your legs bent at the knees and perform circular movements. Then with unite your knees, rotate them in a circle. Exercises should be performed slowly and without jerking. Do some squats.

Perform ankle rotation with the foot on the toe, then the lifts on the toes.

Warm up should take 5-10 minutes. After it, you will feel that you are warm, the body will be prepared for training on ice.

6 main rules of training in the cold season

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Remember that you should not do stretching to the “cold” muscles - static stretching does not prevent injuries, as many people think, but, on the contrary, can become their cause.

Before training on the rink, you should warm up in sneakers or other shoes, then put on your skates.

Professional skaters train in thermal overalls. Such clothes do not constrain movements and at the same time does not allow athletes to freeze due to special materials. But the temperature on the rollers is maintained in the range of + 12-14 ℃, which is significantly different from the temperature on the street.

For training on an open skating rink, it is important to dress correctly so as not to freeze and sweat while riding.

P The first layer of clothing should consist of a thin thermal underwear , designed for active sports. Longsleeve and leggings from a special synthetic material remove moisture, preventing it from cooling on the body. Thanks to this, the body is warm, which is important during a long stay in the cold. It is convenient for girls to train in a sports sconce.

6 main rules of training in the cold season

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com

The second layer for the bottom is variable: it’s convenient for someone to ski in the ski tights (they protect against wind and additionally warm), for someone - in warm winter trousers. For the first training, ski or snowboard pants are suitable if they are not too wide. Upstairs is a sports jacket that protects against wind and rainfall (for example with GoreTex or from softshell). If the street is -5 ℃ and above and your jacket with insulation, a fleece is not needed. If it’s colder, put on an additional insulation layer under the jacket.

A sports sweatshirt is suitable in which you are comfortable moving.

Important accessories include a buff, a moisture cap, and gloves. A sports scarf protects the neck from the headwind. A hat needs a technological, moisture-removing - for example, a running one. A strip or headphones are suitable if the street is not too cold.

It is better to choose gloves from waterproof materials, otherwise after the first fall you will have to ride with wet hands. This is not only unpleasant, but can also lead to frostbite.

In winter, during training, you want to drink less than in the heat. However, the body loses moisture, as in the summer. To make up for fluid loss, take a thermos or thermo mug with a hot drink with you to the ice rink.

It can be ordinary tea with added sugar or honey (fast carbohydrates energize after a long movement) or a drink made from berries and fruits (in winter the body especially needs vitamins).

There is still a minus to skating on the ice rinks - no matter how well you dress, you will still start to freeze after a while. Do not wait until you freeze too much. If the ice rink has a warm dressing room, go there to warm yourself. At the same time, relax, drink water or a hot drink - and return to the ice with renewed vigor.

After riding, be sure to warm yourself in a warm room, especially if you get far to the house.

6 main rules of training in the cold season

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Ice skating captivates. It is important not to overwork, especially if you are just mastering figure skating. For each person, a different time is optimal, but usually two hours a day is enough to work out and get tired.

If you feel tired legs, it is better to finish the workout to avoid possible injury. In addition, being in the cold for too long can result in hypothermia and a cold, which will disrupt your training schedule.

After you have left the ice, remove the skates and stretch. So the legs will hurt less the next day. Using stretching, you can also smoothly lower your heart rate to normal.

If you go far from the rink to the house, change clothes after training so as not to go down the street in wet clothes. Often special rooms are equipped on the skating rinks for changing clothes.

6 main rules of training in the cold season

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  • a thermos with a hot drink and a refillable water bottle,
  • snack,
  • spare gloves,
  • dry clothes that you put on after riding,
  • portable charging - the phone in the cold can run out faster,
  • headphones if you like to ride with music (be careful not to make the sound too loud to hear others and prevent a possible collision with other athletes).
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