Cross-country skiing classic fitness
Cross-country skiing belongs to cyclic sports. This means that the skier repeatedly repeats the same motion, and his body is functioning with sufficient supply of oxygen, in aerobic mode. This cardio workout — the best way to burn calories, cardiovascular system, lungs, spine, as well as keeping yourself in great shape.
The desired effect in this case gives a high intensity of physical exercise and its duration. When walking on skis work all major muscle groups. Unlike running, there are no shock loads on the joints of the
feet, allowing you to enjoy skiing even for those who have problems with joints. A wide range of loads allows precise dosing of physical activity, which means that the skis — the best sports for people with overweight and poor health. Moreover, a long ski trips relaxing effect on the nervous system.
When skiing at a speed of 10 km/h the skier loses about 10 calories per 1 kg of body weight ( for comparison: when riding a bike — one and a half times less). To optimally maintain good form if you do not do other forms of fitness, it is recommended to ski two or three times a week for an hour and a half. To control loads and there is a subjective method, requires the ability to listen to yourself. Physical activity should not be overwhelming, but take pleasure from the workout. Here is the invisible border of megafitness and professional sports.
Types of cross-country skiing
Cross-country skiing are divided into several categories: elite racing skis, racing training ski or skis for beginners, recreational skiing, children’s and Junior skis, Backcountry skis, on which you can ski over the snow without skiing, hunting and skiing. First, the skis are divided into classic, skate and versatile. On ridge ski ridge style ( roughly speaking — herringbone), classic — classical ( i.e. on the flat when the legs are parallel to each other), universal you can ride both style.
Skating skis are shorter and hard, twisting ( torsional rigidity), and in the longitudinal direction. In addition, skating, ski-out can be distinguished by the blunt toe. Unlike classic, during the push, skate ski and does not completely touch the snow in the middle part ( need 2 – 3 mm gap ), because otherwise it clings to snow and the velocity of the drops.
Classic skis are longer and soft, have a long pointed toe. A small stiffness is needed to push the ski is fully dealt with the snow and ” worked” holding the ointment, then the ski will not slip back.
Universal skis have an average length and average rigidity, their overall speed performance is more modest than the classic or skating, but convenient to buy them for training, if you are looking for a budget option. Secondly, the skis are sized by the height of a man: for skating style should choose skis ’ s growth plus 10-15 cm”, for classic — “ growth plus 20-25 cm”. When buying a tourist ski better focus on the classics, as unprepared for the easiest route is to follow this style. But if you prefer to ride ” mixed” style, then you can take shorter skis. Baby ski, especially in the period of rapid growth of the child can be taken on the top level formula or even with the stock 2 – 3 cm. because of the season the child will grow to “ need” for growth.
Design of cross-country skiing
Ski and has a sliding outer surface and “ core”. The sliding surface of modern skis are made of plastic — high molecular weight polyethylene with various additives. the ” Guts” of skis vary from different manufacturers and different classes of consumers. In expensive racing skis used cell technologies and technologies that mimic the tree, some of the skis have a wood insert in the Shoe. More cheap ski inside may just stand a wooden wedge or the same cellular technology, but are made of cheaper materials.
In the manufacture of the outer surface skis used two technologies: more budget “ sandwich” and more expensive ATS. Technology “ sandwich” is that “ inside” skiing plastered on all sides with plastic plates. Now it is used only in the cruising skis, because it can only be used for the filling of wood. In the racing models, and now in many recreational uses technology cap ( or Cap), when the filling of the ski is pressed into a plastic housing, which in turn is connected with a sliding surface. This technology allows us to make a reinforced rim and to increase the torsional rigidity.
Lovers of skiing suitable for beginners and recreational skis, these skis are wider than racing, it gives stability to the beginner. In addition, a wide ski you can ride without the track. Often Amateur ski has a form-fitting geometry ( narrower in the middle), which provides greater stability for the skier turns. Finally, the skier-the fan doesn’t usually like grease skiing, so manufacturers produce skis that do not require lubrication. On the sliding surface of the ski there are special notches, replacing the lubricant, which do not allow the skis to slip. Skiing with notches easier to go up because they are not trying to slide down.
Recreational skis are not divided on the riding styles, and their stiffness is usually designed for the average skier weight-for-height. Skiing for children differ from ” adult” less rigidity and “ tailored” geometry. Their width is the same as the “ adult”, however, since they are much shorter, their relative width is greater. Therefore, in General they are more stable.
From all models of ski is best to purchase a plastic or perevoplotilsya skis. The fact is that wooden skis require lubrication, otherwise they will ” stick” to snow or just not going anywhere. To say the same about speed at all difficult. You can also find wooden skis with plastic sliding surface.
Skis designed for Backcountry skiing tourism. These skis can go Hiking in the snow, snowed forest, mountains. These skis always do and have a wide pretoriana.
How to care for cross-country skiing?
As a result of long-term storage, sliding ski surface is oxidized, so after buying the skis must ottsiklevat, that is, to smooth the surface, and paraffin processed gravel. But if you’ve never done it yourself, it is best to consult a specialist who will show you how to do it. Especially nowadays in almost any sports store you can make a pre-sliding surface preparation and installation of fasteners.
For lover’s only important to know some things. If you bought the skis with notches, something about the grease, you can forget with peace of mind. For those who still bought the skis under the grease will have to deal with this process at least in General terms. For each weather has its own lubrication. On the box indicated temperature, composition, and method of application. Carefully read it. Skating skis equally smeared over the entire length, the classic middle part under the pad lubricated holding ointment. Its a substitute can be ointment, designed for 2-4 degrees above main. Before the next ” Mazanov” don’t forget to clean the surface of the skis from the old ointment.
Tourist skiing can be lubricated and scrape once or twice in the season, as they do not require high speed performance. Treatment frequency Amateur ski racing depends on how often you ride. If you don’t often come out to the track, it is sufficient to process the skis once a month or when there is a sudden change in the weather. For more serious riding, especially on a professional ski, you need to process the skis before each departure. In General, there is a certain correlation between the ski and the frequency of treatment: more expensive than plastic, the more often it must be processed.