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What are skis and why do we need them?Summer is getting closer by the day, it's time to get up on skis! No, we didn't mi...
06/09/2021

What are skis and why do we need them?
Summer is getting closer by the day, it's time to get up on skis! No, we didn't mix anything up.

The sun is shining, there are not a single cloud in the sky, and you are walking through town rejoicing that summer is very close - soon you will take off your jacket and walk in light shorts... And suddenly skiers block your way! One by one they cut through the heated asphalt and disappear behind the greening trees.

That's it, I think you overheated.

Or maybe it's just ski-rollers.

Summer skis, or roller skis, are a long invented means of transportation, but they never cease to amaze. They are shorter than the winter skis, but very similar to them, except that they ride on wheels.

Roller skis first appeared in Italy and northern Europe in the 1930s. For a long time they were used only by skiers in preparation for the winter season. In the 1970s, the situation changed: roller skis became a separate sport with separate competitions. How did that happen?

The first roller skis differed from today's skis: they had three wheels, one in front and two behind, their length varied from 70 to 100 cm, and they were made of metal. Over time, it became clear that the three wheels are skis to nothing - two-wheeled much faster and more maneuverable, but, admittedly, more difficult to handle. The first two-wheeled design invented Italian Skyrollo.

This invention and decided the fate of skijeroller. They became more high-speed - and they began to organize races, first in Italy and then around the world. It came to the fact that in 1985 in Europe was created ski-roller federation, and in 1988 held the European Championship in Holland. There was also the World Championship in 2000. Today, a lot of roller skiing competitions are held every year, including the World Championship (twice a year) and the summer biathlon.

Modern roller skis are made of aluminum and rubber, making them lighter and more comfortable than their ancestors. The length of the skis depends on their type - just like cross-country skis, cross-country skis come in classic and skate.

Classic models are often used by skiers for training in the summer. They have a longer frame (the frame - is the ski itself), from 70 to 100 cm. The wheels are thick, but of small diameter, which gives them increased stability. Another distinguishing feature of classic ski-roller - they have a ratchet mechanism on one of the two wheels, which blocks the movement backwards so you can push off.

Skate roller skis are more commonly used by racers. Thanks to the short frame - up to 60-65 cm - and the narrow and high wheels, they can achieve high speed.

Cross-country skis are also divided into high-speed and training. Training used by skiers to prepare for winter competitions, and speed, which is obvious - for racing. This does not mean that the training models can not accelerate well - their fastest wheels simulate the speed of movement on icy trails and can reach speeds of 30 km / h. In competition, of course, the speed of athletes is even higher - at an average speed of 50 km / h they can accelerate to about 100 km / h.

What do you need to ride on roller skis?

Of course, the skis themselves, poles, as well as special boots, helmet and protection for hands and feet. Do not hurt also sunglasses - they will save not only from the sun, but also from the sand and dust flying in your face.

If you are familiar with winter skiing, it is not difficult to choose the type of roller skis. If not, here is our advice: for beginners it is easier and more comfortable to start with the classic skis - they are more stable and do not run up to cosmic speeds. However, do not forget about the protection.

At what age can you go jogging?What should I do to run until I'm 80?Every year, the number of age-appropriate runners pa...
06/09/2021

At what age can you go jogging?
What should I do to run until I'm 80?

Every year, the number of age-appropriate runners participating in races grows. And they show results that even young people can envy. This begs the question: how does the aging process affect our physical performance? Until what age can we run without risk to our health? Here are the answers!

The effect of age on athletic performance
1. IPC (or VO2 max)
From the age of 30, the VO2 max (maximum oxygen uptake - the highest amount of oxygen in milliliters that the body can consume in 1 minute) is believed to decrease by an average of 10% per decade. However, this decrease slows down as soon as you start running regularly. It is no coincidence that many amateur athletes begin intensive training at a fairly late age and achieve good results in half-marathons and marathons at age 50.

Decreasing BMR is a reality that cannot be ignored. And there are many reasons for this: the limited capacity of the heart, which cannot pump large volumes of blood with age, decreased muscle mass, loss of flexibility. There is a theory that in this way the central nervous system protects the muscles in the process of aging, not allowing them to work too hard. Naturally, this affects the physical performance of amateur runners.

Solution:
Add so-called "quality" workouts to your weekly exercise program. They usually include an interval workout of 15 x 30/30 or 10 x 400 m or 8 x 800 m. You don't have to work out at the stadium; the most important thing is to run on a flat surface. Incorporate faster, more dynamic workouts into your workout plan - it's also a good tool against declining MPC after 50.

2. Flexibility
As you reach the age of 50, all experienced runners notice that their stride length is decreasing. Muscles and tendons lose flexibility, and there's nothing you can do about it, it's a normal age-related process. However, lack of physical activity (think of how much you sit in front of a computer!) noticeably brings this point closer.

Solution:
Stretching! It shouldn't be done in a static position, as you've done before - and many runners still do - but in motion, to stimulate blood flow to the muscles even before the workout. Deep massage by a sports physical therapist also helps maintain flexibility.

3. muscular strength
Scientific studies published in recent decades confirm: muscle strength begins to decline after 40 and reaches crisis levels at age 65. However, long-distance runners (amateur and professional) are much less affected than sprinters.

Solution:
In addition to jogging, incorporate strength training into your program: use weights and weights or your own weight (for example, through elastic band exercises). Two sessions a week is optimal for those who want to maintain or increase muscle strength.

4. As long as you enjoy it...
Is there an age limit in running? Is this the right question to ask? Running is the most natural and accessible sport. Every day, men and women in their 70s, 80s and even 90s go out for a run, wanting to enjoy the activity while extending their life span.

Of course, after the age of 50, precautions must be taken. Regularly monitor your resting and exercising heart readings. Consult a physical therapist for any minor injury to properly treat it and avoid recurrences. And remember: The pleasure of running is the best antidote to aging. Run for fun!

Running is the best way to forget your problems and a bottomless source of health. Knowing the inevitable consequences of aging, runners still find ways to reach their goals and overcome themselves at any age! Running is a good school for life, especially at age 50 and beyond!

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