If you think that cross-country skiing is just for older people, you're wrong. Cross-country skiing makes everyone fit and is one of the most effective endurance sports. Whether classic style or skating - the rhythmic movements optimally stress muscles and cardiovascular system. Cross-country skiing is not a matter of age and is one of the healthiest sports ever. The good thing about it: according to one's own claim, everyone can choose the right speed and terrain for them. Whether fast gliding with pronounced lunges or slower ski hiking - depending on the cross-country technique and pole use, the effort is dosed differently.
- Cross-country skiing is highly compatible for the joints due to its high dynamic and low static load. Here, almost every single muscle of the body is required; next to the legs especially the arms and the trunk.
- As with all endurance sports, regular exercise not only strengthens the muscles, but also begins to melt the fat deposits.
- Blood pressure, heart rate and oxygen uptake in the blood are positively influenced.
- People with venous problems should always pay attention to sufficient exercise - cross-country skiing in winter is ideal.
- Cross-country skiing is relaxing - if you are stressed and longing for recovery, you should try ski hiking. The same movement rhythm in a wintry, quiet landscape calms the nerves and makes the head free again.
Prerequisite is the joy of cross-country skiing and a sufficient basic stamina. Asthmatics must be careful: Due to the possible cold, cross-country skiing is only recommended to a limited extent here. You should refrain from running with a cold or a flu.
The right clothes and ski equipment
The clothing should protect against cold and therefore best consist of three layers:
- The layer on the skin should isolate and transport the sweat away from the body, preferably through so-called functional underwear.
- The intermediate layer should be cotton, wool or fleece.
- The outermost layer should protect from wind and moisture, be breathable and not too tight. With adjustable ventilation openings on the wrists, neck, waist and below the knee, you can adapt to the weather conditions.
Cap and hood on the anorak as well as gloves must not be missing either. The gloves should preferably have a leather inner hand, and wrinkle-free and tight fit. This way, there are no bubbles on the hands. For the right ski equipment, it is best to seek expert advice, as the individual requirements of the runner are important. So must z. B. the ski equipment can be matched to the weight of the cross-country skier or the pole length adjusted to the size and Langlaufart.
Do not forget: sunglasses
To protect the eyes, we recommend a pair of sunglasses that ensures the relevant UV protection and at the same time protects the eyes from drafts. Attention: Snow blindness - also here can be prevented by a pair of sunglasses. The snow blindness (keratoconjunctivitis photoelectrica) causes an irritation of the eyes due to the strong reflection of sunlight in the snow. Symptoms include sore and irritated eyes and extreme photosensitivity. For the treatment of snow blindness an ophthalmologist should be consulted. Usually, the disease heals within 2 to 3 days; but it can also cause permanent damage.
Tips for beginners and advanced
- Those who want to go on the trail in winter should prepare themselves sufficiently. When cross-country skiing back and core muscles are stressed the most, so it makes sense to train these areas at least four to six weeks before. Well suited are other endurance sports such as walking or ski gymnastics.
- Beginners should first look for a flat track. So you can get used to running, learn the technique and do not risk excessive demands. It is even better to learn the basic techniques right away in a course - this will prevent false or unnecessary movements from creeping in.
- No one should start from zero to one hundred, but always warm up and stretch the best. When stretching applies: Only load as far as the pulling is still pleasant. Then hold, release and relax the tension for 10 to 20 seconds. Then stretch again.
- Recreational athletes should if possible after the heart rate monitor run and the load not too high. 180 minus age is the rule of thumb for the maximum heart rate. For beginners and inexperienced in cross-country skiing is: "Drive so fast that you can still talk easily!"