Milla H
Hi, does anyone have a fitness plan for fiugre skaters: off-ice
Like this:
Warm up by:
Running 3-5 min. and so on..
Both for warm up, stretching, strength, spins & jumps...
Answer
There is no exercise that can not benefit your skating. Any added flexibility, power, and strength will help tremendously. But I can tell you my workout!
Warm Up:
~ 5 minutes of jumping rope. When I jump rope I start with just a basic skip, then I put on a few variations. Examples of different variations: One foot, backwards, double rotation (the rope goes under you twice in a single jump), etc. (I'm sure you can find tons of other fun ways t jump rope!)
~After jumping rope I do 5 minutes of stairs (running up and down the stairs...yes it sounds boring, but it's a good warm up)
The next thing I do is some stretching and yoga. When I stretch I try to target different parts of my body.
~neck and shoulders (good posture when skating)
~arms and back (posture, laybacks, spirals, etc.)
~stomach muscles (again posture and laybacks)
~hips and sides (it's really important that your waist is flexible!)
~glutes (yes, that is your butt muscles..haha)
~quads
~hamstrings
~calves
~ankles
If you Google: "stretches for ______" then you can get some great exercises.
The next thing I do is work on "strength" and other things to improve my skating. I try to focus on three main parts:
~leg strength
~core strength
~ miscellaneous
-Leg strength is very important! You will need it for speed, power, spirals, jumps, and much more!
Again, Google "exercises for leg strength" and you should be able to find some good exercises. One that I find very helpful is a Wall Sit. (See video below!) Another helpful exercise are squats; try different variations on these as well
http://www.ehow.com/video_2359349_how-do-wall-sit-exercises.html
-Core strength. Again a very important part of your skating. Core strength helps with balance and jumps, and all kinds of other skating moves. Core strength includes things like: crunches, push-ups (in a way, but they are more arm strength), and using a balance ball. Again Google is a great source for more exercises.
-Random other things that need strength.
~arms- push-ups, arm circles, planks, etc.
~ankles-there are tons of different exercises, again use Google, but on would be just walking on your toes
~upper body- very important for jumps, you can't jump unless you have it (or atleast not very well) if your a beginner don't worry about it that much
Last I do my jumps off-ice on a mat of softer carpet and then I practice my spins (you can buy this like bowl shapes thingy call a spinner to do spins off-ice)
After I do my workout I usually do a few stretches to cool down and sometimes I'll take a walk or something.
I only do this workout three times a week, if not I could burn myself out. Below I listed a few things I do on my off days!
When it's nice weather, I take bike rides and jogs. Sometimes I go to a track and try to set record times. Other random things I do to help with my skating are things like skipping. Try to see how high you can skip (it helps build up muscles for jumps). Other times I try to hold a spiral position with my eyes closed (it helps with balance). There are tons of ways to workout as a figure skater. And I you are ever stuck on something hat you are learning, do it off-ice. I remember when I first was learning how to do a forward cross over, I would find an empty hall and just do my crossovers up and down it. I also used to just do random crossovers walking. It also works with things more advanced!
But, please,please,please remember! If your not careful, you could really hurt yourself. Before you start any type of fitness program ask your coach or instructor. My workout may not be what's best for you. Also ask your coach if there are any stretches you could work on to help learn a certain move. Also, if your not getting flexible right away, or your jumps aren't getting higher, don't push your self to hard. Have patience and be satisfied with your progress.
I hope I helped! Good Luck w/ your skating!
There is no exercise that can not benefit your skating. Any added flexibility, power, and strength will help tremendously. But I can tell you my workout!
Warm Up:
~ 5 minutes of jumping rope. When I jump rope I start with just a basic skip, then I put on a few variations. Examples of different variations: One foot, backwards, double rotation (the rope goes under you twice in a single jump), etc. (I'm sure you can find tons of other fun ways t jump rope!)
~After jumping rope I do 5 minutes of stairs (running up and down the stairs...yes it sounds boring, but it's a good warm up)
The next thing I do is some stretching and yoga. When I stretch I try to target different parts of my body.
~neck and shoulders (good posture when skating)
~arms and back (posture, laybacks, spirals, etc.)
~stomach muscles (again posture and laybacks)
~hips and sides (it's really important that your waist is flexible!)
~glutes (yes, that is your butt muscles..haha)
~quads
~hamstrings
~calves
~ankles
If you Google: "stretches for ______" then you can get some great exercises.
The next thing I do is work on "strength" and other things to improve my skating. I try to focus on three main parts:
~leg strength
~core strength
~ miscellaneous
-Leg strength is very important! You will need it for speed, power, spirals, jumps, and much more!
Again, Google "exercises for leg strength" and you should be able to find some good exercises. One that I find very helpful is a Wall Sit. (See video below!) Another helpful exercise are squats; try different variations on these as well
http://www.ehow.com/video_2359349_how-do-wall-sit-exercises.html
-Core strength. Again a very important part of your skating. Core strength helps with balance and jumps, and all kinds of other skating moves. Core strength includes things like: crunches, push-ups (in a way, but they are more arm strength), and using a balance ball. Again Google is a great source for more exercises.
-Random other things that need strength.
~arms- push-ups, arm circles, planks, etc.
~ankles-there are tons of different exercises, again use Google, but on would be just walking on your toes
~upper body- very important for jumps, you can't jump unless you have it (or atleast not very well) if your a beginner don't worry about it that much
Last I do my jumps off-ice on a mat of softer carpet and then I practice my spins (you can buy this like bowl shapes thingy call a spinner to do spins off-ice)
After I do my workout I usually do a few stretches to cool down and sometimes I'll take a walk or something.
I only do this workout three times a week, if not I could burn myself out. Below I listed a few things I do on my off days!
When it's nice weather, I take bike rides and jogs. Sometimes I go to a track and try to set record times. Other random things I do to help with my skating are things like skipping. Try to see how high you can skip (it helps build up muscles for jumps). Other times I try to hold a spiral position with my eyes closed (it helps with balance). There are tons of ways to workout as a figure skater. And I you are ever stuck on something hat you are learning, do it off-ice. I remember when I first was learning how to do a forward cross over, I would find an empty hall and just do my crossovers up and down it. I also used to just do random crossovers walking. It also works with things more advanced!
But, please,please,please remember! If your not careful, you could really hurt yourself. Before you start any type of fitness program ask your coach or instructor. My workout may not be what's best for you. Also ask your coach if there are any stretches you could work on to help learn a certain move. Also, if your not getting flexible right away, or your jumps aren't getting higher, don't push your self to hard. Have patience and be satisfied with your progress.
I hope I helped! Good Luck w/ your skating!
Looking to buy a bike ... advice please?
ss.snomer
Hi ... I'm looking to buy a bike for cycling around on weekends, for both fitness & fun. Mostly on roads, and later (much, much later) perhaps on some basic biking trails.
I'm not looking for a professional bike, just something decent ... but sufficiently adequate to cover my biking needs for several years.
Please offer any advice ... in terms of the type of bike I'm looking for, features, things to look out for when bike shopping or trying a bike, things to avoid, potential cost, general snippets of useful information, etc. Note, I'm a beginner and have no knowledge whatsoever of biking//cycling.
Thanks.
Answer
The most important thing is that you go to a real bike shop, not a department store. There you are most likely to find good advice, good bikes, and good support after you buy the bike. A good shop will also let you take it for a spin if you leave behind a credit card. Explain to them your needs and skill level, and they can help outfit you.
The biggest question is how much do you spend. More expensive bikes will be more reliable, lighter, and smoother, and will also give you room to grow into them, but would also be a waste if you end up not liking the sport and having it sitting in the garage collecting dust. Only you can decide what level of bike you should get.
As long as you go with a real brand, you'll be ok. A hybrid style bike will be good for your needs, able to handle roads and smooth, well kept trails, while remaining comfortable to ride. Don't get hung up on brand - there are a ton of good ones and you are safe with most of them. Again, as long as you shop at a good place, you won't end up with a bad bike.
The main thing is that core of the bike are good parts - the frame and brakes especially. Don't worry too much about things like seats, pedals, and other minor things which can easily and cheaply be replaced.
Good luck.
The most important thing is that you go to a real bike shop, not a department store. There you are most likely to find good advice, good bikes, and good support after you buy the bike. A good shop will also let you take it for a spin if you leave behind a credit card. Explain to them your needs and skill level, and they can help outfit you.
The biggest question is how much do you spend. More expensive bikes will be more reliable, lighter, and smoother, and will also give you room to grow into them, but would also be a waste if you end up not liking the sport and having it sitting in the garage collecting dust. Only you can decide what level of bike you should get.
As long as you go with a real brand, you'll be ok. A hybrid style bike will be good for your needs, able to handle roads and smooth, well kept trails, while remaining comfortable to ride. Don't get hung up on brand - there are a ton of good ones and you are safe with most of them. Again, as long as you shop at a good place, you won't end up with a bad bike.
The main thing is that core of the bike are good parts - the frame and brakes especially. Don't worry too much about things like seats, pedals, and other minor things which can easily and cheaply be replaced.
Good luck.
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