Sanpin's recommendations for conducting physical education classes outdoors in the winter. How, when and in what to ski? Skiing at what temperature

The ski season in the Arkhangelsk region has come a long time ago, but not all novice athletes have learned how to dress properly. Master of Sports Sergey Kislyakov answered the questions of Irina Spitsina, giving recommendations that are suitable for both professionals and amateurs.

Skiing, I see that many sports fans dress incorrectly. For example, riding in warm jackets, then they get hot, they begin to unbutton, take off their hats and, as a result, get colds.

- So, how to dress for a ski trip?

- During intense training, a person sweats a lot. This is normal, it means that training is not in vain. Dress normally - sweat will remain on the body, clog pores, disrupt the thermal balance. Clothes will become damp and heavy, stick to the skin and interfere with movement. A wet body is quickly supercooled. And in special clothes you will be warm and dry, the working body temperature will remain.

When going to the forest, you should decide what you will do on skis. If it is an easy walk with admiring the winter forest, clothes should be warm. And it’s a completely different matter if you are going to roll mileage. Keep in mind your own characteristics: one will be chilly at 0 degrees, and the other will be hot even at -20.

- We heard that there is a rule of "three layers" in clothes. What it is?

- One of the leading firms sportswear developed the principle of "three-layer". We put on three layers, each of which performs its task, and together they create an ideal microclimate.

- Tell us, what tasks are solved by all layers?

- The first - removes moisture, breathes. The best choice- thermal underwear: sweat leaves the surface of the body, leaving it dry, does not allow hypothermia, keeping you warm, has "breathing" properties. The store will advise you: thermal underwear is for active pastime and passive, for example, for fishing - this is not suitable for athletes.

It will be comfortable to train in dry and light clothes. Thermal underwear should be worn directly on the body.

The second layer - isolates, warms, protects you from hypothermia. Fleece performs these functions best. Moisture does not linger in it, but rather easily leaves to the surface, where it evaporates or goes into the third layer.

Lightweight fleece clothing protects the body from the cold.

The third layer - saves us from wind, snow, rain and again cold.

Based on my own experience, to these three layers, I would add a vest, especially in cold weather. The vest does not constrain movements and additionally helps to keep warm. If you are walking, the vest should be warm; if this is training, then you should wear a special light ski vest.

- How to choose a sports cap, given that we often have winds in the north?

- The cap must be sporty. Bulky woolen hats are a thing of the past. Now hats are light, tight, preferably with wind protection. When sewing sports caps, windproof and breathable membrane material "windstopper" - "windproof" is used. Ears must be covered. It does not hurt if there are headphones on top or under the cap.

Is it possible to ride only with headphones on?

- I have friends who ride like this, especially in warm weather. But as an athlete, I would not do this: when working on the rise, we sweat, and not on the descent, the sweat will freeze, supercooling the head.

- We saw on the athletes something similar to a stocking on their heads. What is it called and how convenient is it?

- This is a very good thing! "Stocking" has many names: "buff", "bandana", "pipe", etc. Can replace headphones, sometimes worn only on the neck. In frosty or windy weather, it can stretch from the throat and cover the back of the head, ears, chin and even cheeks. "Pipe" can be worn under the cap and over the cap. You can buy both in a sports store and on the Internet.

- Where can I buy clothes for skiing? Do you need to look for stores that sell sports items, or can you buy what you need in a regular sports store?

- Now there are no problems with the purchase of equipment. There are several specialized stores in Arkhangelsk that sell clothes and equipment for cross-country skiers. There are large federal chains of sports stores whose goods are more designed for tourists and amateurs. healthy lifestyle life. And, of course, any clothes and equipment can be ordered via the Internet.

Is skiing better with gloves or mittens?

– It is decided purely individually. Gloves, of course, are more convenient, but if your hands are cold, it is better to wear special ski sports gloves. I ride with gloves in any frost. There are special warm models from windproof and breathable membrane materials "windstopper".

– In frosty weather, feet freeze. What can be done to reduce cold feet?

- Firstly, shoes should never crush. If at least one finger rests, the feet will freeze. Secondly, keep in mind that there are special covers for ski boots on sale. Almost all well-known companies produce such cases. There is no need to wear multiple pairs of socks or thick woolen ones. Buy thermal socks to keep your feet warm.

– Up to what temperature can you ski without the risk of frostbite?

- Athletes-skiers cannot interrupt the training process, so they train at -30. They joke at the same time that "there is no bad weather, there are bad clothes." I would advise amateurs to stay at home if the temperature is below 20 degrees below zero.

Here we are talking about amateur cross-country skiing.

When, at what temperature can you ski?

The ski season, for example, in central Russia begins with the appearance of snow cover (in November-December) and can continue until the end of March and even the beginning of April. You can ski at any temperature - from a small plus to a big minus, if at the same time you feel comfortable, do not freeze and do not sweat. To do this, you need to dress properly.

What to ski in?

How to dress properly?

Most often, the problem is not freezing, but overheating. First of all, you need exclude various down jackets and warm jackets. You can often see "skiers" with sweat on their backs - these people are doing it wrong.

In the right clothes without movement, it should be cold. Depending on the temperature outside and your pace of skiing, clothing and the number of layers may vary, but this rule should apply always. At the same time, of course, you do not need thin tight clothes, like athletes. Put on synthetic thermal underwear (thin or medium thickness), top - preferably with high collar. In any case, the throat must be protected: for this, a universal scarf-mask (balaclava) is indispensable, which can cover both the neck and, if necessary, the face. Above - warm-up ski suit from material type Soft shell ("Soft shell") or any similar combination of a light jacket and pants.

In the right ski clothing, you should be cold without moving, and while moving, you should not sweat.

You can take light down jacket to put it on at a halt, but then take it off and put it in a backpack.

An important element is sufficiently thick socks (special thermal socks for cross-country skiing are recommended).

In addition, you will need a windproof hat that covers your ears well (but your head should not sweat in it) and ski gloves. It is good if a special coating is applied to the gloves to better hold the sticks. If the hat and gloves use Windstopper type material, this is a good sign.

A little tip: Apply to lips before skiing hygienic lipstick to keep them from chapping.

What should I do if I'm sweating?

This means that you are dressed too warmly for the given weather and speed of movement. Slow down! Otherwise, you risk catching a cold. Next time, keep this in mind and dress lighter. Pay attention to what is said above: in the right clothes, you should be cold without moving, and while moving, you should not sweat.

What to do if your hands are cold?

You need different gloves. If you have ski gloves, then they are too thin. Look in the store insulated gloves for cross-country skiing. Mittens, knitted gloves - all this is nonsense, they are not suitable for skiing, as they are blown by the wind and do not hold well ski poles. If insulated ski gloves do not solve the problem, you can try ski gloves(just make sure there is a special coating there to better hold the sticks).

Can I cross-country ski in ski clothing?

Take note of what has been said above about proper clothing. Still, skiing is a different kind of activity, and the clothes for it are different. But if you're skiing so leisurely that you're not overheating or sweating in ski clothing, then you're good to go.

What are the best ski boots?

Is it possible to ski at the beginning of winter when there is little snow?

When the snow cover is not yet very thick, it is already possible to ski, but there is a risk of scratching the skis, as stones, frozen ground, etc. can stick out in some places. Therefore, it is recommended to have at least two pairs of skis - one that is not a pity - for the first and last snow, and the second - for the main skiing in high season.

Can you ski when it snows?

Yes, sure. A thin fresh layer of snow even improves glide, and notched skis hold better on the track when pushing off. Of course, with heavy snow and wind, you will not be very comfortable, as the snow will fall into your face.

Is it possible to ski in positive temperatures?

Of course. Even necessary. Take into account everything that has been said above about proper clothing - you need to dress lightly so as not to sweat. And if you are driving out of town, keep in mind that it will be colder there.

Is it possible to ski in the spring when the snow melts?

If it seems to you that the snow has almost melted, then this indicates that you rarely get out of the city. As a rule, outside the city at this time there is plenty of snow. It's always a little colder there. It is enough to drive a few kilometers by car, and you can perfectly ski in the forest or in the fields, despite the fact that there are continuous puddles in the city. Especially for a long time the snow lies in the shade of trees, along the edges of the fields - look for such places at the end of the season.

Skis go well on a slightly melted track (in any case, such a track is much better than an icy one). Therefore, the spring time when the snow melts is a great time for skiing. And when minus and plus temperatures alternate (night/day), a crust forms in the fields, allowing you to ride in any direction and not fall through.

How often can you ski?

If you feel good and do not fall from fatigue after a ski trip, then you can ski at least every day (if the weather is comfortable for you).

What should I do if snow sticks to my skis?

Slip often occurs at temperatures around freezing when you touch water or wet snow with your ski.

Advice: ride through a shallow puddle or patch of wet snow on two parallel skis, accelerating or pushing with sticks. Don't stop and don't push off with your foot. Driving then on dry snow, you will "wipe" the skis, and the snow will not stick. If sticking still occurs, clean the skis manually or repeat driving through a puddle and “wiping” the skis on dry snow.

When driving fast, the skis usually clean themselves, when they drive slowly, they rather freeze over. Try to dry your skis before stopping.

The weather is exactly what the amateur and professional skier pays attention to. The temperature for skiing must be permitted by SANPIN of the Ministry of Health of the Russian Federation. Let's consider specific values further and recommendations.

The general provision says: both adults and schoolchildren can get up on the ski track at temperatures up to -15 -18 degrees Celsius. These figures are given taking into account sunny calm weather. Children 6-9 years old can ride at temperatures up to -14 degrees.

If the sun is shining, but the wind is more than 2-3 meters per second, the allowed air temperature figures rise to -10 degrees.

With high humidity, the numbers can be completely different and it is important to consider this: up to -10 for adults and up to -5 degrees for children. Humidity greatly adds to the feeling of cold and is dangerous to health at any age.

If you are a parent, ask class teacher at what temperature children from the class are engaged in physical education classes: it is important that the norms temperature regime were observed and the child did not receive hypothermia.

Important: In case of hypothermia of certain areas of the skin, be sure to contact the first-aid post at the school institution or the local therapist. You cannot self-medicate.

What to ski in

Before going outside in sub-zero weather, be sure to check your equipment in the following order:

A thin but natural shirt over it.
Wool sweater and woolen.
Jacket that protects from the wind.

If you follow this option, you will be able to actively sweat, keep warm and be protected from the wind. All these moments are the ingredients for a happy active holiday.

Do not forget about the head: the hat should also combine all 3 properties, but the most important of them is wind protection.

If a person sweats

A sweaty skier is a dangerous picture for his own health. The only natural place for sweating is the border of the scalp and the area of the nasolabial triangle.

If your sweat is actively secreted in other places, and during active physical activities you clearly feel it, it's time to contact the manager from the sports store. Let him analyze what you usually ride in and tell you the main mistakes in choosing.

So, for example, a flux jacket without additional sweating over it is a dangerous thing. It retains heat, but accumulates sweat in itself. And if an ordinary windproof windbreaker is worn on top, then there will simply be nowhere for sweat to go. This situation can cause colds, inflammation of the lungs and bronchi.

Some people are genetically predisposed to active sweating: with well-chosen equipment, this will not be a problem.

What to do if your hands are cold

To unequivocally answer this question, you need to visit a specialist - a neurologist. If the hand continues to freeze even in special gloves, then the problem may be related to blood circulation.

Also, make sure that the jacket does not fit too close to the armpit area: there are not only lymph nodes, but also vessels with numerous capillaries. Perhaps the reason for cold hands is that the blood circulation is pinched in this place. Plus, pay attention to the elbows: do not tuck in these places also for good blood circulation.

Tip: Do a 2-3 minute upper body workout before putting on your ski gear. If this helps, then the cause is in your body. Often this can be due to a sedentary lifestyle.

Is it possible to ski in positive temperatures

The unequivocal answer is yes, you can. What exactly is better to wear at this time, read on.

Is it possible to ski in the spring when the snow melts

This is a common question when the thaw begins in the spring, but I really want to ride. In fact, it is not only possible, but also necessary to devote time to skiing at positive temperatures. The main thing is equipment. In no case do not forget about the head with protection from the wind. Next in importance is not thick thermal underwear with a ventilation function.

At a positive temperature outside, the body will more actively sweat, and therefore, it needs to be given an outlet. Special underwear is ideal for these purposes.

But it’s better to wear a simpler windbreaker on top: in a regular one you will mate, and the windbreaker will perfectly protect you from the wind and give you freedom of movement.

What to do if snow sticks to skis

The phenomenon is frequent and has a solution: in order for the snow to stick less, you need to treat the skis themselves with a special compound. This is done not so much for a comfortable ride, but for its possibility.

The most democratic and not inferior in its effectiveness way is to apply a wax coating, paying attention to all the small cracks in the tree. Before that, the ski needs to be inspected for dirt, dust, especially if this trip will be the first one this year. Spend 15 minutes waxing and your skis will last longer.

There are also compositions from sports shops for processing the back of skis. Their price ranges from affordable to obscenely high. When buying, pay attention to the composition: it must contain a minimum of chemical substances, as they can adversely affect the continued life of your pair of skis.

Tip: choose dry weather for fun in the snow. This will affect not only the glide and speed when riding, but also health and the ability to ride longer. In wet weather, it is harder to perform physical activity in the snow.

Conclusion

It is important not only to know in what weather it is allowed to ski, but also this sport. This knowledge will help you to have fun, improve your health and include sports in your life. everyday life.

SKI TRAINING

Clothing and footwear. Clothing and footwear involved must comply with the established requirements. Ski boots should be loose, soft and waterproof. Light windproof jacket, warm waterproof sweatpants, warm underwear, sports ski cap, mittens or special gloves, warm woolen socks are required. Clothing should be light, warm and not constraining movements.

Skis, bindings and poles. The length of the skis should correspond to the height of the skier (up to the outstretched arm or a little shorter). Ski poles must be appropriate for the height and weight of the skier. They are considered properly fitted when they reach shoulder level (they are used a little longer for skating). Plastic skis must be treated with special paraffins depending on the air temperature (under the block it is necessary to lubricate with ointment so that there is no recoil).

Rules for carrying ski equipment:

carrying skis to the place of employment should be organized;
skis and poles must be carried in an upright position (sticks with sharp ends down), not waving them in the ranks;
skis for storage must be paired or fastened together with a special device and signed.

Rules during class:

during the lesson, it is necessary to monitor the comrades and if signs of frostbite appear (whitened skin, loss of sensitivity in open parts of the body - ears, nose, cheeks), immediately inform the teacher;
listen carefully to the explanation of the teacher, observe the interval when skiing along the distance, when descending at least 30m;
skiers should not overtake each other on narrow roads and slopes that are difficult to see; do not stop and stand on the descent route, cross the descent route, as this may lead to a collision;
when descending, do not put your ski poles forward, do not stop at the foot of the mountain;
when falling on the descent, you need to quickly get up and clear the track; sticks pushed forward are of particular danger when falling downhill;
it is forbidden to throw snowballs and other objects, as well as to push, and create traumatic situations;
in a forced fall, it is safer to fall on your side to the side;
if you get injured, you must immediately inform the teacher about the incident;
at the end of the lesson, at the command of the teacher, the students return to school in an organized manner, together with the whole class;
before entering the school, it is necessary to shake off clothes, equipment and shoes from snow;
during the break after the lesson, it is necessary to change clothes in the locker room of the gym and then take the clothes to the large locker room;
ski equipment must be well fastened and placed in the cells near the hall.

Rules for Exempt Students:

released students during the lesson are on the street with the whole class;
the clothes of released students must be warm and windproof, in accordance with the temperature regime;
the released students are in the place indicated by the teacher and follow the instructions of the teacher;
those released are prohibited from distracting students, preventing them from completing tasks, as well as making noise and talking loudly;
released students are returned to school along with the whole class at the command of the teacher.

Rules of conduct for students in locker rooms:

In the locker rooms, order and silence must be observed.

It is forbidden:

make noise, shout and push;
interfere with classmates to change clothes;
turn off the lights and make a mess;
use aerosol deodorants.

Students, having changed and prepared for the lesson, leave the locker room in the hall in front of the gym.

Preparing for a ski lesson.

In the morning before the 1st lesson, leave the clothes for the street in the common locker room. Put ski equipment in the cells near the gym. Before the PE class during the break, take clothes for the street in the common locker room and go up to the locker rooms of the gym with it. Change in the locker rooms of the gym. Find your ski equipment in the slots, pull out and get ready to line up with the equipment in the gym. In the gym, those present are checked, appearance students, inventory and set the objectives of the lesson. After that, in an organized manner, the students follow the teacher down the stairs and go to the central exit. It is necessary to observe silence and order, as at this time the lesson is already underway!

After the lesson.

Change in the gym locker rooms. Put your ski clothes in bags. Attach ski equipment. Put it in the cells in front of the gym. With the permission of the teacher, take the ski clothes to the large locker room.

Over the weekend and next week, weather forecasters promise severe cold in most of Russia. Up to minus 30 degrees of frost during the day, even where minus 15 is already considered a serious cold snap. Our winter, which hung around zero for its first half, decided to go to the other extreme, which greatly upset the lovers winter views sports. On skates and skis that at zero, that at minus thirty you can’t really ride. But is the cold so terrible for sports, and is it still possible to go skiing, mountain slope or skating rink in such weather without risk to health?

In schools, outdoor physical education classes are not held if the temperature drops below minus 15. The International Ski Federation does not recommend holding official competitions at temperatures below minus 17. But at the same time, the rules stipulate that the cancellation of competitions must be agreed with the judges and athletes. Since in some cases at low humidity it is possible to compete in more severe frost.

For an ordinary lover of skiing or skating, there are no strict limits, except for your own well-being. And, maintaining a reasonable rate, everyone can decide for himself whether to ride today or not. Although quite recently, a couple of decades ago, the Soviet industry produced ski wax designed for temperatures of minus 30, and this did not shock anyone. Get out and ride!

According to experts, it is not the frost itself that is dangerous, but incorrect behavior is dangerous. And subject to several useful tips and in such conditions, you can work out in sports, and not harm your health. What should be done?

Dress properly!

The main mistake that many people make is to wrap themselves too much. Three coats won't help! You need to be warm not on the way to the stadium, but on the track itself. That is, it is necessary to choose a set of clothes that would keep the optimal temperature during sports, and not before or after.

Don't sweat!

This is a consequence of the right or wrong choice of clothing. If you sweat on the ski track, then after stopping you will immediately get cold, and this is already very dangerous in severe frost. After all, as a rule, there is no opportunity to change clothes. Now there are many types of special thermal underwear for athletes: light and thin, it nevertheless retains heat and quickly removes moisture.

It is extremely important to keep your feet dry. In the old days, talcum powder was even poured into shoes for this. Now experienced athletes put on two socks: first cotton, and wool over it. In this combination, an air cushion is created that does not allow the feet to freeze. Shoes must be changed after class. Many people are too lazy to drag a big bag with them to the park. winter shoes, preferring to get to the ski track and back to ski boots. This in severe frost is also fraught with complications.

Use fatty ointments for the face!

In no case should water-based ointments be used in frost. They do not protect or warm exposed areas of the skin, but, on the contrary, only cool. Creams and ointments should be oil-based. Theoretically, it is not even necessary to buy a special ointment, you can get any of the home supplies, but carefully read its composition. Previously, athletes generally smeared simply with fat and successfully avoided frostbite. (For more information on how to choose protective ointments, read on the kp.ru website in the Health section.)

Use Progress Achievements

In addition to thermal underwear, modern science has prepared many gifts for athletes. Even professional skiers now ski in the cold in special protective masks, like a ninja. Some do not hesitate to wear ski goggles while skiing. Different heating insoles have been used by skiers and skaters for a long time. But the electric heating of boots is a fairly new thing. A special electric battery the size of a cigarette pack is attached to an equipped ski or snowboard boot and warms the feet of an athlete cutting through the slopes. As a rule, the battery capacity is enough for several hours - just to ride.

It is equally important to behave correctly during classes. In cold weather, it is better to carry out short, but intense exercises, avoiding stops during which heated muscles cool down. One of the main problems is that it is difficult to breathe in extreme cold. Therefore, it is better to try to take frequent shallow breaths. At the same time, you most likely will not be able to accelerate to serious speeds, but you will definitely avoid pneumonia.

key question

Is it possible to take something for warming up in such weather? After all, it’s not for nothing that they sell mulled wine on the ski slopes, and you can take cognac with tea in a flask with you. No matter how upset anyone is, but professionals say that alcohol does not help in this case. The only way he can help is to cheer up after class. But only when all the above recommendations are followed: the legs are warm, and the tracksuit is changed to a warm down jacket.

EQUIPMENT

A helmet and goggles protect well, but at minus 20 it is advised to wear a balaclava.

Special masks are simply necessary for downhill skiing. Amateur skiers should at least smear their face with a special cream.

Athletes wear special thermal underwear under overalls. But after the finish, you still need to get dressed quickly.

In such equipment, skiers started at the World Cup stage in the American Beaver Creek at minus 22. Modern gloves are not blown by the wind, but in the cold you need to move your fingers more.