As a result of vigorous exercise, your muscles are actively working and oxygenating.
Your muscles are toned. You feel invigorated, your performance increases, and your standard of living and mood improve as a result.
You get rid of extra pounds. You spend a lot of energy while exercising, which leads to effective weight loss. You gradually achieve a slim and trim figure.

Attention! Winter sports involve considerable physical stress on the body. Engaged in them unprepared people need to be careful not to overload the muscles. For some people, any physical activity, including winter sports, is contraindicated or recommended in moderation.

Permanent and temporary contraindications to winter sports:

• Chronic joint disease;
• Recuperative postoperative period;
• pregnancy and the initial period of lactation;
• Infectious and viral diseases;
• muscle and tendon sprains;
• bone deformities;
• weak immunity;
• serious diseases of the cardiovascular system.

Benefits of winter sports
General recommendations for winter sports:

If you decide to seriously engage in any winter sport, it is better to consult your doctor beforehand and find out if you have any contraindications.

Be careful during your first training sessions. Beginners often overload their bodies. After a workout your muscles are very sore. Dose the exercise until your body gets used to it. Do warm up at home.

Choose clothing for sports activities. It should be warm and of good quality. They should not make you feel uncomfortable.

Do not do sports on an empty stomach. It is better to start skiing or skating after 1-2 hours after meals.

Choose the terrain that is suitable for your level of training.

What is the best way to eat after training?

During sports we lose a lot of energy, which should be replenished. However, you should not overeat after working out, or the lost calories will come back to you very quickly. Here are a few tips for good nutrition:

Drink plenty of water. All fitness instructors warn that after a workout our body is dehydrated, and it is necessary to replenish the water balance. However, you should not drink a lot of water at once. Drink non-carbonated mineral or plain water gradually and in moderation.
After your workout, eat something light: cottage cheese or low-fat yogurt, a slice of cheese, vegetables or fruit. The total calorie intake should not exceed 200-300 calories.

If you have a workout in the evening, do not eat too much for the night. You can eat a minimum of food. You can drink kefir or eat cottage cheese, do not eat sweets.

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History of snowboarding
Snowboarding is considered a young sport, it is not yet a hundred years old. Invented it in the 60’s by American Sherman Poppen, a prototype of the modern snowboard was made from two glued skis. Poppen named his invention “snurfer” (from the English word made up of two others – snow and surf). There were no bindings on the board, and the rider had to hold on to a special rope, tied to the nose of the projectile. The resulting sport began to rapidly gain popularity.

Dimitri Milovich, Jake Burton (founder of Burton Snowboards), Tom Sims (Sims Snowboards), Mike Olson (Mervin Manufacturing) had a great influence on its development. In 1979, the first World Surfing Championship was held. One of the competitors in this event was Jake Burton, who made some improvements to his board by adding bindings to it. Due to the fact that Burton’s gear was different from the rest, he had to compete separately from all the other riders. Being the only competitor, he easily won the contest.

In 1982, the first U.S. national slalom competition was held at Suiside Six.

In 1983, the first World Halfpipe Championship was held in Soda Springs, California. In 1988, the first World Snowboarding Championship was held, and in 1998 snowboarding was recognized as an Olympic sport. Today the Olympic program includes three snowboarding disciplines: giant slalom, boardercross and halfpipe.

Disciplines in snowboarding
Let’s look at the main disciplines (types) of snowboarding.
Parallel slalom – was an Olympic discipline until 2014 (eliminated in 2015). Two athletes descend on parallel tracks with flags of blue and red colors set on them. The athlete who completed the course faster wins.
Giant slalom is an Olympic discipline since 2002. The snowboarder must overcome the course marked with a gate for the shortest possible time. Snowboard cross – Olympic discipline since 2006. The snowboarder must descend a long gentle and wide track on which there are various obstacles (relief figures, jumps). Halfpipe – Olympic discipline since 1998. Snowboarder must perform various tricks on a snowboard while flying out of the vertical part of the half-pipe (structure similar to the half pipe). Slopestyle is an Olympic discipline since 2014. Snowboarder must pass the track with a lot of shells to perform acrobatic tricks. Big Air – included in the Olympic program in 2018. A long and protracted jump off the ramp, during which the snowboarder performs some kind of trick. Quarterpipe – skiing on a ramp that looks like one, but larger, half of a halfpipe. Jibbing – snowboarding in specially equipped parks. Trends in snowboarding Freestyle – a direction of snowboarding, which includes the following techniques: jumps on trampolines, skating using various structures, tricks on the surface of the slopes, overcoming obstacles. Freestyle is used in snowboard cross, halfpipe, slopestyle, big-air and jibbing.
Freeride – a direction of snowboarding that involves free riding, not limited to prepared slopes or parks, without rigidly defined routes, goals or rules.
Hard snowboarding – a trend that is based on technical downhill skiing.

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Skiing
This sport implies constant cardio exercise: constant movement over a long period of time. During such training increases stamina and immunity, improves the cardiovascular system and the musculoskeletal system. In addition, while skiing you train your breathing and give your lungs a healthy workout. Skiing is also useful as a sport for weight loss. It is proven that in 1 hour of active skiing you will lose about 400-700 calories. In addition, you will strengthen the muscles of your back, legs, arms, hips and abdomen. So, to keep yourself in shape in winter (which is especially important after the Christmas holidays), take skis, go to the woods and arrange a ski trip for 3-5 kilometers. It is desirable to go skiing at least twice a week. You will get a boost of energy and maintain your overall health!

Snowboarding
This sport becomes more and more popular every year. Along with skiing, snowboarding allows you to maintain the overall health of a person, increase tone and strengthen muscles. It is worth noting that during the training on the snowboarding involved all muscle groups: legs, arms, buttocks, abdomen, etc. During these activities, your body is tensed, all muscles are strengthened, and fat is dissolved. You will easily get rid of 500-600 calories per hour of exercise. You will have a healthy and slim body! In addition, snowboarding lessons are useful for those who want to strengthen the vestibular system, normalize the cardiovascular system. It is also worth noting that snowboarding will give you a lot of emotions and “thrills”. You will truly love this sport, if zasanimayuschim at least 1-2 times a week.

Skates
Skating is a familiar and favorite since childhood winter sport for most people. It trains speed, flexibility, agility, the ability to keep balance. Skating improves your general health, tones your muscles and musculoskeletal system. You will improve immunity and feel good throughout the year. For 1 hour of skating you will get rid of more than 400 calories. The muscles of your hips, buttocks, abdomen will always be toned if you do this sport for 2-3 hours a week. In addition, skating will certainly improve your mood!

Hockey
This team sport will improve your health and bring a lot of benefits to your body. During the class both the lower and the upper body work actively. You can effectively work your arms, legs, back, abs, and other muscle groups. You can burn more than 500 calories in 1 game! Hockey will help you lose extra pounds, as well as strengthen the vestibular system. You can train your endurance, agility, reaction rate, and improve immunity.

Sledging
This children’s fun is also relevant in adulthood. It will allow you to keep your body toned and have a lot of fun. When you go up and down in a sledge you get both a moderate cardio load and a burst of energy and “hormone of joy” – endorphin. Sledging – it is an antidepressant, even in the coldest and dull winter. In addition, it is a great way to lose a few extra pounds that may appear after a long feast.

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History of curling
Curling history originates in Scotland, it was there at the bottom of a dried up lake in Dunblane a curling iron was found with the date of manufacture (1511) written on it. In 1457 the Scottish Parliament issued a decree forbidding a number of games as it was believed that they distract people from going to church and practicing archery. Curling did not fall under the ban, most likely this is what gave the impetus to its development.

Around the same time in the Netherlands there was a game similar to curling – icestock, its image is present in the paintings of Peter Bruegel dated 1565. In XVI century the citizens of Kislit (Scotland) founded a curling society and the first official club of curling players appeared in 1716. Even in Kislit there is an artificial dam of 250 by 100 meters, which served as a curling field. Originally ordinary stones were used for the game, which more or less fit the shape.

There are records of Darvel weavers playing curling with stone weights that were used in looms. The first rules for curling were formulated in 1804 at the Duddingston Club. In 1838, the first curling association was formed in Edinburgh and was called the Caledonian Curling Club Principal. The association was tasked with standardizing the rules and playing equipment. As a result, the shape of the curling stone acquired a modern look: diameter 29.2 cm, height 11.4 cm and weight 19.96 kg. The first World Curling Championships for men were held in Foulkerke and Edinburgh in 1959, and for women in 1979 in Perth, Scotland. Since 1975 the world championships became regular. Curling made its Olympic debut at the Nagano Olympics in 1998.

Curling rules
A team consists of 4 players. Each player performs two throws in each end in a certain sequence, alternating with an opponent. The game consists of 10 “Ends”, as they are called in curling periods. In each end, teams must run eight stones at a target, throwing stones take turns. The right of the first throw is determined by a draw. The team making the first throw has the right to choose the color of stones for the game. The casting order is maintained until one of the teams wins an end, and the winner of the previous end gets the first shot in the next end.

The goal of each throw is to get a stone as close to the center of the house as possible or to push the opponent’s stones out of the house. At the end of an endgame (after all the shots have been made) the team scores one point for each of its stones that are in or touching the house and are closer to the center of the house than any of the opponent’s stones.

If in the final position no one has stones in the house, the endgame ends with a zero draw and the right to the last throw is retained by the same team.

The throwing technique in curling is quite complicated and there are a lot of ways to aim the stones. According to the rules, the player must let go of the handle of the stone before it crosses the throw line, otherwise the throw does not count and the bat is removed from the game. During the first four throws of each end there is a special rule called the Free Guard Zone.

According to this rule, stones that are between the score line and the house center line but are not in the house are not allowed to be knocked out of play.

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