Chill out! - ice skating

American Fitness, March-April, 1990 by Martha W. Drew

Chill Out!

A sport for all seasons, ice skating provides the glide of your life.

Maybe it's the feeling of an effortless glide across a smooth surface. Or maybe it's the sensation of spinning and dancing on the ice that makes figure skating appealing to more and more people. From your first unsteady stride to the long self-assured laps around the community rink, figure skating is healthy and challenging. Even better, getting started only takes a little knowledge and plenty of enthusiasm.

Emotionally, figure skating is relaxing, therapeutic and improves concentration. The sport also develops coordination, poise and good posture. Fitness benefits include improved blood circulation, muscle tone, stamina and increased flexibility.

Medical experts representing the President's Council on Physical Fitness and Sports rank ice skating third among 12 forms of exercise. The council based its ranking on the sport's contribution to stamina, flexibility, muscle definition and digestion. Each activity was based on regular (minimum of four times per week) or vigorous (duration of 30 minutes to one hour per session) participation.

To learn the basics of skating, it is important to start out on the right "foot" by taking a few lessons. On-ice instruction prevents the development of bad habits. Your confidence also improves once you master the basic techniques.

Regardless of your age or level of ability as a figure skater, it is important to be "loose" before taking to the ice. Through proper training, the muscles that protect the joints can be strengthened. There are also long-term advantages for the flexible athlete, according to Angela D. Smith, M.D., head of the division of pediatric orthopedic surgery at Mt. Sinai Hospital. For example, a skater practicing jumps uses calf muscles which can be compared to an elastic band--the more it is stretched, the more forcefully it snaps tight after being released. The skater who pre-stretches the calf muscles develops increased jumping power.

Skaters should stretch all major muscle groups of their lower extremities on a daily basis. Stretches should be slow and continuous and performed after the muscles are somewhat warm and pliable, according to Smith.

To maximize your enjoyment on the ice, dress comfortably to allow for ease of movement and minimal body heat loss, according to Dorothy Hamill, 1976 Olympic gold medalist and spokesperson for the NutraSweet Company. She recommends dressing in loose-fitting layers. When skating outdoors, protect extremities with mittens or gloves and synthetic or wool socks for dryness. Remember to wear a hat to cover the ears.

For better ice skating, wear snug skates that are smaller than your walking shoe. Your skate size will be a half to full size smaller than what you're accustomed to in a shoe or walking boot. A skate that is too big provides improper ankle support. In addition, be sure the boot is in good condition by checking for worn ankles and dull blades.

Store your skates in a dry place. Constant moisture contributes to the rotting of the leather and rusting of blades. Coat your boots with a good polish that will not dry out or damage the leather. An additional coat of heel and sole enamel will prevent moisture from separating the heel and outer layers of the sole.

The skate blade should be of high-tempered steel--nickel or chrome plated. The skating edge should be ground to a shallow concave producing two sharp edges throughout its entire length. Remember to always keep your blades sharpened. Never put guards on until you have dried your blades--changes in temperature can cause condensation to form between the guards and blade. Remove the guards when you store them to ensure adequate drying.

Figure skating and a healthy meal plan provide a total wellness program, according to many experts. Ice skaters should adjust food intake to their daily activity level, according to Paula Ziegler, Ph.D., R.D., a researcher and instructor in the field of sports nutrition at Ball State University. If energy needs are met with a well-balanced diet, nutritional requirements should be satisfied. Caloric requirements of individuals will vary depending upon age, sex, body size, type of skating and level of activity.

Figure skating is a sport that conjures up images of grace, strength, flexibility and endurance. As a sport enjoyed by people of all ages and ability levels, figure skating is a source of smiles mixed with constant challenge. Not only is figure skating safe (most accidents happen off the ice and consist of minor cuts to the fingers), it offers an abundance of fitness benefits, too. Relax, have patience, eat nutritiously and have fun on the ice.

Martha W. Drew is a freelance writer living in Northbrook, Illinois.