Knowledge of physiology and load capacity

Just a physiological thought. The World Health Organization, the WHO, gives the following recommendation, in which parts 2 and 3 fall under the recommendation of 30 minutes of exercise per day.

  1. 30 minutes of recreational exercise every day (without training goal). Cycling, walking, gardening etc.
  2. Exercise endurance 2 to 3 times a week. Exercise for at least 20 minutes with an increased heart rate.
  3. 2 times a week a training that puts more strain on your muscles (resistance training/building more strength).

For most people, skating is an activity that falls under 1, 2 and 3. It is (usually) recreational, conditioning and a form of resistance training (you feel your leg muscles after a lesson/training with varied parts).

Effective training next to the ice.

Wanting to skate well is one thing. Having to train hard for that is something completely different. Unfortunately one has to do with the other. Skating once a week is unfortunately not enough to get better on the ice. If you can skate well, you will have to train more to get better.

However, I hear from various skaters that there is no time for that. Of course you could then say; “time is priority” but that doesn't really help anyone. Perhaps with some suggestions that take little time and are effective. Going to the ice rink often takes a lot of time.And the maxim;

stamina

power

Flexibility

What exactly is (good) stamina? or to be able to exercise/exercise.

As an example: For a cyclist (rest 50 and maximum on the bike 180) the following values apply to cycling training.

Training is good, training should only……….. Do you always have to train hard? Athletes often have a rhyme about training:

Repair

individual

Guideline

Periodization