Nutrition for rhythmic gymnasts !

Caloric content of rhythmic gymnasts

Scientists have established that junior gymnast spends 50-62 kilocalories per 24 hours by every kilo of her weight. That’s why gymnasts of different age and weight consume different amount of food. Calorie calculation is made on the following scheme:

-weight of 30-39 kg – 1500-2000 kcal;

- weight of 40-49 kg – 2000-2500 kcal;

- weight of 50-59 kg – 2500-3000 kcal;

- weight of 60 kg – 3000-3500 kcal.

In case junior gymnast is supposed to be overweight according to the opinion of coach and doctor, the recommended quantity of calories can be reduced by 20-40% (it is allowed to reduce calories by 50% for adult gymnasts). Calorie reduce is achieved by exclusion or reduction of most caloric products containing carbohydrates and fats, such as confectionery and sweets, sugar, spaghetti, potatoes, bananas, grits, vegetable and dairy butter, milk products with high fat level, fat meat.

Diet

Number of trainings during the day defines the number of meals. If a gymnast has 1 training per day, it would be enough to eat 3 times a day. If a gymnast has 2 trainings per day, 4 meals a day would be enough. The same diet if a gymnast has severe academic load (preparation for exams etc.). If a gymnast has 3 trainings per day, the scheme of 5-times meal is applied.

Diet consists of systematic regular meals of small portions 1.5-2 hours before the training and not later than 2 hours before sleep. A meal is eaten 2.5-3 hours before entering the mat during competitions period.

Junior gymnast’s breakfast usually consists of carbohydrates, lunch – of proteins. Dinner should mainly consist of vegetables and fruits.

It would be useful to have hunger day once a week, when a gymnast doesn’t have any trainings. Only kefir, apples of berries could be eaten this day.

Water consumption is limited before the competitions. The gymnast feels her lightness and her muscles acquire more beautiful outline.

What products to prefer

It is recommended to use diet meat as a protein source: rabbit meat, beef, chicken or turkey, not fat meat of young sheep. It’s better to cook meat on steam.

It is recommended to eat fresh fish 2-3 times a week. A gymnast should also eat 4-5 eggs every week. It is obligatory to include in a diet fermented milk products of low fat: kefir, ryazhenka, cottage cheese and cheese. Cereals can be a source of carbohydrates: buckwheat, oat, millet, rice.

Gymnasts should eat fresh vegetables and fruits every day in the amount of 600-800 gr. Fresh green head cabbage is highly recommended. Currant, blackberry, raspberry and gooseberry are desirable in a diet.

Dairy butter, olive and sunflower oil must be eaten in small quantity as they are sources of essential amino acids and some vitamins. Raisins, dried pitted and halved apricots, prune and nuts or piece of dark chocolate can be gymnasts’ dainties.

Read More

Irene school of Rhythmic Gymnastics Champions !

 Rhythmic Gymnastics At 2014     Stars & Stripes Cup

 Annaliese Dragan of Aliso Viejo, Calif./Irene School of Rhythmic Gymnastics, was the floor champion (10.400) and finished in third place in the all-around (38.600)

Read More

Stretching at Irene School of Rhythmic Gymnastics , Orange County , CA

  

IRENE School of Rhythmic Gymnastics

The best Rhythmic Gymnastics classes are offered by
Russian coaches at:

IRENE School of Rhythmic Gymnastics
23252 Del Lago Dr. Unit E
Laguna Hills, CA 92653
844-TRY-ISRG (879-4774)

Read More

Rhythmic gymnastics news !

Rhythmic gymnastics which uses a hoop, ball, rope, and clubs as well as flexibility, artistry, and strength of the athlete is one of the sports competed at the Commonwealth Games. The Individual All-Around Final finished today with Canada’s Patricia Bezzoubenko winning the competition.

 

Read More

Orange County Gymnastics

Competitive rhythmic gymnastics began in the 1940s in the Soviet Union. The FIG formally recognized this discipline in 1961, first as modern gymnastics, then as rhythmic sportive gymnastics, and finally as rhythmic gymnastics. The first World Championships for individual rhythmic gymnasts was held in 1963 inBudapest. Groups were introduced at the same level in 1967 in Copenhagen,Denmark. Rhythmic gymnastics was added to the 1984 Summer Olympics inLos Angeles, with an Individual All-Around competition. However, many federations from the Eastern Europeancountries were forced to boycott by the Soviet Union. Canadian Lori Fung was the first rhythmic gymnast to earn an Olympic gold medal. The Group competition was added to the 1996 Summer Olympics in Atlanta. The Spanish group won the first gold medal of the new competition with a team formed by Estela Giménez, Marta Baldó, Nuria Cabanillas, Lorena Guréndez, Estíbaliz Martínez and Tania Lamarca.

Read More

The Best Rhythmic Gymnastics Coaches Orange County , CA at Irene School of Rhythmic Gymnastics

Anastasia Fomin

Master of Sports of Russia in Rhythmic Gymnastics.

Participant and winner of the All-Russian tournaments and championships , trained in the sports school of Rhythmic Gymnastics at the Sverdlovsk Regional Voluntary Sports Society ” Spartacus” under the leadership of Honored coach of Russia Ratmansky Rosalia Bilyalovny and senior Honored Master of Sports of the USSR Nazmutdinova Lilia Bilyalovny . The title of Master of Sports of Russia was awarded to Anastasia by the Russian State Committee for Physical Culture and Tourism.

Yelena Kartashova 

Participant and winner of  Russian tournaments and championships trained  in the  Olympic  Rhythmic Gymnastics sports school " Meteor " under the leadership of Deserved trainer of USSR  and the Vice President of Russian Rhythmic Gymnastics Federation  Nina Vladimirovna Shibaeva  the founder and director of the great Rhythmic Gymnastics  school  in town of Zhukovskiy , Moscow Region , Russia .

Read More

Rhythmic Gymnastics Orange County Stretching Class

New Stretching class every Tuesday at Irene school of  Rhythmic  Gymnastics .Coaching by Masters of Sports of Russia in Rhythmic Gymnastics.

IRENE School of Rhythmic Gymnastics
23252 Del Lago Dr. Unit E
Laguna Hills, CA 92653
844-TRY-ISRG (879-4774)

Read More

Rhythmic Gymnastics Orange County Champions !!!

Annalise Dragan of  Laguna Hills CA/ Irene School of Rhythmic Gymnastics, was the floor champion (10.400) and finished in third place in the all- around(38.600)

Read More

Field is set for 2014 USA Gymnastics Championships

Rhythmic gymnastics

Two-time U.S. champion and World all-around finalist Rebecca Sereda of Staten Island, N.Y./Isadora, is seeking her third-consecutive senior all-around title. 2013 U.S. senior silver-medalist and World all-around finalist Jazzy Kerber of Highland Park, Ill./North Shore Rhythmic Gymnastics Center is also competing at the championships. The USA’s rhythmic Youth Olympic Games representative and defending U.S. champion Laura Zeng of Libertyville, Ill./North Shore Rhythmic Gymnastics Center, headlines the junior field.

Rhythmic gymnastics is characterized by grace, beauty and elegance combined with dance and acrobatic elements, while working with ribbons, balls, hoops, ropes and clubs in a choreographed routine to music. The choreography must cover the entire floor and contain a balance of jumps, leaps, pivots and balances. Only four of the apparatus are competed each quad, and the four for 2016 are hoop, ball, clubs and ribbon. Each movement involves a high degree of athletic skill. Physical abilities needed by a rhythmic gymnast include strength, power, flexibility, agility, dexterity, endurance and hand-eye coordination.

www.isrg.us

Read More

Rhythmic Gymnastics Orange County ,CA

Competitive Team 2014 Irene School of Rhythmic Gymnastics !!! 23252 Del Lago Dr. Unit E

Laguna Hills, CA 92653
844-TRY-ISRG (879-4774) www. Isrg.us 

Read More

Irene School of Rhythmic Gymnastics

New stretching class  every Tuesday at Irene School of Rhythmic Gymnastics .  23252 Del Lago Dr. Unit E

Laguna Hills, CA 92653

844-TRY-ISRG (879-4774)

Read More

Video with clubs: Irene School of Rhythmic Gymnastics in Orange County, CA

Gymnasts perform clubs routine in Irene School of Rhythmic Gymnastics in Orange County, CA

Read More

Olympic Games History !!!

Rhythmic Gymnastics Champions !

Read More

Videos: Irene Rhythmic Gymnastics in Orange County, CA

Irene Rhythmic Gymnastics in Orange County, CA Video #1:

Irene Rhythmic Gymnastics in Orange County, CA Video #2:

Irene Rhythmic Gymnastics in Orange County, CA Video #3:

Irene Rhythmic Gymnastics in Orange County, CA Video #4:

Read More

Our Lessons at Irene School of Rhythmic Gymnastics in Laguna Hills , CA

An advanced classes for girls  at Irene School of Rhythmic Gymnastics . Private classes coached by Masters of Sports of Russia in Rhythmic Gymnastics .  23252 Del Lago Dr. Unit E Laguna Hills CA 92653 , 844-TRY- ISRG (879-4774)

Read More

Irene School of Rhythmic Gymnastics

An advanced classes for girls  at Irene School of Rhythmic Gymnastics . Private classes coached by Masters of Sports of Russia in Rhythmic Gymnastics .  23252 Del Lago Dr. Unit E Laguna Hills CA 92653 , 844-TRY- ISRG (879-4774)

Read More

Rhythmic Gymnastics News

About 1,500 athletes from all across the United States will be coming to Louisville to compete in the USA Gymnastics Championships -- which showcases the national championships for acrobatic gymnastics, rhythmic gymnastics and trampoline and tumbling. 

Six of the top athletes from rhythmic gymnastics and tumbling will be in Louisville this week, promoting the upcoming five-day championships.

"It's only growing. Trampoline and tumbling has always kind of been in the shadow of artistic because they're so amazing in the U.S., but slowly we are turning that around and trying to grow the sport every year," said gymnast Alex Renkert.

Jazzy Kerber has been performing rhythmic since she was 4 years old.

"We perform with four different apparatus, hoop, ball, clubs and ribbon and we do turns, balances, jumps, tosses, dancing steps and other tricks with the apparatus," Kerber said.

Now 17, she's the youngest of the five Team USA members to visit Louisville this week in preparation of the big event.

"It's a big time commitment. I train six days a week, during the school year it's four hours a day. During the summer, more around six," Kerber said.

Renkert's training schedule is also rigorous as a full-time college students and veteran member of Team USA.

"I train usually Monday, Wednesday, Friday, which doesn't seem like a lot of training, but it is 3  1/2 hours and then I also condition on my off days," Renkert said.

The group is hoping their hard work pays off in the form of a National Championship title and a big fan base to watch.

"Rio 2016 is a goal, so I'll just try my best and see how that works," said Kerber.

The event will be held July 15-19 at both the Kentucky International Convention Center and the KFC Yum Center.

A single day pass at the convention center costs $25.

Tickets at the KFC Yum Center are $20 to $25.

Read More