Like basketball or soccer, rollerblading can be both a great sport and an excellent way of burning fat. Unlike these games, however, rollerblading a workout on wheels neither requires a field nor a group to play with. In fact, you don’t even need a skating rink – any moderately even surface would do! Of course, there is a huge difference between casual skating and working out with a pair of blades. Below we shall cover some of the basic rollerblading workout tips you should keep in mind, and as an added bonus, also discuss one of the best workout routines today.
Rollerblading workout tips
The first and foremost suggestion for anyone looking to burn carbs using rollerblades would be to maintain proper posture and follow the rules of skating, rollerblading workout tips. Beyond that, there are a few points that can help accelerate the fat burn, provided you don’t have any physical conditions that can be aggravated by them
# Skate on a light stomach
Skating does involve some amount of compression of the stomach, and hence it is best to workout on a light, but not completely empty stomach. Also, hydrate yourself sufficiently before skating so as to avoid cramps and dehydration.
# Cool air is a must
If you live in an area bordering a desert or are otherwise subjected to loads of hot wind, it is best to skate indoors or in an area that is shielded from the heat. This is because skating often requires you to face gushes of wind, and this can dehydrate you faster.
# Short workout before skating
A little stationary jogging or a few rounds of aerobics can help stretch the major muscle groups prior to skating. While all routines require that you begin at a slow pace, you may need to adjust quickly and if your muscles aren’t prepared or are stiff, this can lead to injuries.
# Never skate with a load
While cycling with your rucksack is perfectly fine, you should not carry anything while skating. This is because a load tends to distort your posture and changes the weight distribution, forcing your muscles to constantly adjust. This too can cause injuries.
# Steep hills
Working out on an incline can burn greater numbers of calories. However, hills that are steep (or which have uneven inclines) can cause you to lose control and crash down the hill, causing serious injuries. Hence, wherever we mean “hill”, we imply a very gradual slope.
# Wet surfaces
Technically, since skates can handle water without issues, skating even in a shallow pond shouldn’t be an issue. However, wet surfaces tend to be slipperier and unless you have substantial skating experience, chances are you’ll find yourself on all fours very soon.
# Avoid excess bending
Many skaters fear falling over while moving fast and hence bend forward. This can create a V-shaped posture that puts excess pressure on the knees and spine.
# Learn to stop quickly
The faster you skate, the harder it is to stop quickly, and this can lead to grief whether you are on the road or in a rink. Hence, before you take on the speed skating workouts inevitably involve, you should first learn to apply the brakes quickly, such that you can stop within moments without crashing into anyone or toppling over.
# Too far too soon
Building muscle and burning fat are both incremental achievements. Hence, you should be ready to recognize the physical limits that your lifestyle and body condition place upon you. If you can’t maintain three hours of workout every day, you may not want to workout for that long on weekends, lest you spend the week cursing tired tendons.
# Low cut boots
Low cut boots may appear attractive, but they are far easier to fall out of. If you’ll be working out regularly, it is better to go in for a sturdy four-wheel arrangement with lacing and straps than anything that looks good but is dangerous.
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Basic Rollerblading for Workout Routine (For Beginners) Duration : 1.5-2 hours
Now that we have obtained a very basic idea about what to do and not do while working out, it is time to check out one of the simplest but most effective of workouts. Note that this workout is meant for people who are beginning to skate or are resuming skating after a long time. If you are a regular on wheels, you can experiment with the durations to see what works out
# Having hydrated yourself sufficiently and carried out minor aerobics, you should skate around your home (or the rink) gently for about five minutes. This phase preps your muscles and also tells if your blades are in top condition.
# Head out onto a straight road (or any straight and even stretch that has no obstacles). Mark your starting point and make a mental note of how far you will be able to move in about 20 seconds (use a fitness woman tracker if you have one).
# Skate at top speed for 15-20 seconds and try to reach the point you have set in your mind. Regardless of the speed you achieve, ensure that you maintain proper posture and are aware of any oncoming traffic. This technique is called a flat race and helps build strength in your abs and obliques.
# Stop at the point you reach in 20 seconds and gather your breath. You can choose to stop completely or skate gently onwards or backwards during this period.
# Mark another point and repeat steps c. and d. about 5 times. Make sure you take adequate rest at all time and are aware of what lies on the road ahead.
# Once done, relax for about half an hour before looking for a gradual incline or hill. The summit of the hill should be one you can comfortably reach by skating fast for no more than 5 minutes. Ergo, you shouldn’t choose hills that are too long and probably, too high.
# Brace yourself and skate as fast as you can towards the summit. Again, maintain proper posture or you may end up rolling down the hill.
# Once you reach the summit (or a point which is relatively flat, in case the summit is unreachable or takes too much time), relax for about a minute. This routine is called “hill climb”.
# Move down the hill at whatever pace you prefer, without however putting too much effort.
# Turn around and move up again, repeating the entire process 4-5 times.
# Relax for another half an hour and if needed, have some water.
# Skate your way back home at a comfortable pace.
Note: If you are trying this out at a local rink, you should take care to avoid going through the routine too fast, as this will lead to build up of fatigue in your muscles and can potentially cause injuries over time.
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Regardless of which rollerblade workout plan you choose, you should always keep in mind that the total workout time should not exceed the normal duration of your skating session (whether you are a veteran or beginner). Hence, if you only skate for about an hour every day, you may first need to increase your workout duration before you take on the above routine.
Alternatively, you can start out with 2 hill climbs and 2 flat races and scale up as your endurance improves. Keeping the above Rollerblading workout tips in mind and staying within the limits of physical stress, time and terrain, you should be able to obtain a great workout even if you are just starting out.