Learn how to choose the right skates and how to skate so that you can maximize your fat burning effect. Nowadays videos are quite popular with children, but they can be useful for adults as well. As you already understood, with their help you can improve your health. Roller skating training not only brings a lot of positive emotions, but also can improve your body control skills. If the classes are regular, then the person becomes more cheerful, his state of health improves. Today we will tell you how effective roller skating can be for weight loss.
Roller skating tips for beginners
Today in the cities you can often meet guys and girls moving on roller skates. Some people think that it is enough to spend a couple of days on mastering this sports equipment, after which you can start training. However, in practice, things are more complicated and you need to prepare well before your first trip.
First of all, you must clearly imagine the process of skating and only after that you should try to get on skates. Your starting position looks like this - your arms are extended forward and your knees are slightly bent. This will allow you to find a point of balance and feel all the movements performed by the rollers in space.
Make sure that your feet are at the level of your shoulder joints. In this case, the knee joints should be at the level of the socks. To make your position as stable as possible, watch the position of the body, not allowing it to tilt to the sides or forward.
What muscles are involved in roller skating?
If you want to use roller skating for weight loss, and not for entertainment purposes, then it is worth remembering the importance of a positive psycho-emotional state before training. Of course, roller skating for weight loss can be very effective.
Such training has a positive effect on muscle tone, improves the condition of the heart and blood vessels. During the trip, the muscles of the legs and, first of all, the hips, take the maximum part in the work. Also, the load falls on the muscles of the abdomen and back. However, girls will be interested in learning about the work of the buttocks. These muscles are also well loaded during training. Do not forget about improving coordination and a sense of balance, which is useful in everyday life.
What loads are more effective during roller skating?
Note that roller skating for weight loss is quite effective and you will quickly notice positive results. You probably know that it takes about seven thousand calories to burn in order to utilize one kilo of fat. In the course of studies, it was found that a person weighing 70 kilos, when moving on roller skates at a speed of about 18 km / h for 60 seconds, spends 10 calories. As a result, in an hour of exercise, you can get rid of about 600 calories.
It is important to understand that energy expenditure directly depends on the speed of movement - the higher it is, the more effective the workout will be. Scientists also decided to investigate this issue and determine how much energy is burned under various conditions. For the calculations, an average person weighing 60 kilos was taken and the following results were obtained:
- At a speed of 13 km / h, 250 calories are burned for 60 minutes.
- At 16 km / h, the consumption over the same time period will be about 440 calories.
- At 19 km / h - 630 calories.
- At 25 km / h - 100 calories.
If the body weight is 90 kilos, then when moving at a minimum speed, 470 calories will be burned, and at a maximum speed, already 1250. Based on these results, we can say that if roller skating for weight loss is used regularly, then traveling at a speed of 13 km / h for three hours will allow you to get rid of 10 kilograms of fat in three months.
How to choose the right roller skates?
Now we will not talk about professional activities in this sport. For weight loss roller skating to be effective, it is enough to purchase ordinary fitness skates. However, when choosing them, you should pay attention to some indicators.
- The size. The casters should be exactly the size of your foot. Do not take them with a margin for the future. It is quite obvious that online stores cannot allow you to try on videos, therefore, you need to visit a regular sporting goods store. If you stand on the rollers and your heel is pressed tightly against the heel, and there is a minimum gap between the toes and the front of the skates, then you can make an acquisition.
- Wheels. For beginners, rollers with a wheel diameter of 84–90 millimeters are perfect. The stiffness index, which is 82A, is also important. In our country, there is practically no ideal asphalt pavement anywhere, and with high wheel rigidity, the ride will turn into torment.
- Bearings. We recommend that beginners use casters whose wheels are equipped with bearings of ABEC-3 or 5 class. When you feel as confident as possible on skates, you can take equipment of the seventh class.
- Accessories. Remember that roller skating for weight loss can be accompanied by falls, and especially at first. To avoid serious injury, you will need some protective accessories such as gloves, knee pads, and elbow pads. Also, a helmet will not be superfluous. In addition, it is worth thinking about special socks made from synthetic materials. They will quickly wick moisture away from the skin, and you will not rub your feet.
Why is roller skating for weight loss effective?
When you roller-skate, you use a lot of body muscles and we talked about this above. Unlike regular running, additional stabilizing muscles are connected to the work, because it is more difficult to maintain balance on skates. Roller skating combines aerobic and static loads.
As a result, blood flow in the lower extremities is accelerated and the rate of metabolic processes increases, and static loads have a positive effect on the muscles of the press and back. Roller skating is a great way to dry out your body. Recall that the processes of utilization of adipose tissues are activated under the influence of prolonged aerobic load of medium or high intensity.
Muscles can use only three substances as a source of energy. First of all, this is glycogen with creatine phosphate, the reserves of which are depleted during the first few minutes of the session. Approximately three minutes after the training stratum, lipolysis processes are activated, and fat cells begin to "burn".
To make your workouts as effective as possible. It is necessary to use high-intensity loads. Moreover, the peak of aerobic activity should not exceed five minutes in duration. Then the rate of the lipolysis process begins to decrease, as metabolites of energy reactions accumulate in the body. The optimal means for losing weight are interval aerobic exercise - after a short period of high-intensity work, a rest period follows and the cycle repeats.
Sample Roller Skating Program for Weight Loss
So you've decided to start roller skating for weight loss. For the first five minutes, move at a low speed to warm up your muscles. This will be a kind of warm-up. After that, start gradually building up your speed. If done correctly, your heart rate should increase. Work at high intensity for about 20 minutes, then slowly slow down and move slowly for five minutes to give your body a rest.
The next day, repeat everything from the beginning. The third day of your studies has come and it is worth increasing the duration of intensive work to half an hour. On the fourth day, repeat the program from the previous session. On the fifth day, work in high-intensity mode for 40 minutes. This training program was created by the staff of the IDA (International Rollerball Association).
It is quite clear that in five days you will not be able to get tangible results and you need to continue training. You can also use a 6x6 pattern - alternate six-minute sections of movement at a high pace with rest for an hour.
Best Roller Skating Slimming Exercises
We have found out that roller skating for weight loss can be effective. However, even more benefits can be obtained by doing multiple exercises that increase energy expenditure.
- "Hourglass". With it, you will be able to tighten the muscles of the inner thigh. This is one of the most problematic areas on the female body. To complete it, you need to move forward or backward and periodically bring your legs apart and apart.
- "Snake". Moving forward (legs are parallel to each other and slightly bent at the knee joints), tilt the body alternately to the left and right so that the trajectory of movement is wavy. Exercise allows you to perfectly work out the muscles of the thigh and ankle.
- "Wave". The exercise resembles the previous one, but one leg is located behind the other.
- "Martin". An excellent exercise for training endurance and the development of coordination of movements. Also, when doing it, the muscles of the back, hamstrings, buttocks are perfectly loaded. Push off with one leg and take it back, lifting it as high as possible. You only need to move forward on one leg. However, unlike the classic version of the exercise, you should not tilt the body too far forward.
- Riding uphill. A great way to tighten up your abdominal muscles is to take long strides uphill. At this moment, the stabilizing muscles are actively working, which are responsible for the retraction of the abdomen. Finding a lift will be quite easy for you if you are training not on the rollerdrome, but on the street.
How to eat properly for weight loss?
You must understand that without changing the diet, you will not be able to achieve positive results. First of all, it is necessary to give up high-calorie foods that do not represent nutritional value for the body. You should try to consume carbohydrates in the first half of the day, and “save” protein compounds for the evening. Before going to bed, you can only eat foods containing protein, such as cottage cheese.
For 90 minutes after completing the session, you should avoid eating fatty foods or carbohydrate sources. If you feel hungry, we recommend eating apples or other non-sweet fruit. By the way, vegetables and fruits should always be present in your diet. It should be admitted that the topic of proper nutrition is very extensive, and we will not discuss it for a long time today.
For more information on how roller skating can help you lose weight, see the video below:
