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When you think of an exercise or fitness routine, it is more than likely that the first things to come to your mind will be running on a treadmill, lifting weights, and riding a stationary bike. It is unlikely that you will include inline skating in that routine, because many individuals do not understand how effective inline skating is as an exercise mechanism.

Inline skating is a very effective workout when it is done properly. There are many benefits to inline skating for fitness, including its ability to burn calories, reduce wear-and-tear on your bones and joints, and improve balance and coordination. Below is a discussion on how effective inline skating is in each of the areas just mentioned.

Skating for Fitness: Burning Calories

When it comes to getting healthy, or staying healthy, many people consider themselves to be calorie counters. They keep track of the calories on the foods they purchase and consume, and they also try burn calories through various exercises. Inline skating is great fitness activity for helping to burn calories because it takes very little time to become effective.

During a 30-minute skating period, an average inline skater will burn 285 calories at a heart rate of 148 beats per minute, if they are skating at a steady, comfortable rate. By comparison, if you elect to perform interval skating, in which you will alternate skating aggressively for one minute, and skating easy for another, you will burn 450 calories in 30 minutes.

If you choose running or cycling instead of skating, you will lose 350 and 360 calories respectively, at the same 148 beat per minute heart rate. The numbers are still slightly higher for running and cycling, but the number of calories you can burn per minute is largely dependent on your weight. Thus, you may still lose more calories in a 30 minute period while skating versus running or cycling. Not to mention, the toll that running and cycling take on your body, skating is a very suitable fitness option.

To help you determine how many calories you can burn per minute while skating, review the following chart to determine your rate.

Skating for Fitness: Low Impact

In addition to the calorie burning benefit of inline skating, skaters also gain from the low impact on the bones and joints of the body. If you have ever been jogging, you know that running produces a jarring impact on your knees, back, and ankles. The repetitive nature of this jarring impact is not good for your joints and it takes life out of them with each and every stride. Inline skating is a great alternative to jogging and an excellent way to alleviate your body from the damage to bones and joints. In fact, inline skating has been proven to show slightly less than half of the shock of running, while providing all of the same benefits. If you are a runner and your legs routinely hurt, you may wish to consider inline skating as an alternative. It will save you much pain and anguish in the future.

Skating for Fitness: Cardiovascular Workout

If you are dedicated runner you know that it is a tremendous cardiovascular workout. However, as was just discussed, running takes a toll on the body. If you give up running, how are you supposed to get in your cardiovascular activity? The answer is inline skating. Not only does inline skating help to relieve you of the jarring impact from running, but it provides close to the same cardiovascular workout. The only exceptions being that you have the ability to coast on skates, which you cannot do while running. One way to compensate for this however is to skate in an area with a slight incline which will prevent you from coasting.

If you are curious about how hard you should be pushing yourself when skating in order to get a good cardiovascular workout, the answer can be found with a few simple calculations:

Begin by subtracting your age from the number 220

220 - (Your Age) = _____ (A) From now on we will use (A) to represent this number

Next, subtract your resting heart rate from (A), multiply it by .60, and add your resting heart rate.

(A) - (your resting heart rate)= _____ * .60= _____ + (your resting heart rate)= _____

Finally, subtract your resting heart rate from (A), multiply it by .85, and add your resting heart rate.

(A) - (your resting heart rate)= _____ * .85= _____ + (your resting heart rate)= _____

Skating for Fitness: Balance and Coordination

Whether you have skated before or not, it isn’t a secret that inline skating requires a fair amount of balance and coordination. It also isn’t a surprise that many athletes, amateur and professional, will utilize inline skating as a training tool to improve balance and coordination.

If you are looking to take your balance and coordination training to the next level, inline skating is a great option for you. A great way is by practicing skating on each foot independently. Pick up one skate for 2 to 4 seconds, and then switch to the other foot. This will accelerate your balance and coordination very quickly. If you do attempt this exercise, please remember to always wear protection gear

However, even if you aren’t looking to use skating as a balance and coordination training tool, a little extra balance and coordination doesn’t hurt.

Skating for Fitness: Muscle Building

It is not a surprise to most that inline skating is a great aerobic and cardiovascular workout. However, it is also a great way to build muscle. In general, an individual who is working out is seeking to burn fat, not muscle. From a muscle building standpoint, inline skating has been found to be more beneficial than both running and cycling. This is do in large part because the motions of inline skating are easier and more natural for building hip and thigh muscles. Unlike cycling, inline skating develops the hamstring muscles. While inline skating also helps preserve your knees and joints, unlike running. Many studies have also been completed on the effectiveness of inline skating for building muscles; with each study showing that inline skating develops muscles in the entire upper leg, rear end, hips, and lower back. Additionally, your upper arms and shoulders are affected when arms are swung vigorously in intense skating periods.

Skating for Fitness: Sports Training

As touched on briefly earlier, inline skating is often used by athletes, both amateur and professional, as a sports training tool. In fact, Rollerblade, Inc. was founded by two hockey players who were looking for a way to train for ice hockey in the off season. Most hockey players utilize inline skating for this same purpose to this day. Additionally, Alpine and Nordic skiers will develop leg muscles, improve their cardiovascular fitness, and their agility via inline skating. These are just a few of the many ways that inline skating can be used for sports training.

Skating for Fitness: Mental Fitness

Among all of the benefits that have been discussed to this point, the one that is routinely overlooked is mental fitness. Inline skating can be a casual stroll around the block, or an intense, fast-paced adrenaline rush. Regardless of which style of skating you participate in, the mental health benefits that you gain from inline skating should not be taken lightly. Leisurely skating helps to reduce stress levels, and has also been shown to lower the likelihood for depression. Intense skating also has its benefits by increasing mental acuteness and reaction time as well. All in all, inline skating provides a number of significant benefits on many levels, both mental and physical.

In similar fashion to other elements of inline skating, wheels have seen their fair share of advancements over the years. Wheels that you find on modern inline skates are manufactured from polyurethane. Seldom will you find wheels made of any other material, unlike decades ago when inline skating began its emergence. Many skates manufactured in the 1980s and 1990s had plastic wheels, which were ineffective and cracked easily. Nowadays, very few skates (typically skates for children) offer anything but a polyurethane wheel. The following discussion will take you through many of the important items you should know about inline skate wheels.

Inline Wheels: An Overview

One of the most notable things about inline skate wheels is that are available in a variety of sizes, shapes, and hardness ratings (Durometer). Due to the overwhelming selection that is available, it is good to know that most wheels are designed for a specific type of use; therefore, it is easier to decipher which wheel you need to get for your skate.

Knowing which type of wheel you need is important because it may be the difference between a smooth, comfortable skating experience and a disastrous one. In order to determine the type of wheel you need, you must account for each of the following items:

* Size

* Durometer Rating (hardness)

* Type of Skating

* Shape

If you do not account for each of these items you will run the risk of purchasing the wrong wheel. This not only will make for a poor skating experience, but it is also a waste of your money because you will have to replace them again.

In addition to the items listed above, skate wheels also incorporate other elements, including a bearing, bearing spacer, and a hub. To help you locate where each of these items exist, you may review the following image:

Inline Wheels: Size

Inline wheel sizing is measured by diameter and stated in millimeters (mm). Wheel diameters will vary in size from very small (57mm or below), to very large (up to 100mm). The variances exist due to the different types of skates that are available. Very large wheels are most commonly found on racing skates because larger wheels allow for higher speeds. Smaller wheels on the other hand offer faster acceleration and deceleration, which is why most skates do not utilize the larger wheel sizes mentioned previously.

To provide you with a general idea of the wheel diameters you will find across the different skate types, here is a short breakdown:

Aggressive Skates: Require high rates of acceleration to perform tricks and jumps. The typical wheel size found on aggressive skates is 56mm, and rarely larger than 59mm.

Recreational/Fitness Skates: Depending on the level skater the skate is made for, recreational and fitness skate wheel diameters can range from 76mm up to 90mm, and anywhere in between. Remember, 90mm wheels are rather large; therefore they should be used by skaters who are comfortable at higher speeds.

Roller Hockey Skates: Many roller hockey skates will utilize what is known as a Hi-Lo chassis. This type of skate frame is unique in its set up because it uses two different size wheels; larger wheels in the back and smaller wheels in the front. This is important because it will require the purchase of 4 smaller wheels, and 4 larger wheels. Typical adult Hi-Lo frames are set up to accommodate wheels up to 80mm in the back and 72mm in the front. This set up is different for junior Hi-Lo frames, and depends on the size of the skate.

Some roller hockey skates may not use this style frame, using a traditional frame that uses 4 wheels of equal size per skate.

Speed Skates: Wheels for this skate type are usually larger than you will find on any other skate type. Commonly, the wheel diameter is larger than 90mm for the purpose of higher speeds. Additionally, speed skates are unlikely to use a brake, but instead will feature a wider wheel base, and also potentially use 5 wheels instead of the typical 4 wheels. Keep this in mind when you are searching for wheels for a speed skate.

One very important item to keep in mind when shopping for wheels is that skate frames have a size capacity. This means that they may allow for a slightly larger wheel than what comes stocked at time of purchase, but not much larger. If you purchase a wheel that is too large, it will either not fit on the chassis, or the wheels will rub together. Either way, it means you cannot skate, so be sure you do not purchase a wheel that is too large.

Also, if you desire to purchase wheels smaller than what was stock on your skates, keep in mind that a smaller wheel may require spacers to account for additional room between the frame and the wheel. Commonly it is recommended that you replace your wheels with the same size they were manufactured with.

Inline Wheels: Durometer Rating

In addition to wheel size, wheel Durometer is another important aspect in wheel selection. A wheel Durometer is simply the hardness rating of the wheel. Durometer ratings are indicated by a number following by a capital letter A. The hardness scale runs from 0 to 100, with 0 being the softest rating and 100 being the hardest. While the rating scale is from 0 to 100, it is not likely you will find a wheel that has a rating softer than 68A. A wheel softer than this is likely to wear down too fast, regardless of its use.

Inline Wheels: Type of Skating

To determine what Durometer rating you need, you must determine what type of skating you will be using your skates for. Softer wheels are to be used on smooth surfaces such as indoor hockey rinks or skating rinks. A softer wheel is ideal for this type of surface because it has better grip than harder wheels. It also equates to faster acceleration. If you are looking to skate outdoors, but desire a wheel that will absorb shock, you can use a wheel with a Durometer rating at the upper-end of the soft range, usually around 78A. Keep in mind however, that if a softer wheel is used too often on a rough surface, it will wear down very quickly, and in some cases chunk apart.

If you are planning on doing some recreational or fitness skating, the lowest Durometer rating you will want to use is a 78A. This rating will provide you with an excellent combination of grip and speed. Additionally, this Durometer rating will provide you the flexibility to take your skating indoors, without worrying about slipping and sliding on the floor. If your plan is to skate exclusively outdoors, you’re probably best to get a wheel with a Durometer rating that is slightly higher, perhaps 82A or 84A. This will offer increased speeds, and it will not wear down as quickly on the rough terrain.

Aggressive skaters will want to seek out harder wheels, usually no less than 88A. The reason for this is because of the terrain it will be used on, the abuse it will take, and the speeds that aggressive skaters require.

The Durometer rating that a roller hockey player uses will depend on whether the hockey is being played indoors or outdoors. If it is indoor hockey, the Durometer will range from 72A to 74A for maximum grip and maneuverability. If it is outdoor hockey, perhaps street hockey, the Durometer rating will need to be higher to compensate for the surface it will be used on.

Inline Wheels: Shape

Wheel shape may not seem like an important element of your wheel selection, but do not be fooled. If you’re sitting there saying to yourself, “Aren’t all skate wheels round?” you are correct, but it is the profile shape of that wheel that makes the difference. To help you understand the profile shape differences, please review the following image:

Beginning from the left, you will notice that aggressive skate wheels will have a flat profile, looking very much like a rounded rectangle. The purpose of this design is to provide an aggressive skater with a larger landing surface when performing jumps and tricks.

A recreational wheel will resemble a standard elliptical profile, with a narrow center and graduated edges. This design offers skaters with a stable foundation to skate on, while simultaneously allowing easier turning and acceleration.

A hockey wheel will have profile shape that is rounded more than a recreational skate. This rounded profile offers maximum contact for the skater regardless of the angle they have their skates. Hockey skaters perform many turns, many of those being very sharp. The round profile makes it much easier to accomplish those turns, as well as accelerate and decelerate easily.

Finally, speed wheels will have a pointed appearance. This profile is designed to create the least amount of rolling resistance possible. It is however important to point out that they will have less grip too.

Inline Wheels: Other Things to Account For

In addition to the items discussed above, the following items are also important to take into account when selecting wheels:

* Spacers

* Wheel Core

Inline Wheels: Spacers

Every inline skate wheel will hold two bearings and contain a nylon, plastic, or aluminum spacer in between them. The purpose of a spacer is to provide an exact bearing alignment for better free-wheel spin and additional torsional strength to withstand harder impacts.

Aluminum spacers are the preferred choice among inline skaters, primarily because they allow for better heat displacement than nylon or plastic spacers. This allows the wheel to perform better.

Inline Wheels: Wheel Core

A wheel’s core contains the hub and the spokes of the wheel. Its design is very similar to that of a wheel on an automobile. Just as an automobile wheel will have a rim on a tire, a skate will have a core that contains the hub and spokes. Contained within the hub are the bearings and spacer. The purpose of the core of a skate wheel is to prevent the wheel from coming in contact with the bearing. Additionally, it acts as an internal stiffener to help the wheel maintain its shape when under stress. To help you better visualize the placement of the core and the hub, please review the following illustration:

The core of an inline skate wheel is typically made of nylon or plastic. This will keep the wheel weight at a minimum, and help keep the overall weight of the skate at a minimum as well. A wheel that does not have a hub will deform around the bearing, slowing the wheel as a result.

Wheel cores will vary depending on the type of skate the wheel is designed for. An aggressive skate wheel core is more than likely going to consist of a solid plastic, no spoke design. Comparatively, a racing wheel will typically have a super-light plastic design with many spokes. This design, which is also found in other variation on fitness and recreational skates, is used to make the wheels lighter and allow maximum air flow. As a result, speeds are greater and more air passes through the bearing, allowing it to cool. Keep in mind however that the core design of a speed, fitness, or recreational wheel requires less rubber to compensate for the larger core. This means that the wheels will not last as long, and requires increased attention to wheel maintenance.

Inline Wheels: Maintenance

When it comes to skating, wheel maintenance is an often overlooked practice. Many skaters simply believe that wheels and bearings are replaceable; therefore, they do not need to maintain their wheels. While it is true that wheels and bearings are replaceable, this does not mean that you should neglect your wheels. In fact this should indicate the exact opposite. Wheels and bearings are going to go through a lot of wear-and-tear over their lifetime. Whether it is dirt, rocks, water, or just rough terrain, wheels and bearings will take a beating. The less you maintain your wheels and bearings, the more money you will have to spend to replace them.

When maintaining your wheels, the most important item to look for is wear. As was discussed earlier, softer wheels wear faster than harder wheels. Therefore it is of the greatest importance that you understand the type of skating terrain your wheels are designed for and you skate on that terrain.

Inline Wheels: Maintenance: Rotation

Wheel rotation is a necessary practice regardless of the type of wheel you have, and whether you are using your wheels on the proper terrain. Wearing down of your wheels is completely normal, but can cause you major issues if it is not handled properly. What is meant by this is that you can rotate your wheels to help distribute the wear evenly. This will increase the longevity of your wheels and make your skating experience much better.

Wheel rotation on your inline skates is similar to the process of rotating wheels on a car. The process consists of removing your wheels and then positioning them in a different spot on your frame. You are welcome to re-position your wheels in any manner that you like, but the following guidelines are highly recommended to insure your wheel wear is even.

For 4-Wheel Skates: 1-3-2-4

For 4-wheel skates with wheels that are all the same size, you will want to utilize the 1-3-2-4 rotation. This method is known as the 1-3-2-4 because it requires the 1^st and 3^rd wheels on the frame to be swapped, and the 2^nd and 4^th wheels to be swapped. Additionally, it is recommended that you flip the wheels so that the side that was facing out is now facing in. To help demonstrate this rotation method, please review the following illustration:

For 5-Wheel Skates: 1-3-5-2-4

Skates with 5-wheels will be a bit tricky, so please pardon the confusion that you may have, as we will try to explain as best we can through text and illustration. To rotate wheels on a 5-wheeled skate, you will reposition the wheels in spots 1, 3, and 5. The best way to do this is to move position 1 to position 3. The wheel that was in position 3 is moved to position 5, and the wheel in position 5 is moved to position 1.

After re-positioning wheels 1, 3, 5, you can now re-position wheels 2 and 4. Swap the positions of wheels 2 and 4 in the manner illustrated below:

It is also recommended that you flip the wheels when rotating. The side of the wheel that was facing to the outside should be facing inside after rotated and flipped. This will keep the wear even and increase the longevity of your wheels. Furthermore, it creates a smoother ride. Here is a complete visual of the rotation process for a 5-wheel skate:

For 4-Wheel Hi-Lo Skates: 1-2-3-4

This rotation process is most common on roller hockey skates, as they are typically the only skate style that utilizes a Hi-Lo frame. Hi-Lo frames require a different rotation process than other 4-wheel inline skates because the wheels in the back of the skate are larger than those in the front. As a result, the wheels in the back cannot be swapped with those in the front. To rotate wheels on a Hi-Lo frame, you will use the 1-2-3-4 rotation. The wheels in positions 1 and 2 will be swapped and the wheels in positions 3 and 4 will be swapped as well. Here is a visual to help you with this process:

Inline Wheels: Maintenance: Replacement

At some point you will have completed all of the rotations that you can on a set of wheels. At this time you will need to replace your wheels. The real question is when is that time? How worn do your wheels have to be in order to be replaced? This question is one of many answers because wear is different from skater to skater. The best answer we can provide you is that once your skates become difficult to skate on and they no longer sit flat on the surface it is time to consider replacement. Also, if see a very noticeable angle on your wheels, it is probably time to replace your wheels.

To help you better determine if your wheels need replacement; please review the following diagram of skate wheels at different angles:

Here is a breakdown of the illustration above:

A.) Perfectly new or relatively unworn wheel will look similar to this. At this point you do not need to do anything.

B.) Early stages of a wheel with uneven wear. Consider rotation and flipping at this point. This will help to even out the wear and increase the longevity of your wheels.

C.) Advanced stages of a wheel with uneven wear. The wheel has been rotated and flipped several times and is beginning to show wear on both sides, indicated by the sharp tip being created in the middle. Should consider replacement if skating is becoming difficult.

D.) Severely warn wheel that needs to be replaced. Skating is surely difficult at this point and skating any longer may result in the core and hub cracking.

Compare your wheels to the images above to determine your best course of action. If it is time to replace them, determine the size and Durometer you need and follow the simple steps for replacing outlined below:

* Unscrew the axles with the proper tool (typically an Allen Wrench/Hex Key)

* Pop out the bearings and spacer from your old wheels (while these are out, it may be a good time for a little bearing maintenance as well)

* Put your bearings and spacers into your new wheels

* Reattach the wheels with the axles

To help you with maintaining your skates, please feel free to print off the Inline Wheel Rotation Worksheet provided below (click image for enlarged/printer-friendly format). This will allow you to keep track of the maintenance on your skates and, ensuring that your wheels reach their maximum life span.

(click image to enlarge)

When compared to many other sports, inline skating is one of the safest sports you can participate in. We aren’t just talking football and hockey here either. Inline skaters rarely reach the high speeds of bicycle riders, and they have more control when skating then bike riders do. In fact, emergency room records have indicated that nearly 5 times as many kids end up in the emergency room from bicycle accidents than from skating accidents.

Additionally, many of the injuries that people are afraid of, or have heard of about inline skating are easily prevented by simply wearing the proper protective gear.

Skating Safety: Helmets

Protective gear is an absolute must when inline skating. Wearing protective gear will eliminate most injuries and improve the overall safety and enjoyment of your inline skating experience.

A complete set of protective gear consists of four primary pieces. The first and most important piece of equipment is a helmet. We recommend that you invest in an inline skating helmet or aggressive skate helmet because their designed to come down lower, towards the base of the skull, to provide maximum protection in case you fall backward. Here is picture of a typical skating helmet:

The most common question asked regarding helmets and inline skating is whether a bike helmet is suitable for use when skating. The answer is yes but you should keep in mind that its design is different than a skating helmet in respect to how far it comes down towards the base of the skull. Falling backward on a bicycle is far less likely, thus the reason for the design difference.

When wearing a helmet, the chin strap should be positioned snugly around your chin. A loose or improperly fitting helmet (not snug on your head) may slip off during a fall. This may result in a more severe injury because your instinct will be to grab your helmet rather than brace for your fall. Not to mention your head will be exposed to injury. An improperly fitting helmet defeats the purpose of wearing one, so be sure it is on correctly. Here is a quick snapshot guide on helmet positioning:

To help you with sizing your helmet correctly, here are some tips for measuring your head:

* Using a soft tape measure, wrap the tape around your head, just above your eyebrows. Keep the tape level from front to back.

* If you do not have a soft tape measure available, use a piece of string in the same fashion described above. You can then take the string and measure using a ruler to the circumference point you determined.

* If you are purchasing a helmet as a gift, and you do not want to (or are unable to) measure the head of the individual you are purchasing for, measure the inside of the current helmet that he or she is currently using. If that is not possible, use a baseball hat that is frequently worn.

After you have obtained the measurement, you may use this guide to help you select the proper size. Keep in mind that every company has a slightly different size range, but this chart is in line closely with the size variances that exist.

Determining Helmet Size - Adult
Size	Small	Medium	Large	One Size Fits All
Inches	20 – 21.75	22 – 22.75	23.25 – 24	20.75 – 24
Centimeters	51 – 55	56 – 58	59 – 62	54 – 61

Determining Helmet Size - Youth
Size	Toddler	S/M	M/L	One Size Fits All
Inches	18.5 – 20.5	20.5 – 22.5	22.5 – 23.75	19.5 – 22.5
Centimeters	47 – 52	52 – 57	57 – 60	50 - 57

Skating Safety: Knee Pads

After your helmet, the second piece of protective gear that you should always wear is knee pads. Knee pads are soft pads that have a hard shell exterior that prevent your knees from getting scrapped if you fall. Knee pads, like many other pieces of equipment in the inline skate industry, have evolved over the years. While their primary purpose is still to protect your knees, the materials have changed to allow for maximum protection without being bulky, heavy, or making you too hot. A good knee pad is likely to have additional cushioning behind the plastic shell or possible a wicking material that will keep moisture from making it uncomfortable.

Please take note that aggressive knee pads and inline skating knee pads will differ, most noticeably in their sizes. Aggressive skaters will fall more than recreational or fitness skaters, therefore they need larger pads with more protection. As a comparison, here is a side-by-side photo of an aggressive knee pad and a fitness knee pad:

Knee pads are typically fastened by two Velcro straps that allow you to secure them snuggly around your leg.

Skating Safety: Elbow Pads

In addition to knee pads, the third piece of protective gear you should wear is elbow pads. Elbow pads are similar to knee pads, the exceptions being the size of the pad and the place that you wear them. Just like knee pads, elbow pads typically fasten by two Velcro straps, and should fit snug on your elbow. Elbow pads have evolved in similar fashion to knee pads, with many offering additional cushioning behind the plastic shell or wicking material to reduce sweat and moisture. Aggressive elbow pads will be larger than regular inline pads for the same reasons as the knee pad described above. Here is a visual comparison of an aggressive elbow pad and an inline pad:

Skating Safety: Wrist Guards

The final piece of protective equipment that you will want to wear is wrist guards. One of the most common injuries that occur with inline skaters is a wrist injury. Almost every wrist injury that occurs can be prevented by simply wearing a pair of wrist guards. Wrist guards are available in a couple of different styles, including those that use a hard plastic on the top and bottom, or a soft pad with plastic inserts at the palm of each hand. Either type is a suitable choice. You may also find wrist guards that offer wicking material to reduce sweat and moisture. The following is an image of each wrist guard style mentioned previously:

Wrist pads are a very important piece of protective gear. However, they can be a bit tricky to put on. Here are some tips on how to put your wrist guards on the correct way.

Step 1: Locate the thumb hole on each wrist guard.

Step 2: Locate the plastic panel that is designed to protect your palm. This piece is easy to locate on wrist guards that do not have plastic on both the top and bottom. For wrist guards that have plastic on the top and bottom, look for an area that has a bulge. This is the protective plastic area for your palm.

Step 3: The protective area for your palm should be facing down. If the thumb holes are not facing each other, you have the wrist guards backward so you should flip flop them so the thumb holes face each other.

Step 4: Place your thumb in the correct wrist guard, and the remaining fingers through space next to the thumb hole. Secure the wrist guard by pulling the Velcro straps until the guard is snug around your arm. Press the Velcro together to fasten it in place.

Skating Safety: Protective Clothing

In addition to the four protective pieces previously described, a new addition to the market of protective gear is protective clothing. Many refer to these pieces of equipment as Crash Pads, for their protection beyond the areas highlighted above. Crash Pads are available in shirts, shorts, pants, and other combinations to provide protection in multiple areas. These items are typically made of a lightweight wicking material that covers protective padding. If you are seeking to protect your hipbone, tailbone, or your back, these items will get the job done very nicely. Here are some images of several pieces of Crash Pad gear:

Skating Safety: Safe Places to Learn

If you’re a beginner, or a first-timer for that matter, the best places to learn are obstacle free spaces. Empty parking lots, unused tennis courts, a sidewalk, or any flat, smooth piece of pavement with grass beside it is ideal. The grass is recommended because it offers a soft place to fall when you are learning to skate. We recommend that you avoid the well-traveled trails and parks initially. This will allow you to hone your skills so you can maneuver safely. Once you’ve done that, you can move on to these areas.

Additionally, another safe place is your local indoor or outdoor skating rink. These areas are usually kept very clean, and even when they are busy, the traffic flow is controlled enough that you can still work on learning the intricacies of skating.

Skating Safety: Tips

Aside from wearing all of the appropriate protective gear, there are additional things that you can do to assure your safety when skating. Here is a list of several of them. There are many more, but here is a brief list:

* Do not skate at night or in the dark. An environment of this type makes it very difficult to see inline skaters or other people. If you are going to skate in the evening or the dark, wear reflective clothing to make yourself visible.

* Always be aware of your surroundings. When you are skating you will want to be conscious of vehicles, other skaters, bikers, or people that are around you. A good rule of thumb is to check over your shoulder ever 20 seconds, and keep your head on a swivel.

* If you’re new to inline skating, get some instruction from experienced skaters. Friends and family are always great teachers, provided they know how to skate. If you are looking for more formal training, check out your local skating rink for lessons.

* Select skating locations that are safe. Avoid uneven surfaces, debris, and unsafe neighborhoods.

* Skating with headphones should only be done in areas that are obstacle free or controlled. Wearing headphones or earbuds will restrict your ability to hear traffic or pedestrians. If you desire to wear such items, do so when skating along a bike trail or skate trail where other skaters will know the same rules, and there isn’t any traffic to worry about.

* Find a partner to skate with. Skating alone is fun too, but skating with a buddy is safer and just as fun. An additional set of eyes and ears is always good, and if you get into trouble, there will be a reliable person with you.

* Keep your eyes peeled for cars. If you skate in a neighborhood, keep a sharp look out for vehicles coming down the street or around corners. If you must cross the street, do so at a cross walk.

* Watch out for debris, rocks, and cracks when you are skating. Any of these items can put you at risk of injury or wreck your skates entirely.

* Do not skate outside your means. It is always nice to progress your skating level, but do so in an area that allows you to do it. If you are not comfortable on hills, do not skate on them until you are ready to. Keep in mind that you will gain speed quickly on even a very small hill.

* When you skate with friends or in an area with other people, do so in a single file line. Keep to the far right side of sidewalks, bike paths, and trails.

* If you skate on trails with other people, let them know you are planning to pass them and on which side. This will allow you to avoid any unfortunate collisions that could hurt you, or worse, someone else.

* Be courteous, friendly, helpful, polite and civic-minded when skating. This will help you avoid being the victim of another individual’s bike-path skate rage. Also, it will help prevent the possibility of a skating ban in your area. If that happens, you’ll be severely disappointed.

A skate frame, commonly referred to as a chassis, is what allows your wheels to attach to the boot of your skate. The primary responsibility of the skate frame is to transfer the energy from your foot inside of the boot to the wheels attached to the frame. To help illustrate this, we have provided a diagram of an inline skate and the parts we have described:

 

 

Skate frames are often made from a series of different materials, such as: plastic, metal, and carbon. The material that a skate frame is made out of is dependent on several things, including the skates purpose, target skater, and overall cost. Better skates will use a stiffer frame which will require the use of a stiffer material. This will result is a skate frame that transfers energy more directly, equating to higher speeds and better efficiency.

 

Additionally, metal or carbon frames are more durable and subsequently have greater longevity than plastic frames. As you may already have determined, skates with such frames tend to be higher in price than plastic frame skates, but the durability and longevity more than make up for it.

 

Skate Frames: Composition

 

When purchasing inline skates, the wheels, frame, bearings, and all other aspects are sold as a package. If you want any of these items to be different than what is in the box, you will have to purchase them separately and replace them. However if you have done your homework, you won’t have to spend the extra money to do that, and you can get a skate that offers all (or mostly all) of the features you desire.

 

One of the areas where having a solid understanding of what you desire is most important is the skate frame. Not all frames are the same, so knowing the differences will save you from confusion and frustration, as well as make your skating experience more enjoyable. Typically, the better the skate you purchase, the better the frame the skate is likely to have.

 

So what is meant by better skate and better frame? Well, we won’t beat around the bush, better skates are typically associated with higher prices, but they also equate to more efficient skates and better overall skating experiences. The prices are not outrageous, but we figured you would appreciate us more if we told you the truth.

 

When it comes to what constitutes a better frame, you will be looking for three things: weight, stiffness, and durability. Each of these characteristics is largely attributed to the type of material the frame is made of. Skate frames are typically constructed from plastic, aluminum, or carbon.

 

Plastic frames are usually found on beginner level inline skates because they are less expensive to make, resulting in a lower priced skate. When compared to aluminum or carbon frames, plastic frames are the least durable and least stiff of the three materials. They also tend to be heavier, which increases the overall weight of the skate.

 

Aluminum frames, when compared to plastic frames, are lighter in weight and greater in stiffness. They do not torque under stress as plastic frames do, making them more efficient and also more durable. Aluminum frames are most commonly found on intermediate level inline skates, priced at levels slightly higher than those at the entry level.

 

Carbon was introduced to inline skate frames as a way to further reinforce aluminum frames, reduce weight, and increase durability for advanced level skaters. Adding carbon to aluminum increases the stiffness of the aluminum, making it more durable. Additionally, the weight of the frame is reduced because the carbon is lighter than the aluminum it is replacing. While the price of skates that have carbon frames is higher, the efficiency, longevity, and durability of the skate will more than make up for the little bit of extra money you spend.

 

While every skater is going to have his or her own individual preference when it comes to a skate frame, the bottom line is that the frame should be lightweight, durable, and stiff. A lighter frame equates to a lighter overall skate, which offers many benefits. Lighter skates help reduce fatigue and allow you to skate longer, allow you to skate faster if you desire to, and they are more comfortable on your feet. As discussed above, lighter frames are usually made from high-grade aluminum or a carbon aluminum mix. Often you will see frames that are composed of such material have sections cutout to further reduce the weight. Here is a photo that illustrates a frame with cutouts:

Frame stiffness is also an important aspect of your skate frame because it creates a more direct transfer of energy. When skating, you thrust your legs outward, creating energy to make your skates go. The energy from your legs travels through the boot of your skate, down to the frame, and ultimately to your wheels and the ground.

 

Throughout each step of the energy transfer process, the initial energy that is created by your legs is reduced by the flex of the skate materials. The flex allows energy to escape before it gets to the wheels and ultimately the ground. A stiffer frame has less flex and movement, reducing the amount of energy that is lost when energy is transferred to the wheels. The result is a more efficient skating experience, allowing you skate farther and faster more easily.

 

Finally, durability is also a key trait you will desire. In large part the durability of your frame is essential because it is often difficult to find a replacement if it breaks. While some frames are replaceable, it is more common that once your frames are ruined, your skates are ruined too. Additionally, as the frame begins to experience wear-and-tear, it may loosen. This will cause your skating experience to become rougher.

 

Skate Frames: Size and Adjustability

 

Just like a skate is offered in different sizes to account for variances in foot sizes of numerous skaters, skate frames are designed to match the boot and wheels of different skate sizes too. If you are replacing your frame, which is rather uncommon, the new frame will need to fit both your wheels and your boot. If it doesn’t, your skates will not be functional with the new frame.

 

If you desire to replace your frame, you will want to check for a few items before purchasing a replacement. First, you will want to know if your frame is even replaceable. Not all frames are replaceable, so you will want to check before you make a purchase. If your frame is replaceable, you will want to determine how it is attached so you can purchase a frame with the same attachment. Many are attached with a simple Allen Wrench such as the frame pictured below:

 

 

Your frame may attach differently, which is why it is important to check before making any determination on a new frame.

 

Frame size is also important when it comes to replacing your wheels. Most wheel replacement consists of swapping out identical sized wheels. However, if you are looking to replace your wheels with a larger size wheel, you will need to know if your frame allows for such a change. If it does not, your wheels will rub together or not fit at all.

 

Skate Frames: What Type?

 

When it comes down to it, the type of frame that is on a skate is going to be dependent on the rider level, the skate use, and also the price. Recreational skates will offer plastic frames on less expensive, beginner level skates, but also offer aluminum frames on slightly higher priced, intermediate level skates.

 

Fitness and speed skates are designed for experienced skaters who seek lighter, more efficient skates for long skating adventures. Therefore, fitness and speed skates will have aluminum or carbon reinforced frames. Keep in mind that these will run you a few more dollars, but the longevity and durability are far greater.

 

Hockey skates, while not discussed in much detail here, utilize aluminum frames because they are lightweight and durable. Many hockey skate frames follow a design known as a Hi-Lo. Hi-Lo frames are designed to keep the skater leaning forward, putting them in a more agile position that is beneficial for hockey players. The forward lean position is achieved in the frame setup which requires two larger diameter wheels in the back, with two smaller diameter wheels in the front.

 

Aggressive skates, while also not discussed in detail here, primarily use plastic frames. This may appear to be strange considering the amount of damage they take, but plastic frames are the ideal frame material because of the activities they are used for. Aggressive skaters perform a multitude of grinds that require sliding on metal. The plastic frame is best for this and creates much less resistance than metal frames. Plus the skater doesn’t have to worry about sparking a fire from the metal-to-metal contact. Aggressive skate frames also add the additional element of a grind plate, which is centered in the middle of the wheel base.

Braking: A Tutorial

 

Learning how to stop on inline skates isn’t rocket science, but most novice skaters struggle with braking because they are terrified they will fall. This fear stems from having to take the braking skate and tilt it, which ultimately leaves the skater unbalanced and prone to falling. Braking properly on inline skates does not have to be difficult or terrifying. Here is a quick tutorial of how to brake on inline skates that will help relieve you of your fears.

 

Step 1: Preparing

 

When you need to brake, the first step in the process is to prepare yourself by putting yourself into a ready position. The ready position requires that you position your skates a few inches apart and parallel to each other. You must also bend your knees slightly and keep your back straight. What this will do is allow you to lower your center of gravity slightly and reduce the likelihood of falling when completing the succeeding steps. Additionally, you will want to extend your arms in front of you.

 

Extending your arms is important for two reasons. First it will keep you from falling backward, and second, it will allow you to catch yourself in the off chance that you fall forward.

 

 

Step 2: Brake Skate Forward

 

Once you have prepared yourself in a position to brake, the next step is to move your braking skate forward. It is important at this point to resist the temptation to raise the toe on your braking skate because doing so will engage the brake too early. If it is engaged too early, you will not have much leverage and it will take longer to stop.

 

 

Step 3: Tilt, Friction, and Stop

After you have positioned your braking skate forward you can now proceed with lifting the toe of your brake skate. The degree at which you must tilt your skate will depend on the positioning of your brake. If it is high, you will need to tilt your skate more to engage friction between the pad and the ground.

If you are skating with an ABT brake, this step will be slightly different. Instead of tilting your brake skate so that the brake meets the ground, you will apply pressure to the cuff of your skate to engage the ABT brake arm. It is likely that pressure may already be applied from moving your brake skate forward, as described in step 2.

Braking: Common Mistakes

Mistake: Not bending your knees enough.

 

Solution: Do what you can to avoid locking your knees. Instead, loosen up and keep them slightly bent. If you don’t bend your knees enough, you will be unstable and your brake will work inefficiently.

 

As described above, bending your knees will accomplish two things: first, it lowers your center of gravity, which makes you more stable and less prone to falling, and second, it lets you slide your braking skate well in front of your other skate.

 

Mistake: Leaning too far forward

 

Solution: Leaning too far forward poses a similar issue to not bending your knees enough. It makes your brake inefficient, or almost useless. Rather than leaning forward, keep your back straight and position your rear end closer to the ground. Your weight should be positioned slightly behind your heel brake.

 

Positioning your rear end closer to the ground is accomplished by bending your knees, but make sure you do not lean forward. Bending your knees will create the tendency to do so, but you should avoid this if you want to brake correctly. Remember, you are a skater, not Superman.

Mistake: Insufficient Leg Scissoring

 

Solution: Not scissoring your legs enough increases the tendency of falling…forward or backward. Scissoring is simply the process of sliding your braking leg forward and your other leg backward. As you slide your braking foot forward, try to keep all of your wheels on the ground so that you do not prematurely engage the brake. As you scissor your legs, the heel of your braking skate should be approximately 6 inches in front of the toe of your other skate. This will provide you with increased stability and prevent falling.

 

Mistake: Leaning on the Non-Brake Skate

 

Solution: Putting too much weight on your non-brake skate is a common mistake that causes frustration when learning how to stop. If you put too much weight on this skate, you will not stop, but instead you will turn in the direction of your braking skate.

 

To avoid this issue, keep you weight on your braking skate…don’t worry it will hold you while you slide it forward. To do this, make sure your feet areas close as possible to each other…almost touching. When you slide your brake foot forward, make sure it does not go out to the side. You will end up in nearly a straight line, but you won’t be putting weight on the wrong skate.

 

Mistake: Planting your feet too wide

 

Solution: Planting your feet too far apart will not allow you to put the maximum weight onto your braking skate. If you avoid positioning your legs too far apart, you will avoid becoming unstable and ensure that your weight remains behind the braking skate. Position your skates close together and keep your feet in a narrow line when you roll your braking foot forward. The best way to do this is to imagine you are skating in a narrow piece of wood. If you do this, you will avoid poor leg positioning when attempting to brake.