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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.

It is the beginning of the weekend, the weather supposed to be sunny and warm with a slight breeze. It is the perfect weekend to get some inline skating in. You know you want to get outside, relax, and enjoy the outdoors. The only problem is that you aren’t sure where to go. Many people that exercise find themselves in a routine or pattern. They run or walk the same route, bike the same trail, or swim in the same pool. Skaters do not tend to be much different, but the fact is, skating on a new trail, route, or park can help you stay interested. When you embark on your next skating adventure, keep your eyes peeled for new areas that you could potentially skate. You will find, like us, that some of the best places to skate are those that you have not been on in a while or ever for that matter.

Selecting a new place to skate is relatively simple process…in fact it’s probably not a process at all. One important thing you will want to consider though is whether a new skate trail will affect your skates or not. If the terrain is different than what your wheels are used to, basically if conditions are harsher, then you will want to account for this before deciding to skate on it.

Additionally, if the terrain contains many hills you will want to be sure this is not beyond your skating ability. Terrain that is very hilly is more stressful on the body and may prove difficult to stop if you get up to high speeds coming down hills.

One of the great ways to find new places to skate is to explore the local parks in your area. Many will have biking or jogging trails that can be used for skating. You can also make great use of the Internet to locate new skate routes in your area.

If you are planning a trip and would like to do some inline skating, there are also many great places across the country. In fact, here is a list of the top 10 inline skating locations, as determined by Rollerblade, Inc. several years ago.

1. Central Park – New York, NY
2. Boulder Creek Path – Boulder, CO
3. Rock Creek Park – Washington, DC
4. Golden Gate Park – San Francisco, CA
5. The Lakes – Minneapolis, MN
6. Veloway at Circle C – Austin, TX
7. Fairmount Park – Philadelphia, PA
8. The Strand – Pacific Palisades, CA
9. Lakefront Path – Chicago, IL
10. Fort Lauderdale Beach – Ft. Lauderdale, FL

If you live near any of the places listed above, you are likely to have already taken advantage of their great skating surfaces and surroundings. If not, check them out. If you are planning a trip to any of these areas, be sure you bring your skates and take a quick stroll. There are certainly many more around the country, so if you have one, drop us a comment.

Enjoying Your Summer Skate in Spite of the Heat!

It’s another beautiful day. The sun is shining, the birds are chirping, and sky is blue as far as the eye can see. The only problem…it’s HOT…REALLY HOT! Instead of tossing your skates in the closet for another day, use these tips to keep your summer skating trips cool.

Pick a Good Time of Day

The hottest part of a summer day is middle to late afternoon. If you can, plan your skating adventures for the morning or late evening when the sun is just rising or close to setting. Taking advantage of these times of day will allow you to fully enjoy your skating experience. It is much cooler and often much quieter, which makes for a more tranquil skate. Save afternoon skates for the fall or spring when the temperature allows for a more comfortable skate.

Keep Yourself Hydrated

This is of the utmost importance, but is unfortunately forgotten by many. We strongly recommend that you drink plenty of water before, during, and after skating. This help your body remain cooler and also avoid cramping. A great way to bring fluids with you on your summer skate is with a fanny pack that has built in water bottle holder. This will allow your water to be readily accessible when you need it.

Another way to carry your fluids is a hydration pack. This is our personal favorite because it is lightweight and can be carried just like a backpack. You can carry upwards of 100 oz. of water depending on the capacity of the pack and the small hose attached makes drinking on the fly a snap.

If you want to take your hydration pack a step further, you can submerge it in cold water prior to skating. This will give your back additional evaporative cooling.

Acclimate

One of the easiest ways to enjoy a summer skate without becoming bothered by the heat is to acclimate yourself to the warmer temperatures. Overexertion is one of the most common causes for heat exhaustion, and it occurs because a person is not used to performing activities in such a climate. If you have not been skating in hot weather, begin with a short skate (no more than 30 minutes) and then go from there. After a week or so, your body will have begun to adapt to skating in the heat, and you will skate better in the heat. Once you feel more comfortable skating in the warmer climate, you can begin increasing your skate times.

What is the difference between inline skating and rollerblading?

Inline skating is the official term for the sport commonly known as “rollerblading” or “blading”. Rollerblading is the commonly misused term for the sport due in large part to the inline skate manufacturing company Rollerblade. Contrary to popular belief, Rollerblade was not the first company to manufacture inline skates. They were however, the first company that managed to popularize inline skates and the sport. Their success in the market was so great that they were the only company in the inline skate industry for a long time. With a lack of competition, Rollerblade was naturally the market leader. This ultimately led to the generic use of the term “rollerblading” when referring to the sport of inline skating, despite the entrance of other manufacturers to the market years later. Similar examples of its generic use would be the use of Kleenex, Coke, or Xerox.

I have learned how to slow down, now how do I go faster?

The key to going faster is to continue learning how to slow down.  You know how to slow down, but the faster you go, the more difficult it is going to be to stop. Therefore, you must learn new techniques while continuing to refine those that you already know. Until you can fully master slowing down, your mind will limit how fast it will let you go on skates.

One great way to learn new techniques, of both stopping and skating is to watch experienced skaters. Upon your observations you will quickly notice that they rarely have both skates on the ground at the same time. Independent leg action is something you’ll master over time, but it is one of the key components to skating faster. You can practice independent leg action by simply seeing how long you can glide on a single skate. Once you can glide on a single skate for more than 30 seconds (both left and right legs, not just one!), you will be well on the way to skating faster.

In addition to independent leg action, you will also notice via your observations that almost all of the side-to-side motion is happening below the waist. If you can eliminate any twisting motion in your shoulders and keep your shoulders square to your direction of travel, you will find greater balance, increased confidence, and faster speeds. If you must move your arms, move them forward and back. Crossing patterns with your arms will, in all likelihood require you to twist your shoulders. Relax the muscles in your lower back to allow your upper body to remain quiet.

Finally, observe the stride of experienced skaters. You will notice that the stride is pushing almost exclusively to the side. You will want your stride to do the same. Observe and critique your own stride. Are you pushing more to the side or to the back? Where do you set your skate down at the start of your stride? Is it shoulder width? If it is, try setting your skate down on the centerline of your body. Once you are comfortable with that you can start setting your skate further in beyond your centerline. Lastly, do you flick your toe at the end of your stride? If so, stop. Instead, drive your heel out at the end of the stroke. This will increase your speed as well.

How do I skate backward?

For some, the idea of skating backward is an intimidating one. However it does not have to be. Skating backward requires a certain degree of confidence and of course some coordination. To gain a feel for the process of backward skating, stand in one place and roll your skates back and forth from center edge to inside edge. What this will allow you to do is gain a feel for the edging you need for pushing backwards and moving backward. From an inverted V-stance, push your skates out and back on their inside edges, coming back up on center edge as they come together in a V, heels touching. Stop, and then roll forward on inside edges until you return to your original inverted V-stance. Repeat until you are comfortable.

Once you are comfortable moving from edge to edge in a backward fashion, you can then begin experimenting with the most comfortable way to gain speed and also make turns while skating backward. In all likelihood your skating technique will naturally adjust from a repetitive bulge (illustrated above) to a wavy-type skating style.

When should I rotate my wheels?

Wheel rotation is a very important aspect of inline skating, so we cannot emphasize enough the attention you should pay to your wheels and the overall maintenance of your skates. Wheel rotation schedules will vary depending on the type of inline skating you do, as well as the frequency of your inline skating excursions. As a general rule, rotate your inline skate wheels whenever there are any signs of uneven wear. Uneven wear of your wheels not only makes the skating experience less enjoyable, but it shortens the life of your wheels. For some skaters the wheel rotation schedule may be every two or three months. However, if you skate frequently, several times a week each month for example, your rotation schedule may require wheel rotation more than once each month.

What is an ABT brake?

ABT brakes are one of the many innovations that have come from inline skate leader Rollerblade. Designed for beginner inline skaters, the ABT brake was developed to assist new inline skaters with braking. Unlike most brake systems for inline skates, the ABT system was developed so all four wheels of the braking skate would remain in contact with the ground.

ABT brakes work like this: the cuff of the skate is connected to a braking arm that is pressure sensitive. When pressure is applied on the cuff the connected arm is pushed downwards, initiating contact between the brake and the ground. Applying pressure to the cuff is done by simply sliding the braking skate (typically the right skate) forward. This applies rearward and downward pressure on the skate cuff, initiating the ABT braking process. ABT brake systems are a great asset to beginner skaters due to their simple design and ease of use.

Am I too old to skate?

Well, define old…just kidding! Absolutely not! While this may be a frequently asked question, it hardly qualifies as a question in our book. Skating is everyone sport. It doesn’t discriminate, nor does it playa’ hate! Inline skaters are represented by a vast age range, from toddlers to grandparents, blue-collar workers to retirees. If you are savvy enough to have used the Internet to find this guide, you are more than capable of lacing up some inline skates and hitting the road.

What is Aggressive Skating?

Much like inline skating is a variation of roller skating, aggressive skating is an extension of inline skating. Yet despite being an extension, aggressive skating is not for the faint at heart. Aggressive inline skaters often perform dangerous skating tricks on ramps, quarter and half pipes, rails, and anything else they deem suitable. Aggressive skates are heavier, more durable, and have a grind plate located in the center of the skate chassis between the two front and rear wheels. While aggressive skating doesn’t discriminate or playa’ hate on age either, this sport is certainly popular with the younger crowds. Skaters in this category are very experienced and have come to terms that they will fall…and fall very hard often times.

Are there any health benefits to inline skating?

Most definitely! Inline skating is the perfect recreational fitness activity, offering you all of the cardiovascular benefits of running or jogging, but without the painstaking toll on your knees and joints. Whether you are simply working your legs, or you are continually swinging your arms while skating to gain a maximum workout, inline skating provides significant health benefits. It should be noted that to gain the absolute maximum workout you must keep moving. If you elect to coast, it will diminish the cardio benefits of inline skating.

In addition to the vast number of cardiovascular benefits you gain from inline skating, you also gain from the exposure to fresh air and sunshine. Inline skating is the perfect excuse to get outside and become active. Sure, you can go outside and just sit on the deck, but why not strap on some skates, get in some exercise, and enjoy the fresh air and sunshine of the outdoors?

What equipment, aside from my skates, do I need for inline skating?

Protective equipment is strongly recommended when inline skating, to prevent the potential of injuries that may prove unavoidable. Before hitting the pavement it is recommended that you invest in – and wear – a helmet, elbow pads, knee pads, and wrist guards. These items are relatively inexpensive and will save you physical and monetary anguish in the long run.

ABEC: ABEC is the acronym used to refer to the Annular Bearing Engineer Council, the council that provides ratings for steel ball bearings. Bearings are rated on the Annular Bearing of Engineering Council or ABEC scale. The ABEC scale of tolerance classes includes 1, 3, 5, 7 and 9. Higher numbers indicate closer conformance to certain critical bearing dimensions.

ABT: A type of assisted braking system developed by Rollerblade. An ABT brake involves the use of pressure on the rear cuff of the braking skate to trigger the brake downward to the ground. Found primarily on beginner skates.

Bearings: Part of the inner workings of your wheels…basically they are what allow you to skate smoothly. Two bearings lie in the hub of each of your wheels. Can be present in a number of forms, most notably the 608 (a.k.a. Standard) or 688 (a.k.a. Micro). Most bearings are typically rated on the ABEC scale.

Bearing Spacers: One part of the inner workings of your wheels. Bearing Spacers, commonly referred to simply as Spacers, are located in between each of the bearings that exist in your wheels. This allows the axle to go through your wheels and the wheels to mount to the chassis (frame) of your skate.

Crossovers: Crossovers, also referred to as Crossing Over, is a term used for a skating tendency. A Crossover is simply the continuation of skating while in a turn or curve. Crossing Over occurs when you continue your skating stroke in a turn or curve, as opposed to simply coasting with both skates on the ground. To perform a crossover, the outer skate crosses over the inside skate, allowing you to maintain your speed.

Durometer: Used to describe the hardness of a wheel on an inline skate. Durometer ratings are typically found in a format such as the following: 78A or 84A. A lower Durometer represents a softer wheel while a higher rating represents a harder wheel. Durometer ratings do not exceed 100, although few skaters will ever go above a 92A rating. A typical indoor skate will range from 72A-78A, outdoor skates 80A-84A, and aggressive skates 88A-92A.

Fakie: A common term of the extreme sports world. Fakie is a phrase coined to refer to any trick that is done backward and is often heard in snowboarding, skateboarding, and aggressive skating.

Grind Plates: Found exclusively on aggressive skates. Grind Plates are metal or hard plastic plates that are bolted onto the chassis (frame) of aggressive skates. Grind Plates are used for grinding and rail slides, protecting the original frame of the skates.

Hop-up Kits: A hop-up kit is an upgrade kit that includes frame spacers, bearing spacers, and axles. Most hop-up kits are made of aluminum with the primary advantage being that you can crank down real hard on your wheels without compressing the spacers. If your skates have plastic stock spacers, most will compress or even crack if you crank down hard frequently on your wheels.

Road Rash: Any scrap, gash, or other injury that is incurred from wiping out and sliding on pavement during skating.

Rail slides:  A Rail Slide is a skating trick that involves sliding along a rail in one of many stances. Most often an anti-rocker or all-small-wheel setup is used in order to let the frame slide along the rail. Due to the wear and tear on plastic runners, most rail sliders will elect to utilize grind plates.

Stair Riding: Another trick of the Aggressive Skating world is Stair Riding. This stunt is relatively common and involves literally riding down a set of stairs. It is bumpy, but with the proper stance and balance it is pretty fun. Always wear protective gear when performing stunts such as this.

Wheel Rotation: Proper wheel rotation can often extend the life of your wheels. By flipping and/or rotating your wheels amongst themselves you can ensure your wheels are never worn too far down on one side. This creates a better overall skating experience, and less money to maintain your skates.