Skate Fit

Tel:      05602 761690

020 8838 1171

Mobile: 07951 789342

Fax:     020 8 328 7215

Email: rolladome@btinternet.com

www.rolladome.org.uk

SkateFit

These circuit class style fitness sessions will hone your skater physique. Improve your fitness at the same time as your speed and stride technique.

Fitness Benefits

  • Cardiorespiratory 4
  • Flexibility 2
  • Muscular Strength 1
  • Muscular Endurance 4
  • Body Fat Recution 4

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 2
  • Coordination/Skill 3

Muscle groups used

Primary muscles: quadriceps, hamstrings, calves, hip adductors and hip abductors (gluteal muscles, tensor fasciae latae) Assistance muscles: erector spinae, abdominals and obliques

Energy expenditure

Approximately 0.054 Calories per minute per pound of body weight

Program

SkateFit is designed to tone up and strengthen your body, especially your skating muscles which, believe it or not includes your abdominals and back muscles as well as your legs and bottoms.

These new-look SkateFit classes are devised as a whole body workout with skates, but with emphasis on the muscle groups needed to increase your skating speed and endurance. You’ll notice your speed and acceleration, stamina and aerobic fitness all increasing after every class.

The main focus is on stride exercises and techniques. We will also integrate core stability and resistance work, in an interval style cardio workout incorporating timed segments and power training drills on and off skates.

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If you find practicing things by yourself difficult then this class is for you as it will really put you through your paces whilst improving your skills.

[1]Fitness Skating

The term “Fitness Skating” is defined as skating for the specific purpose of improving ones physical and mental fitness. Henceforth I will use the term; “Fitness Skating” when discussing the extraordinary opportunities fitness skating offers to improve a person’s physical and mental fitness. Let’s start by examining some of the physical fitness aspects of fitness skating.

[1] http://www.skatingfitness.com/InlineSkating-getting-started.htm

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Physical Benefits of Fitness Skating

Aerobic Benefits: You can achieve a superior cardiovascular workout while fitness skating. With fitness skating, you will experience all of the outstanding aerobic benefits of running or jogging, without the pounding associated with running and jogging; this is a big plus for a lot of people. The absence of this pounding makes fitness skating far less stressful on your knees and other joints. You can significantly increase the intensity of the aerobic benefits of fitness skating by continually swinging your arms in concert with your legs. To attain the maximum aerobic workout, it is worth noting that you must keep moving; coasting will diminish the cardio benefits that can be gained from fitness skating.

Lose Weight: Fitness skating provides for an unbelievable weight loss opportunity. The key to losing weight by fitness skating is time, distance and continual skating. When talking about time I am referring to how much time you spend fitness skating per day or week. Can you lose weight by skating 30 minutes a day, three times a week? Yes, but imagine how much more weight you could lose if you skate 100 minutes a day, three or four times a week. When referring to distance, I am talking about how far you fitness skate. If you are taking 30 minutes to go one mile then you will likely not lose any weight – but the upside is that your wheels or blades will last forever! In order to maximize your weight loss potential while fitness skating, you have to fitness skate for some distance. If you are fortunate enough to have access to a place where you can consistently skate – determine the distance, and time yourself as you skate that distance, then always try to beat your time. For example, skate for 5 miles without stopping and time yourself. Take a short break, then turn around and time yourself coming back. Each time you fitness skate using this route, try to beat the previous times.

Finally, let’s discuss continual skating. When I refer to continual skating, I am talking about fitness skating without stopping. Unfortunately, if you are inline skating, you may have to stop to cross roads, or maneuver around other obstacles, but aside from these unavoidable stops, you need to keep moving. At first you may not be able to go very far without stopping, but don’t worry about it. If you are persistent, in time, you will be able to travel great distances without stopping. Don’t be in a hurry. Take your time and start out slowly as you work on expanding your time, distance, and ability to fitness skate continually.

Endurance: Fitness skating provides a superior method for building a person’s endurance. The key to building endurance through fitness skating is to maintain a constant and steady pace, over a period of time, and over a specific distance. You cannot build up much endurance if you are only traveling short distances before stopping. With that said, start out with short distances and increase the distance over time. The same holds true for the time you spend fitness skating. If you only spend 15 minutes fitness skating a couple of times a week, you will probably not see an increase in your endurance. With that said, remember – build your endurance slowly.

Muscle Toning: Fitness skating provides an excellent method for toning your muscles. The major muscles worked when fitness skating are the legs – specifically the quadriceps and hamstrings. However, your entire body will benefit particularly your lower back and abs. How does it help the abs? The abdominals’ purpose is to work in concert with the many muscles in the back to allow us to walk upright. For comparison, the next time you pet a cat or dog you will notice their abdominal wall is distinctly non-muscular with almost no muscle definition. This is a direct result of them not walking upright. Contrastingly, they have significant muscle mass in their shoulders and hunches, which is exactly what you need to walk on all fours. Knowing this fact, it should be obvious that the best exercises for abs are those that involve upright movement and fitness skating definitely meets this criteria.

Mental Benefits of Fitness Skating

Fitness skating can do wonders when it comes to increasing your mental fitness. Fitness skating offers a significant opportunity to engage in a physical activity that gives you a break from life’s daily stressors. This break from these day to day stressors can go a long way in making life’s problems not seem so overwhelming. Fitness skating cannot change the circumstances in your life, but it can help you better deal with those circumstances. If fitness skating outdoors, you will be exposed to fresh air and hopefully sunshine. In today’s society, most people spend too much time indoors. Outside fitness skating offers an escape from the daily (indoor) grind, and provides the fresh air and sunshine that your body and mind needs.

Self-Confidence: For children and adults alike, fitness skating can increase a person’s self-confidence by strengthening their mental and physical condition. Physically, fitness skating is an activity that requires body control and balance. For some people body control and balance will come naturally and be relatively easy. For others, these aspects may be more challenging and require an increased level of determination and commitment. Regardless of which category you are in, fitness skating can increase your self-confidence as you become a proficient skater.

Increased Mental Control: Fitness skating also requires good mental control (alertness, awareness, ability to react) to adjust to various circumstances and to the surroundings. If you spend time fitness skating each week, whether you are new to skating or a long time skater, you will be challenged mentally. Overcoming these challenges (rocks, ruts, hills, curves, cars, sidewalks, other skaters, bicycles, etc) will be easier for some, and more challenging for others, but again everyone can benefit from the increased level of mental control.

Speed Skating: Finally, you have speed skating which is an outstanding method of fitness skating. Speed skating is basically racing against other skaters, or the clock on inline or ice skates. Inline and ice speed skating provides the skater a truly superior cardiovascular workout. Please make note that you don’t have to speed skate competitively, or even race someone else to enjoy the outstanding physical results that can be gained from speed skating. Find a place where you can consistently and safely skate at higher than normal speeds, and you can experience an exhilarating fitness skating workout!

 

[1]How to Skate Off 20 Pounds

A Weight Loss Plan that Really Works

How to inline skate your way to a 20 pound weight loss in 3 to 6 months, and have fun doing it, without changing your eating habits at all.

How to Skate Off One Pound
For each pound of weight you want to lose, you will need to burn off approximately 3500 calories. According to a calorie chart published by Rollerblade, a 150 pound person skating 11 miles per hour burns about 10 calories per minute. This means a 150 pound person skating 11 miles per hour would have to skate 6 hours to lose 1 pound (3500 calories / 10 calories = 350 minutes. 350 minutes / 60 minutes per hour = 6 hours of skating)How to Skate Off 20 Pounds
If you skate enough to burn off an extra 800 calories per day, you will lose 20 pounds in approximately 3 months. If you give yourself 6 months to lose 20 pounds, you only need to burn off an extra 400 calories per day. The amount of skating required to burn off 800 and 400 calories will vary widely from person to person, because it depends on your personal body weight and skating speed.How Those Calorie Levels Were Determined
In order to lose 20 pounds, you will need to burn off a total of 70,000 extra calories during your weight loss period (3500 calories * 20 pounds). A typical 3 month period will have 13 weeks. 70,000 calories divided by 13 weeks = approximately 5400 calories per week. Divide that by 7 days in a week, and you can see that you would need to burn off 800 extra calories per day to lose 20 pounds in 3 months without altering your eating habits.

Calories Burned by Skating
The blue numbers in the following table are the number of calories a skater will burn at different skating speeds. I have listed calorie burn rates for skaters weighing 120 and 200 pounds. Skaters who don’t weigh 120 or 200 pounds can use these numbers to estimate their own calorie burn rates, or they can refer to a Calories Burned Chart to calculate more exact burn rates.

Calories Burned Per Hour of Skating
Your
Weight
8
mph
10
mph
12
mph
14
mph
16
mph
120 lbs 250 440 630 820 1000
200 lbs 470 670 850 1000 1200
Blue = calories burned per hour
mph = miles per hour (skating speed)

 

3 Month Plan to Lose 20 Pounds
The blue numbers in the following table are the number of hours you will need to skate every day to lose 20 pounds in 3 months without altering your eating habits. You can see that a 120 pound skater who can only skate 8 miles per hour will have to skate 3 hours a day or (more likely) combine skating with cutting back on the number of calories they consume. But if that same skater can kick up the speed to 14 miles per hour, they can lose 20 pounds in 3 months by skating 1 hour a day, with no change at all in their eating habits.

Your
Weight
8
mph
10
mph
12
mph
14
mph
16
mph
120 lbs 3.2 1.8 1.3 1.0 0.8
200 lbs 1.7 1.2 1.0 0.8 0.7
Blue = number of hours to skate per day
to lose 20 pounds in 3 months
mph = miles per hour (skating speed)

 

 

6 Month Plan to Lose 20 Pounds
Losing 20 pounds in six months is a piece of cake for a skater! The blue numbers in the following table are the number of hours you will need to skate every day to lose 20 pounds in 6 months without altering your eating habits. If a skater can skate for 30 minutes every day, and maintain a speed of 12 miles per hour, they will lose 20 pounds in 6 months, even if they don’t change their eating habits at all.

Your
Weight
8
mph
10
mph
12
mph
14
mph
16
mph
120 lbs 1.6 0.9 0.6 0.5 0.4
200 lbs 0.9 0.6 0.5 0.4 0.3
Blue = number of hours to skate per day
to lose 20 pounds in 6 months
mph = miles per hour (skating speed)

 

 

[2]Roller Skating Fitness Training

Roller Skating Description

Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. Roller skating can be done with either traditional roller skates which have two sets of side-by-side wheels on each skate, or the newer in-line skates which have wheels lined up one behind the other, or “in-line”. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.

Roller Skating Warnings

  • Consult a physician before engaging in this activity if you have had problems in the past with your knees, lower back, hips/pelvis, or ankles.

Roller Skating Risks

  • Muscle strains of groin or calf
  • Ankle, knee, shoulder, lower back, elbow or wrist sprains from falls or collisions
  • Bruises, cuts, or lacerations from falling

Roller Skating Sport-specific applications

  • National and international level competition
  • Roller hockey (Olympic demonstration sport in 1992)
  • Speedskating
  • Artistic (figure) roller skating

Roller Skating Equipment required

  • Skates: different wheels for different terrains, single wheel or double; serious skaters usually purchase boots and wheels separately; in-line skates, commonly referred to as rollerblades, are very popular today
  • Protective gear includes helmets, knee and elbow pads and gloves

 

Mode

Cardiorespiratory: Aerobic

[1] http://www.skatelog.com/fitness/lose-weight-skating.htm

[2] http://www.fitness-facts.com/cardio/46/?sport=Roller+Skating

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