Tone Your Legs and Get Fit With Roller Skating!
If you want to get toned and muscular legs but you’ve grown tired of sprints, an effective alternative exercise is roller skating.
This isn’t just an activity for a Sunday afternoon at the park.
Roller Skating can seriously build you a pair of toned, muscular and powerful legs.
Take a look at the legs of speed skaters in the Olympics. They’re tight, firm and well proportioned.
Roller Skating also has benefits to your health that has been proven by science:
- Roller Skating is comparable to jogging in terms of calorie consumption and reduction in body fat.
- Moderate roller skating can burn 330 calories per hour for a person who weighs 65 kilos. If the same person skates vigorously, he or she will burn 590 calories per hour.
- A study by the University of Massachusetts shows that roller skating has 50% less shock impact on the knees than running.
- According to a study made by the University of Wisconsin Medical School, roller skating is as effective as running and cycling as a form of exercise.
Roller Skating works your thighs, hamstrings, buttocks, hips and calves.
But it also requires balance, stability and control which engage your core muscles to accommodate shifts in bodyweight.
Before roller skating make sure you have the correct safety gear on:
- Elbow Guards
- Knee Guards
Here are 3 roller skating programs you can try to give yourself a great leg toning and cardiovascular endurance workout:
1. Roller Skate Jumps
Build up momentum as you roller skate then settle to a glide. Bend your knees as low as you comfortably can then explode off the floor and jump as high as you can.
Make sure you land with both feet on the ground and pointed in the right direction.
This will help absorb the shock impact on your knees and will keep you rolling forward to attempt the next jump.
2. Roller Skate Squats
Skate at full speed then slow down to a glide; assume a shoulder width stance. Raise both arms forward then perform a set of 15-20 rep squats.
Make sure to start the squat by bending at the hips then the knees. Once you have completed the set, take a 2 minute break before starting again.
3 sets of Roller Skate Squats will carve a deep burn in your thighs and glutes.
3. Speed Skate Intervals
You will need an oval for Speed Skate Intervals. Build up to full speed then do crossovers as you negotiate the turns.
To do a crossover, slowly pick up one foot and cross it over the other.
If you pick up your right foot, bring it over your left foot so that when you return it to the floor, it will be in front and to the left of your left foot.
Perform sets of 3 minute Speed Skate Intervals with a rest period of only 1 minute.
Try a roller skating workout for 2-3 weeks before returning to your usual sprint program.
It is a great and fun way to remain healthy, fit and build toned, powerful legs.