Is it possible to lose weight by roller skating or is it just a myth?

Many girls ask the question: “is it possible to lose weight by roller skating”?

Yes, you can, because roller skating is a full-fledged physical activity, just like running or swimming. But it's not that simple. Agree, if you run 10 km every day, and before going to bed, eat fried potatoes with mayonnaise, the arrow of the scale will not crawl to the left. Same with rollers. You can spend even half a day wandering around city parks and embankments, but if you don’t stick to proper nutrition, give up bad habits and don’t follow a routine, you won’t be able to lose weight.

Let's look at whether roller skating helps you lose weight in more detail.

What muscles work?

To understand whether people lose weight from roller skating, you need to find out which muscles are involved:

• Legs: quadriceps, biceps, glutes, calves;
• Press: straight, oblique;
• Back: superficial;
• Arms: deltoid

When roller skating, a person uses the muscles of the legs and buttocks the most. Also, the abs and core muscles work. The latter are responsible for balance and coordination in space. The muscles of the arms receive a secondary load.

It is worth mentioning that roller skating is an excellent cardio workout that is good for the heart. Unlike jogging, the joints are not affected as much, and working out in the gym is much more interesting. You can change locations and routes at least every week. While roller skating, an athlete relaxes emotionally, breathes fresh air, recharges with energy, relaxes and calms down. Also, roller skating is good for losing weight.

Improves heart function

Among other things, skating improves the functioning of the cardiovascular system. Skating is in no way inferior to running. This is the same cardio, only more unusual and exciting. Skating is believed to be an effective way to prevent heart disease.

The perfect pair: how to choose walking skates

How many calories can you burn?

Let's try to calculate how much roller skating you need to do to lose weight. On average, at a driving speed of 13-15 km/h, a person loses up to 400 kcal in 60 minutes.

And this is half a stick of fatty pork kebab or a stick of chicken thigh.

• For comparison, 1 hour of jogging burns about 670 kcal;
• 60 minutes of swimming (average speed) – 600 kcal;
• 40-minute strength training in the gym – 550 kcal;
• 1 hour of walking at a brisk pace – 300 kcal;
• One hour bike ride – 500 kcal

So how long should you roller skate to lose weight? And in general, maybe it’s better to lose weight by riding a bike or running?

Types of ab rollers

Sports equipment must be such that it supports the body well and allows it to move backwards and forwards without jerking. A gymnastic rigid roller has a device that allows you to exercise on a tile or mat without making intermittent movements. The device, which has a double wheel, has a wide base and distributes the mass as evenly as possible.

It is recommended to choose a wheel so that it maintains its stability under the weight of the athlete while rolling. For beginners, I find it easiest to work with rollers that have two parallel wheels or one, but quite wide one. To achieve good stability, you must choose a rubberized wheel. It is stable on absolutely any surface. The device should have ergonomic handles made of foam.

This material allows you to firmly hold the wheel and maintain balance well. There are designs equipped not only with handles, but also with pedals. Such versions of rollers help to diversify the set of exercises performed using this sports equipment. The handles must fit snugly on your palms, and the pedals help support your feet without any slipping.

So is it still possible to lose weight?

Let's return to the main question: is it possible to lose weight by roller skating? We have already answered above, yes it is possible.

However, losing weight is not just about burning calories. Oddly enough, it is also their consumption. More precisely, finding the ideal balance between the first and second.

A person gains weight when they consume more calories than they expend. They are consumed with food and used to produce energy. Conversely, to lose weight, you need to get less calories and spend more.

In other words, a person who wants to lose weight should eat less and move more. However, you cannot completely refuse food, because in this case you will not have the strength to move. Accordingly, you need to adhere to the right diet, which does not contain any useless harmful substances.

Now apply everything described above to roller skating.

• Roller skating can burn 400 kcal per hour;
• Those who are losing weight should adhere to a balanced diet and observe the maximum daily caloric intake;
• Cardio training on roller skates is carried out regularly, without breakdowns or long pauses;
• To speed up the results, you need to regularly increase the load and practice more intense types of skating.

The benefits of roller skating for your figure are obvious; just remember the muscle groups that it uses. After all, in addition to burning calories, at the same time, the roller pumps your legs, butt and abs, and tones your muscles. Fat is burned, muscles are toned, volumes are reduced. An ideal trio that can actually be organized while roller skating.

But it’s also important to know how to properly use roller skates for weight loss!

Master Class

These simple exercises will help work out “problem” hips, buttocks and stomach.

1. Flashlights. From the “heels together, toes apart” position, push both legs so that they gradually move apart, describing a circle. To do this, you need to sit down a little, your body weight on your heels. In the widest part of the circle, use muscle force to force the skates to move together. To do this you will have to stand up a little. Then connect the “flashlights” in a series. Once you learn how to do the exercise forward, do the same backwards. To do this, you just need to transfer your body weight to the toes of the rollers and again squat and stand up.

2. Plow braking. Make a “flashlight”, at the end of it, forcefully bring your legs together so as to slow down the movement. Not suitable for high speed braking.

3. Snake. Similar to the previous one, but the skates are parallel. When squatting, keep your body weight on your heels, legs moving forward. Moving your body slightly to the right and left, make the skates describe a wavy line like a snake. Having mastered the “snake”, do it backwards. To do this, you need to transfer your body weight to your toes.

4. Monoline. You make a snake that has already been studied, but one skate stands in front of the other on the same line.

5. Eight. You make the already familiar lanterns, but one leg is slightly in front, so the trajectories of the legs always intersect, drawing an endless figure eight. Once you get the hang of it, try “drawing figure eights” around the tiles.

How to ride to lose weight?

Skating and skating are different. You can lazily glide around the park for 10-15 minutes. Or “die”, sweating profusely, climbing the mountain for 40-60 minutes. Do you feel the difference?

So, how to lose weight by roller skating?

1. Maintain a training schedule, going out at least 5 times a week for 60 minutes. Can be 3 times for 2 hours;
2. Increase your riding intensity. Interval exercise (this is when it’s slow/fast) is great for weight loss;
3. Increase the load by riding uphill;
4. Use special weights on your legs, pick up small dumbbells;
5. Sincerely enjoy the process!

Recommendations for skiers

Some tips for beginners and experienced people:

• to reduce the risk of serious injury, it is necessary to wear elbow pads and knee pads;
• there is always a coach at the skating rink - don’t hesitate to ask for advice;
• Don’t worry about your inability to ride;
• It won’t hurt to protect yourself from colds with a scarf, hat, gloves;
• You shouldn’t swing on the skating rink;
• clothing should be warm and comfortable so as not to restrict movement.

Ice skating develops endurance, increases muscle tone, and improves blood circulation. Classes stimulate attentiveness, improve mood, and stabilize the functioning of internal organs.

How to speed up the process of losing weight?

The answer to the question “how long should you roller skate to lose weight” is ambiguous. The process can be speeded up by following these recommendations:

1. Add other types of physical activity to the rollers, for example, strength training, swimming;
2. Follow the correct diet. Avoid sweet pastries, fast food, juices, soda, flour products, sugar, and alcohol. Eat healthy foods: vegetables, grains, nuts, lean meat. Don't overeat. Count calories;
3. 2 hours before departure, eat protein foods. Avoid eating for 2 hours afterwards;
4. Drink a lot, at least 1.5 liters per day;
5. Follow a daily routine, do not overexert yourself. Get enough sleep!
6. Quit smoking and alcohol completely!

Let's return to our question. If your goal is not instant weight loss, but a stable weight within the desired norm, you will have to ride for a long time. Let video clips become your favorite healthy habit!

Exercises for advanced

The following exercises with an abdominal roller for women and men are suitable only for trained athletes. To do this, you need to engage in this sport for at least a couple of weeks, regularly stretch your muscles, and strengthen your joints. For complex lessons, it is worth using a durable, reliable roller.

Squatting

If at the initial level the initial position allows you to lean on your knees, then absolutely all muscle groups will be involved in this ligament. You need to sit on the cards and place the video directly in front of you. The grip must be precise and performed in one motion. As you inhale, you need to roll the projectile forward, gradually straightening your body. The full amplitude is captured. After fixing, return to the starting position for a few seconds.

From a standing position with a restraint

The next stage after the previous exercise. It is necessary to stand exactly opposite the wall, the distance between the feet and the wall is slightly greater than the athlete’s height. Place the roller in front of you. Tighten your muscles, bend over on straight legs, grab the roller by the handles, and start moving your body. The maximum position is again at full amplitude, the final point is fixed. The body does not touch the floor. Reverse movements are performed according to the same principle, but while exhaling. The wall acts as a limiter.

From a standing position

The most difficult but effective exercise with a gymnastic roller, which you can move on to only after mastering the previous techniques to perfection. Repeats the previous method of swinging the press with a projectile, only there is no limiter, you will have to hold the body with the muscles of the shoulders, arms, and back. At first, the chest may touch the floor, but then you need to try to control the body.

Returning to the starting position the first time on your own is quite difficult, so it is better to go to a fitness room with the necessary equipment and experienced trainers.

Advice! In one workout, it is recommended to do at least three sets of 10-20 repetitions each. If the exercise already seems easy, you can move on to the next one, and use the previous one as a warm-up.

The benefits and harms of roller skates

Well, we found out whether roller skating is good for your figure - of course, yes. What exactly is the benefit?

• Effective cardio for the heart;
• High-quality load on target muscles - elastic butt, toned abs, beautiful legs;
• Riding, even at a moderate pace, maintains your heart rate at 160 beats/min, which is an ideal parameter for starting fat burning;
• A good way to get rid of cellulite;
• By roller skating, those losing weight are distracted from everyday problems, relieve the nervous system, and tune in to the desired wave. This is a great way of psychological release.

We discussed the benefits of roller skating for your figure. Is it possible, on the contrary, to do harm?

• Unfortunately, roller skating is a dangerous sport. While riding, you can get injured and “sit on the couch” for a long time. Of course, this is not good for your figure. Solution: follow safety precautions, learn to brake correctly, wear protective shields and a helmet, choose the right locations;
• Not everyone is suited for intense cardio exercise. For example, you should avoid them if you have diseases of the musculoskeletal system. In a word, before you start training, make sure that they are not prohibited for you. You may be able to lose weight, but who would want to undergo treatment afterwards?
• Also, rollers are not recommended for people with extremely heavy weight. It's better to start with brisk walking and swimming.

I guess that's all for us. We told you whether it is possible to lose weight by roller skating and how to do it correctly. The rest is in your hands. And remember, the one who walks will master the road. Leave Monday to the losers, start now!

Where to begin?

From the purchase of recreation or fitness model rollers. The first ones are cheaper, as they are intended for complete beginners. They are no worse in quality, but they travel slower, which means they are easier to handle. The second ones are faster and more maneuverable, made using modern technologies, which cannot but affect the price. You can recognize them by their elegant translucent polyurethane wheels. If you have never been on skates, then on such a model you risk getting knocked off your feet in the literal sense of the word. If you can easily skate or ski, the fitness model is quite suitable for you.

First, learn how to stand on roller skates correctly. Stand near a curb or fence so you have something to hold on to. Place your feet in the “heels together, toes apart” position, bend your knees and slightly tilt your body (not just your shoulders, but your whole body!) forward. To begin with, don’t ride, just walk around in this stance, maybe even on the lawn, where the wheels won’t roll.

Do not tilt your body back - the rollers will instantly move forward from under you and you will fall. Practice the correct fall: forward, on your knees and palms. At the same time, your arms must be bent; you cannot fall on straight arms! If you can’t fall forward, fall sideways, but never back.

Once you have learned to stand and walk in the correct stance, try riding a little at a time. Stand on one leg, turn the other skate with its nose slightly outward and push off with all four wheels. To begin with, you can stand with one leg and push with the other, then change legs. The main thing is to learn to glide on one leg for as long as possible, this will be the smooth, sweeping, beautiful movement that you admire from professionals. Remember that when moving forward, the main weight falls on the last two wheels of each skate, and when moving backwards, on the two front ones.

After just a couple of weeks, all these techniques will seem completely easy to you. You can fully enjoy roller fitness.