Is it possible to quickly lose weight by roller skating and how to do it correctly?

How many calories are burned when roller skating?

The number of calories burned directly depends on the speed of movement. The faster a person drives, the more energy he expends. This is due to the fact that at high speed the number of actions performed increases.

Calorie expenditure is also related to the duration of the ride. On average, the optimal time that should be devoted to this activity during the day is one hour.

1. When riding at a moderate pace, skates will burn between 160 and 300 calories.
2. However, simple skating can be combined with additional exercises. For example, if you periodically make jumps along the way, the energy consumption will double. You can burn from 500 to 700 calories in an hour.
3. If you are ready for heavy loads, then driving for an hour at a fast pace will not seem too tiring to you. Riding at this pace will increase your energy expenditure. The approximate number of calories that will be burned ranges from 500 to 1000.

While rollerblading for weight loss, it will be especially effective to periodically change the pace and intensity of movements. From slow speed to high, then to medium, etc. The specificity of roller skating is that a person takes a large number of steps.

For optimal load it is necessary that they have different lengths. Long steps are good for smooth gliding at low speeds, but when changing tempo you need to change the intensity of your footwork. For maximum energy loss, steps should be small and frequent.

Why do you gain weight every winter?

In winter, as at any other time of the year, the same rules of calorie balance apply. If you consume more calories than your body can burn, you will have a calorie surplus and gain weight. If this happens to you every year, you are not alone. The results of the study, which compared more than 1,000 people, show that each participant gained an average of 1.35% of their body weight over Christmas. A girl weighing 65 kg will gain less than 0.9 kg, a man weighing 80 kg will gain approximately 1.1 kg. [3–5]

What are the benefits of roller skating?

Roller skating has a beneficial effect on the entire human body as a whole. This is a universal way to engage all muscles and provide them with the necessary load. What exactly does roller skating affect and what are the positive effects?

1. While riding, a person spends calories not only on moving. Every second it is necessary to keep the body in balance. Long-term balancing helps maintain muscle tone and strengthen them. Thus, the entire body takes part in the process.
2. Roller skating for weight loss will bring your entire body into optimal condition. If you exercise regularly, the extra pounds will go away pretty quickly.
3. Thanks to the load on your legs, you will be able to make them more toned. The specificity of movements when skating will ensure positive changes in the hips and abdomen.
4. Rollers will help you get rid of such an unpleasant thing as cellulite.
5. Exercise has a beneficial effect on the cardiovascular system. Intense outdoor exercise helps strengthen the heart muscle.

Kitesurfing (kiting)

More than 800 kcal/hour.

If extreme sports are closer to you, then boarding with a kite (kite) on water bodies is what you need. Following the wind, you can burn more than 800 kcal in an hour. Kite riding develops and strengthens stabilizing muscles, and also pumps up the buttocks, legs and arms.

Places for classes: Stroginskaya floodplain, Istra reservoir, Lake Senezh, Lake Pleshcheyevo, Pestovskoe reservoir, etc.

Cost of classes: About the Mikhail Soloveikin Center - basic course (10 hours) 29,000 rubles, equipment rental (kite and board) 3,000 rubles. Kite school Surf-Point: individual training (1 hour) 2500 rub. The cost of a complete set of equipment starts from 65 thousand rubles.

How many kilograms can you lose by roller skating?

If you practice regularly, you can achieve good results within a month. During the week you need to ride at least 2-3 times. Moreover, one lesson should last approximately 50-60 minutes. With such a load, you will be able to lose about 3-5 kilograms in one month.

Optimal results can be achieved with an integrated approach. To shape your hips and stomach, you should think about proper nutrition. During exercise, it is better to avoid spicy and fatty foods. Eliminate fast food, sweets and carbonated drinks from your diet. It is also recommended to refrain from drinking alcohol, as it is very high in calories.

You should include a large amount of vegetables and fruits in your daily menu. Fermented milk products and lean meats (such as chicken or turkey) are also suitable. When cooking, it is better to avoid frying; steaming or regular cooking would be optimal.

Be sure to read: How to lose weight by doing Pilates? Basic exercises for weight loss

As additional weight loss measures, you can use wraps and massage.

The main groups of vigorous activities that consume energy

1. Sedentary, predominantly office work that does not require muscular work. Examples: office worker, librarian. With such activity, a person spends approximately 2250-2500 kilocalories per day.
2. Employment associated with muscular work, but in a sitting position. Examples: teacher, jeweler, salesman. The consumption is approximately the following: 2650-2800 kilocalories.
3. Light muscle load (postman, waiter, cook, doctor). Maximum consumption: 3000-3150 kcal.
4. Relatively intense muscle work (service mechanic, painter, fitness trainer): 3500 large calories.
5. Hard work (workshop worker, loader, athlete): just over 4000 kilocalories.
6. Very hard work (mine worker, mason): over 5000 kcal.

As you can see from the list, mental work is the least expensive, so if you work, for example, in an office, then you need to seriously think about proper nutrition and regular physical activity.

How to choose rollers for weight loss?

There is no special model of rollers designed for weight loss. Any skates are suitable for skating. Calorie consumption will be identical when using different models. The main effect is achieved through correct and intense movements.

However, when choosing roller skates, you should pay attention to a number of points.

• It is worth choosing the item according to the size. This is very important for shoes in general, and especially for rollers. It is worth assessing how comfortable it is to stand in them. Since these shoes are designed for heavy loads, it is important that you feel comfortable in them. It’s not worth taking extra skates! If the leg dangles while riding, it can lead to a dislocation. If the size is small or the leg is fixed in an awkward position, you can rub it.
• When purchasing, you should pay attention to the wheels. The hardness index should not be too high. This is because a material that is too hard is not suitable for all types of roads. The stiffer the wheels, the higher the sensitivity: every small pebble or hole will interfere with normal driving.

• An important part of roller skates are the bearings. They exist in several classes. It is recommended to choose models with category 3 or 5. Class 7 bearings are considered the fastest, but they are also the most fragile.
• Along with the skates, you need to purchase special accessories for protection. Various configurations are possible. Knee pads, elbow pads and gloves will be especially relevant. If necessary, you can purchase a protective helmet.

About equipment and technology

Particular attention must be paid to preparation and equipment. The athlete’s comfort and results will depend on this. Equipment is divided into 2 points:

• shoes, namely skates;
• cloth.

Choosing skates is the most crucial moment. You can rent them or purchase them yourself. Main requirements for boots:

• appropriate size;
• comfortable fit on the leg;
• the heel is clearly fixed in place;
• the leg does not dangle, and there is no extra space left in the boot;
• The material of the boots is soft and natural.

If you plan regular training, it is better to get personal skates. You don't have to spend too much money for this. Such shoes will always be more comfortable. It's also better from a hygiene point of view.

When lacing your boots, you need to tighten them tightly in the toe and upper areas. The middle part of the lacing (at the ankle) is slightly loosened. This will help securely fix the shoe on your foot without pinching it.

Clothes do not have to be purchased at a sports store. The main thing is that it is comfortable:

• warm, but preferably breathable;
• lightweight so as not to overtighten or hamper movement;
• without unnecessary elements that will interfere with maintaining balance.

How should you ride to lose weight?

Before you step on roller skates, you need to have some understanding of how to do it correctly. When skating, your legs should be slightly bent at the knees and your arms should be forward. When moving, it is necessary to make movements with the whole body, especially at high speed.

If you are going out on roller skates for the first time, then you do not need to make sudden careless movements. At first, it is better to move in small “duck” steps to get used to the rollers and gain balance.

When riding, your feet should be slightly further apart than shoulder-width apart. The body should not deviate much either to the left or to the right, neither forward nor backward. This position will allow you to maintain stability and find a balance point.

The specificity of the process of roller skating allows you to get rid of fat reserves accumulated in the body. With intense exercise, the body seems to “dry out” and acquires relief.

Be sure to read: How to effectively lose weight in your fingers and make them beautiful?

However, in order to achieve visible results, the load must be built as efficiently as possible. If you ride at a moderate speed for a long time, then there will be no special energy losses for the body. Therefore, the nature of the load should be changed periodically.

On average, the optimal period of intense activity is 5-6 minutes. This is the time during which you need to use all muscles as much as possible. This load should be alternated with periods of less activity. It is highly undesirable to overload the body. This can lead to fatigue and muscle acid production.

During exercise, you should listen to your body. No need to overdo it. Losing weight on roller skates is possible with a gradual transition to heavy loads. Excessive activity without preparation can negatively affect the body. Therefore, before you start regularly taking walks on roller skates, you need to develop a training program.

What is a training program and how to create one?

Every day of practice should bring maximum benefit. In order to achieve results, you need to think through everything in advance. The training program allows you to organize classes taking into account your current physical fitness. When compiling it, you should proceed from your capabilities. If your training is weak, it is recommended to start with a light load. If you have endurance, a moderate level of activity is fine.

There are a number of general recommendations that you should follow if you are determined to lose weight by roller skating.

The first day

1. Warming up The lesson should begin with a short warm-up and ride at a moderate pace for several minutes. It is advisable not to tilt the body. You need to ride straight - this will allow your muscles to warm up. Warming up is necessary to reduce the chances of getting a dislocation or sprain.
2. Load. After the muscles are warmed up, you should move on to more intense activities. You need to exercise at a fast pace for 15-20 minutes. During such a load, the pulse should be rapid. This is a sure signal that you are doing everything right!
3. Rest. After intense work, you need to give your muscles a rest. It is highly undesirable to stop. Even if you are very tired, you should continue moving, but at a slow pace. This will take 5-10 minutes until the muscles cool down. The heartbeat should calm down and return to normal.

Second day

It is not recommended to immediately increase the load, so the training program on the second day is identical to the first. The period of maximum activity should not exceed 15-20 minutes.

Day three

The plan for this lesson should include all the main components as standard: warm-up, load and rest. You cannot start performing intense activities without first preparing your muscles. Before training on this day and all others, you need to do a short warm-up.

The program of the third day is characterized by an increase in load. It is worth increasing the time of maximum activity to 30 minutes. Afterwards, you need to give your muscles a rest and ride in a calm mode until your heartbeat subsides.

Day four

After increasing the load, for better adaptation, it is recommended to reduce activity. On the fourth day, you should limit yourself to 15-20 minutes of intense skiing.

Day five

The activity time on this day should be increased to 40 minutes. In fact, this is the optimal amount of time that should be adhered to in further studies. It is not recommended to greatly exceed the activity time, since overloads negatively affect the functioning of the entire body. Taking into account warm-up and rest, you will get an optimal workout with a duration of one hour.

Be sure to read: How stretching helps in the process of losing weight

In the future, when the body adapts to the loads, you can change the nature of the training at your discretion. For example, within an hour you can alternate between driving and varying degrees of activity. 6 minutes in calm mode, 6 in intensive mode, and so on, throughout the entire training time.

At first, classes may seem very tiring. But don't despair! After a few days, the body will get used to the stress, and roller skating will turn from torture into pleasure.

Additional exercises

You can increase energy expenditure during roller skating using various exercises. This will not only allow you to burn more calories, but also add some variety to your usual workout.

There are several fairly effective exercises that you can use during your daily workouts.

1. The inner thigh is one of the most problematic areas of the female body. In order to strengthen it, a simple technique called “Hourglass” is suitable. The essence of this exercise is to move forward or backward and rhythmically bring and spread your legs. When moving, you need to draw this same hourglass.
2. The “Snake” exercise is perfect for strengthening the hip muscles and ankle. During movement, you need to bring your legs together. They should be slightly bent at the knees. After your legs are parallel to each other, you should tilt your body to the left and right, creating a wave-like trajectory of movement.
3. An exercise such as riding uphill will help tighten your abdominal muscles and tone them. It is recommended to climb the hill with long strides. At this moment, there is a large load on the muscles that control the process of retracting the abdomen.

What muscles are used when skating?

By roller skating you can not only lose weight, but also strengthen your muscles. This type of physical activity is versatile, the load is distributed over the entire body. However, different muscles work at different intensities.

1. Particular stress is placed on the legs. The specificity of the movements when driving also places stress on the hips. Activity has a beneficial effect on the gluteal muscles. With regular exercise, such exercises will reduce excess volume.
2. The abdominal muscles are in constant tension while riding. They are used when maintaining balance and during active work of the body. Thus, the press is strengthened.
3. During movement, the load also falls on the back muscles. The correct position of the body helps to strengthen them.

During training, do not forget about your mood. The effect will be much greater if you enjoy your time roller skating. There is no need to turn training into a dull chore. Even if at first it is very difficult for you to devote an entire hour to studying, you should overcome yourself and focus on the desired result.

Losing extra pounds is not easy, no matter what method you choose. This is work, working on yourself: your body and spirit. Therefore, if you want to achieve results, you need to make every effort.

Nordic walking

500 kcal/h.

If running is not your thing or there are contraindications for practicing this sport, then you can walk with special sticks in the mornings or evenings. Nordic walking is popular all over the world, and is practiced by both young and old. And this is not without reason. Walking with poles is a good way to shape your figure (you can burn 500 kcal in an hour of exercise), strengthen your back muscles and improve the functioning of your heart and blood vessels.

Places for classes: parks, schoolyards, stadiums, embankments.

Cost of classes: “Nastya Poletaeva’s School of Nordic Walking” - group training 600 rubles, walking poles from 1900 rubles.