Last Updated on
Before you even strap on those skates, consider your body’s ability to engage in inline skating. Before beginning any fitness routine, it is imperative that you pay a visit to your physician to get professional advice on what your body can handle. Knowing where your body is and your level of fitness can help you and your physician to plan your workouts accordingly.
By tailoring your workouts to your specific needs, you are taking a preventative measure to help stave off injury, exhaustion, and burnout. Continue to work closely with your physician as you engage in the program. Believe it or not, there is such a thing as losing too much weight too fast! You do not want to make yourself sick, compromise your immune system, or overtax your heart. Be safe!
In addition to working with your physician to determine your fitness level, it is important to give your body the fuel that it needs to maintain a fitness regime. Sadly, it simply is not possible to maximize your health with exercise alone. You must maintain a healthy diet to see maximum results.
This does not mean that you need to cut out any and all tasty foods from here on out! Nobody is expecting you to survive on vegetables and lean meats alone (though if you want to, you can certainly give it a shot). When meeting with your physician, get some advice on the most practical diet plan for you. It is not practical to drop every food you have ever enjoyed overnight, and not sustainable to cut out every food that you like.
Aim to eat more veggies, more fruits, and less processed fats and sugars. Keep a food and exercise journal, logging the calories that you consume to be sure that you are, in fact, burning more calories each day than you are consuming. By giving your body the fuel it needs, you prepare yourself to take on the demands of an inline skating fitness routine!
As you prepare to start your first real inline skating workout, it is imperative that you stretch, warm up, cool down, and stretch again. Warming up your muscles is the best way to get them ready to engage in a strenuous activity. Stretching alleviates pain, increases flexibility, and contributes to your overall health.
You should never shock your muscles and body by throwing it directly into a difficult workout! You need to give your heart, muscles, and lungs time to prepare before working them. By stretching, warming up, and cooling down, you give your body time to adjust to the changes that surround your workout. You also limit the chances of obtaining an energy and build up flexibility over time. In this article, we will discuss the stretches that focus on these muscle groups. It is imperative that you use stretches that will warm up the muscles that will be used the most.
When getting ready for your workout, be sure that you are hydrated and energized. Make sure that you are neither hungry nor full. Working out on an empty stomach is a recipe for disaster. Many people think that without a recent meal, your body will be forced to draw on fat reserves for energy—this is not the case.
Without a recent meal, you are likely to be low on vital electrolytes and blood sugar needed to fuel your muscles during aerobic and anaerobic activity. Your body will be more likely to shut down before calling on fat reserves for energy. Do not shock your body by trying to work out on an empty stomach—you put yourself in danger of injury. Likewise, do not try to work out after just having consumed a large meal. When you work out, your digestive function slows or stops all together. Working out on a full stomach can lead to nausea, indigestion, vomiting, and diarrhea—all extremely unpleasant symptoms!
The best solution is to have a snack about half an hour to an hour prior to working out. This should be something easily digestible, like a banana, yogurt, or energy bar. Avoid foods that are high in fiber content, like apples, pears, green leafy vegetables, etc. Protein can also take a while to digest, so you should avoid meats as a pre-workout snack. Have some crackers, a smoothie, or a sports drink to get yourself ready to move.
Before you begin stretching your muscles, you want to warm them up. Cold, unengaged muscles may be very taut and reluctant to stretch. Some good options for lightly warming your muscles can be a quick walk, jumping-jacks (you can do slow, bouncing jumping jacks rather than explosive, high impact jacks if the impact is too much for your joints), squats, lunges, pedaling, etc.
When your muscle has a low temperature, it will contract upon stretching, which increases your chances of injury. As you warm up, your muscles will become more elastic, which is ideal for getting them stretched out and ready for the more strenuous portion of your exercise. A sudden stretch on a cold muscle can cause the muscle to be strained. If you do not warm up or stretch, and go straight into skating, the motion of pushing off and beginning that strong muscle contraction can cause muscle strain and injury. If you feel confident, some light inline skating can actually be used as a warm-up: just remember that you need to keep it light, do not push too hard!
Your warm up period can last between 3 and 10 minutes, and you should feel loose and ready to stretch at the end of it. If your body feels stiff and cold, continue warming up and energizing yourself. The older you are, the more time you may need to warm up your muscles and get your blood flowing! With aging, muscles become less pliable and our bodies become much more prone to muscle strain and joint injury. Get your blood pumping a little and your breathing elevated before you begin the stretching process.
Once you are warm, after 3 to 10 minutes, it is important to get your muscles stretched out. Remember to focus on the major muscle groups that will be used during your workout. Read on for a breakdown of specific stretches for the specific muscle groups discussed in previous article.
To prepare your quadriceps for the pressures of inline skating, stand on one leg, drawing the ankle of your other leg up behind you with your hand. Grasp the ankle firmly and pull the back of your heel toward your glutes. If you cannot balance in this position, use your other hand to grasp a counter or piece of furniture to help you maintain this position. You should pull your heel back until it is touch your gluteus, or as close as possible to this position. You should feel this stretch just above your knee, where your quadriceps are located. Hold this position for thirty seconds before switching to the other side.
There are a variety of ways to stretch your hamstrings, but the most time-honored hamstring stretch is still touching your toes. You can complete this stretch sitting or standing, however you are more comfortable. Remember that you do not need to reach all the way to your toes to get a good stretch! Whether you are standing or sitting, start with straight legs and back.
Raise your arms above your head, tuck your tummy in, and fold at the waist. Bend straight, allowing your hands to fall wherever they reach. You should feel this in the back of your legs, where your hamstrings are located. Do not press your arms farther than they can reach, or you risk straining your back.
If you would like a deeper stretch for your hamstrings, follow the bending stretch with a single-leg stretch. Sitting on the floor, tuck one foot up into the inner thigh of the opposite leg. Be careful not to strain your knee. Again, raise your arms above your head, tuck in your tummy, and fold at the waist over your straightened leg. Allow your hands to fall where they reach. Hold this stretch for a thirty-second count before switching legs.
You can simultaneously stretch your hip flexors and abdominal muscles. You can do this in a standing position. Stand tall, keeping your torso straight. Stretch your arms high above your head. Lean back gently for a thirty-second count, lengthening and stretching your abdominals and hip flexors. Then lean to one side for a thirty-second count, stretching your obliques and your hip flexors. After this thirty-second count, lean to the other side.
The best way to stretch your adductors is to sit on the ground, maintaining a tall posture, and bringing the heels of your feet together. The closer your feet are to your body, the deeper the stretch, but be careful not to strain your knees! Lean over your joined feet, stretching your arms in front of you or grasping your toes. Maintain this position for a thirty-second count.
You can also stretch your adductors while simultaneously stretching your abductors and gluteals. You can achieve this by laying on your side. If you do this with bare feet, it is simple, but you can make the stretch more difficult by wearing your skates during this warm up. Lay on your side with straight legs stacked on top of the other. Begin by raising your top leg into the air, as high as it will reach. Hold for a three-second count. Repeat at least ten times before switching to the other side.
To stretch your abductors, begin in a seated position with your legs stretched out in front of you. Take the foot of your right leg and place it upright against the floor to the outside of your left knee. This will bring the knee of your right leg to your chest.
Wrap your arms around the knee and gently pull your right leg against your body, lifting your foot off the ground while keeping it to the outside of the left knee. You should feel the stretch in the outside of your thigh and glute. To deepen the stretch, you may bend your left knee, bringing your left foot toward your right glute. Hold this stretch for a thirty-second count, then repeat with the left leg.
Now that you are warm and stretched, it’s time for your workout! Remember that once you are finished with your workout (for optimal fat-burn your workout should last between 20 minutes and one hour), it is important to cool down. You can cool down by slowing to a leisurely skating pace, allowing your heart to slow to normal, or you can cool down with stretching.
Repeat the stretches listed following your workout. This can help you to prevent soreness and injury. Warming your muscles after a workout can also help to keep them loose and prevent soreness. Taking a warm shower or a hot bath can be an excellent way to prevent soreness after your workout.