Skating

Also called roller skating, inline skating and rollerblading.

Works

Quads, plus side glutes, adductors, calves, glutes and hamstrings

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.

1. You can skate at a comfortable pace for 30 minutes straight. If you want a cardio challenge, do interval skating — speed skate two minutes of every five minutes, using the remaining three minutes to recover. A 150 lb person will typically burn about 175 calories in 30 minutes skating at a comfortable pace, similar to brisk walking.

Cues

• Knees bent, chest over the toes.
• Push out to the side, not back.
• Swing the arms with the stride.
• Intervals: 2 min fast, 3 easy.

Common mistakes

• Standing too upright.
• Pushing off the toes.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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