Are you thinking about starting an inline skating fitness program? Skating yourself fit has many weight control benefits and might be one of the best things you can do for your health and your skating goals, too. Extra physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose or maintain your weight, improve your sleep patterns and build your confidence - as long as your doctor approves. And you can start to do it all in just a few easy steps - think of these 12 steps as your inline skating weighting game.
Start your program by discovering exactly what your fitness level is right now. Make sure that your doctor agrees that you are fit enough to get fit. Whether you are a roller sports competitor in training, a seasoned skater who wants to improve, getting ready for your first marathon, getting ready for your first season of Friday night skates or just dragging yourself into a beginner prgram to tone up or lose a few, it will be important to establish your fun, experiential or social goals - beyond what a doctor recommends or your coach demands. Remember that other fitness or crosstraining activities can be an important part of your program, especially if they are not part of your lifestyle right now.
Making fitness skating and supplemental exercise into fun activities will be the key to keeping these activities as a part of your life. This guide includes calculators and worksheets to help you get an idea of where your starting point is, encourage you to decide which types of exercise you will enjoy the most and show you how to get started with these additional activities. These steps also provides simple solutions for ways to monitor your progress and upgrade activities as needed. Use this program and switch it around as many times as you want, until fitness is at the level you desire and a healthy mix of skating and cross training is a habit.
Step 1: Check your BMI
Is your weight affecting your inline skating or even your health? A high Body Mass Index (BMI) indicates a greater chance of developing health problems. Find out if your BMI puts you at risk.
- Calculate your present BMI.
- Talk to your primary care physician right away if there is any chance that you are in a risk group. Get a medical recommendation before you decide to lose weight or start any fitness skating program.
- If you are not at risk or if your doctor approves, find your BMI goal and the ideal weight that you would like to maintain whether it is higher, lower or the same as what you are now.
Step 2: Find Out Your Current Calorie Use
Find out approximately how many calories you are burning right now to use as a starting point in your plan.
Step 3: Discover Ways to Control Your Calories
A lot of your calorie needs each day are determined by your day-to-day lifestyle, school and career activities combined with extra activities like inline skating. The rest of your calories are burned by basic body functions. Learn how the calories you currently use and the activities you participate in can balance themselves each day. This caloric balancing in developing a realistic diet and physical activity plan.
Step 4: Find Out Your Maintenance Calorie Needs
Find out approximately how many calories you'll need later on to maintain your planned fitness level or weight. You may discover that you won't need to diet to lose weight, if you add a little more activity into each day. If your goal is weight maintainence and getting more fit with extra workouts, you may even need to eat more.
Step 5: Determine Your Fitness and Inline Skating Goals
Decide why you want to start a fitness skating and activities program. You do not need a long list of things to tackle, but selecting a few important fitness goals and benefits that you really want to target will help you start and keep you on track. Since you are a skater, your fitness plan should take any of your short or long term skating goals into consideration.
Step 6: Consider Your Preferred Activities
Your personal activity preferences will be an important part of your fitness plan. Sometimes it's not finding cross training or other fitness activities that is a problem, it is finding the motivation to do something beyond inline skating to help you become a better skater. Build a wishlist of activities beyond your world of roller sports. Do them with people you like. Use them at locations you enjoy.
Step 7: Make Sure Your Skating and Fitness Needs Are Met
A good a physical fitness activities program to support inline skating or any sport should include four important categories. Consider the things you need to add for crosstraining for your inline skating goals and trobleshooting your fitness needs:
- Any additional aerobic activity will improve any skater's physical energy and produce endorphins that improve your mood.
- Strength training will develop muscles and increase your skating strength and endurance.
- Flexibility exercises improve the overall ease of joint movement, reduces stress on the joints and helps reduce your risk of skating injuries.
- Better balance skills can also help prevent falls in any activity, but balance training is essential for activities in any inline skating discipline.
Step 8: It's Time to Make Time
Steps one through seven focus on getting you to think about your current fitness level, and encourage you to think about what you would like to do to change it. In order to really do the activities you've chosen to boost your activities and skate yourself fit, you have to make time for them. So, look at your busy schedule and decide how you can add a little extra time each day for inline skating and make time for other fitness activities, too.
Step 9: Inline Skating and Activity Planner
Make a simple weekly workout plan and follow it. Your plan will help you add and organize your extra workout activities each week. You will be more motivated to skate and exercise, if you have a plan that shows how much skating time and other activities you will need to do maintain your current weight weight or to burn those extra calories you want to lose.
Step 10: You May Need More Than Inline Skates to Get Fit
Get the equipment and explore additional resources you may need for your plan:
- Learn ways to lose weight with exercise.
- Discover the world of workouts and exercise routines for athletes.
- Take a look at other inline sports and quad skating activities for more roller fitness options.
- Explore other sports for cross training ideas.
Step 11: Start Your Inline Skating Fitness Program and Keep a Diary
Get started now. Just go ahead and do it using your workout plan and the supplies you have gathered for your chosen activities. Be sure to monitor your activities with a skating fitness program diary.
Step 12: Evaluate Your Progress
Re-evaluate your goals and strategy eight to twelve weeks after you start your program and then again every six months as you progress.
Now you have made it through the overview of this game-like inline skating fitness program. If you haven't started already, get a little information on how to use the tools in the 12 steps to skate yourself fit.
Starting an inline skating and fitness program is an important decision. But, do not allow it to overwhelm you. By planning carefully and pacing yourself, you can establish a set of healthy activity habits that will last a lifetime and have fun doing it. Please remember that the math of fitness is not a perfect science, and these calcualtors and tools are just here to provide rough estimates in a little math game format for motivational and planning purposes only. If you want or need accurate data on your energy use, please see your medical professional.
Use the links below to jump start your fitness program:
- Build Your Own Inline Skating Fitness Program
- Information You Need to Plan for Fitness
- Why Is a Healthy Weight Important for Skaters?
- Determine Your Real Fitness Goals
- Your Inline Skating Fitness Program Diary
- Monitor Your Fitness Progress
- Inline Skating and Activity Planner
- Cross Training Activities Can Be Fun
- Fitness Equipment Needs
- Using Your Skating Fitness Plan
All About the BMI
- Check Your Body Mass Index
- Find Your BMI Risk Group
- Find Your BMI Goal
- Do the Math to Find Your Body Mass Index
- BMI for Skaters and Other Athletes
Counting the Dreadful Calories
- Your Calories Per Day Calculator
- Calculate Your Maintenance Calorie Needs
- Daily Calorie Management for Skaters
- Inline Skating Calorie Usage Chart