ToBeInformed.com - Fitness Articles

 

Home

Fitness Article Index

Fitness Books And Resources

Ultimate Health

Links

email this page

 

 

 

 

           

Submit Your Article  

 

Inline Skates and Exercise Benefits
By: Peter Kudlacz

Inline Skates and Exercise Benefits
http://www.popularfitness.com

Inline skating is a fun way to get in shape and stay fit especially on warm sunny days when it's a lot more enjoyable to exercise outdoors than on a treadmill or exercise bike indoors at the gym. These days most cities have nicely paved paths through parkland, beach and waterfront areas to make your rollerblading experience more enjoyable. Unfortunately depending on where you live, you may not be able to or want to rollerblade all year round.

There are many benefits to be derived from inline skating. It's much easier and safer on the knees and back than jogging since your legs aren't taking as much pounding against a hard surface. You don't have to travel as far as cycling to get maximum benefits. Along with a great cardiovascular workout, blading provides you with a fantastic lower body workout by strengthening and toning your thighs, gluteus, calves and hamstrings. It's like doing thousands of lunges using your own body weight without even realizing it or getting bored!

I also recommend that you combine blading with strength training exercises with weights such as leg extensions, leg presses and calf raises to name a few. This will ensure that your muscles and bones remain strong and it helps to prevent any possible injuries from occurring.

Before you begin inline skating for the day, you may want to do a little bit of light stretching particularly focusing on your thighs and hamstrings. Right now there is debate over whether or not to stretch before exercising. I believe you should do what feels best for you. Also, the first few minutes should be done at a slower pace as a warm up for your muscles.

I find that roller blading is extremely safe once you get proficient at it. Rarely will you fall by yourself. If you do, it's usually a result of your surroundings. No different than cycling or walking on a sidewalk. To prevent injuries and scrapes, you may wish to purchase elbow, wrist and knee pads plus a helmet.

What should you look for when buying a pair of inline skates? If you're new to this sport, I suggest you either borrow a pair from a friend or rent a pair just to try it out, get a feel. When you're ready to buy a pair there are a few things to look for. If you're going to buy a really cheap pair I'll guarantee you that you will not enjoy inline skating. What I suggest that you buy a pair in the mid-price range.

What should you look for in a pair of inline skates? The obvious being that the boot fits your feet properly in a pair of sports socks. If you feel the boot rubbing against your ankles or your toes rubbing inside the boot, try another pair because ill-fitted boots will result in blisters and soar feet. Just like a badly fitting pair of running shoes.

I prefer laces for the boot with one plastic or velcro strap at the top and soft boots with plastic heel and bottom moldings for extra support. Soft boots with no plastic molding support usually give way to your ankle over time. Wheels should be in the 76-78mm range. 80mm is too big a wheel for most people. Look for bearings with ABEC 4-5. Most quality inline skates come with ABEC 5 bearings nowadays anyway.

I've tried several different makes of inline skates over the years. I find I like K2 the best and highly recommend them. I like their sleek design, they fit my feet very well and have great support. K2s are also very comfortable and light in weight. Ultra Wheels are also very good and I hear that Salomon are quality blades too.

Inline skates are easy to maintain. The wheels need to be rotated every once in a while to prevent uneven wearing out. So if you use them 3 times a week, monthly is fine or take a look for how much wear there is on the wheels. The bearings need to be lubricated too. I do this by removing the wheel bearings assembly and wiping the surface of any dirt and then spraying the entire wheel bearing assembly with lubricant. I don't remove the bearings from the assembly casing any more since I find very little dirt gets in there and it's a lot of work.

In this article I've discussed the cardiovascular and strength training benefits associated with inline skating. What you should look for when purchasing a pair of inline skates and their proper maintenance.

About the Author

At popularfitness.com you'll find qualtiy fitness and nutrition programs, exercise insturction guides, reviews, resources and free newsletters.


Return to Index


email this page


The Power of Stretching    - Dave Snape

 

Your muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.

A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.

The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist that
is not necessary to gain benefits from stretching. But,
it can't hurt, right?

So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen the
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.


Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often work
out with Russian kettlebells too. They are for superior
strength gains and the ability to withstand ballistic
shocks.

Why are stretching and flexibility considered important
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy to
know there are plenty of other benefits.

Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This mishap
pushed my ankle sideways to about 90 degrees from it's
normal position.

Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
for days.

Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically
speaking.

Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over
time.

Check with your physician before undertaking any type
of exercise, including stretching.

Here is some good instructional material on stretching:
http://tinyurl.com/6c6kq
 

Dave Snape

If you enjoyed 'The Power of Stretching' article, consider signing up for my free email list below:


 

Free Email List Reveals health, fitness and wellness tips - secrets and information - delivered directly to your inbox

Email address:

First name:

 

Treadmills
For under $3,977

Sleep Better
for only $47

Stretching

 Weight Loss!

 


 

*The information, products and the claims made about specific products on or through this site have not been evaluated by tobeinformed.com or the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

   Humanitarian: Family Rescue

Affiliates and Webmasters

Disclaimer and Terms of Use

Copyright 2002-2005  by David Snape

David Snape  -
 12806 West 110th Terrace.
Overland Park, Ks. 66210
email: david@tobeinformed.com 
913-269-6952

 

Learn About Falun Dafa