METRO ROLLERS PLUS Rollerskating Fun, Safety, Health and Fitness A - Z

https://www.healthline.com/nutrition/fitness

Regular exercise is one of the best things you can do for your health. However, working it into your routine and sticking with it can take some determination and discipline. Certain Strategies can help you keep it up.

If you exercise regularly, you’ll begin to see and feel the benefits it can have on your body and well-being quickly.

If you’re considering starting to exercise but don’t know where to begin, this article is for you. Here’s all you need to know about starting a routine and sticking to it.

Why exercise?

Regular exercise has been shown to improve your health significantly.

Its primary benefits include helping you achieve and maintain a healthy body weight and muscle mass and reducing your risk for chronic diseases.

Additionally, research has shown that exercise can lift your mood, boost your mental health, help you sleep better, and even enhance your sex life.

And that’s not all. It can also help you maintain good energy levels. In short, exercise is powerful and can help improve your life.

SUMMARY

Exercise can help to improve mental function, reduce your risk for chronic disease and manage your weight.

Common Types Of Exercise

There are various types of exercise, including:

• Aerobic. The core of any fitness program should include some form of continuous movement. Examples include swimming, running, and dancing.

• Strength. These exercises help increase muscle power and strength. Examples include resistance training, plyometrics, weightlifting, and sprinting.

• Calisthenics. These moves are usually performed without gym equipment using large muscle groups. They’re done at a medium aerobic pace. Examples include lunges, situps, pushups, and pullups.

• High-intensity interval training (HIIT). This type of exercise includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.

• Boot camps. These are timed-based, high-intensity circuits that combine aerobic and resistance exercises.

• Balance or stability. These exercises are designed to strengthen muscles and improves body coordination. Examples include Pilates, tai chi poses, and core-strengthening exercises.

• Flexibility. These types of exercises help muscle recovery, maintain range of motion, and prevent injuries. Examples include yoga or individual muscle-stretch movements.

The activities above can be done individually or combined. The important thing is to do what works best for you and to have fun with it.

SUMMARY

Common types of exercise include aerobic, strength, calisthenics, HIIT, boot camps, flexibility, and stability. You can do them individually or combined.

How to get started

It’s essential to consider a few things before starting a new workout routine.

1. Check Your Health

It’s important to consult your healthcare provider and get a physical medical examination before starting an exercise routine. This is particularly important for those new to strenuous and vigorous physical activities. An early checkup can detect any health problems or conditions that could put you at risk for an injury during exercise. It can also help you optimize your workout, making it easier for you and your personal trainer, if you choose to work with one, to understand your limitations and create an exercise plan tailored to your particular needs.

2. Make A Plan And Set Realistic Goals

Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals. One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves. For example, if your goal is to finish a 5-kilometer run, you can start by building a plan that includes shorter runs. Once you can finish those short runs, increase the distance until you can run the whole 5 kilometers in one session. Starting with small achievable goals will increase your chances of success and keep you motivated every step of the way.

SUMMARY

Before you start working out, get a health check-up and make a plan with realistic goals. Then, make exercise a habit by incorporating it into your daily routine.

3. Make It A Habit

Another key component of exercise success is to stick to your routine.

It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it regularly.

A review of studies concluded that replacing an unhealthy behavior with a new healthier habit is an excellent approach to maintaining it in the long term.

Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last.

For example, you can make exercise a habit by planning to work out right after work every day or first thing in the morning. It’s important to choose a time that works best for you.

SUMMARY

The minimum recommendation for exercise is at least 150 minutes per week. However, it is important to start slowly and let your body rest from time to time.

1-week sample exercise program

Below is an easy-to-follow, 1-week exercise program that doesn’t require equipment and will only take you 30–45 minutes a day to complete.

This program can be adjusted to your fitness level and made as challenging as you want.

• Monday: 40-minute moderate-pace jog or brisk walk.

• Tuesday: Rest day.

• Wednesday: Walk briskly for 10 minutes. Then, complete the following circuits, resting 1 minute after each set but not between exercises. Stretch afterward.

• Circuit #1: 3 sets alternating 10 lunges for each leg, 10 pushups, 10situps

• Circuit #2: 3 sets alternating 10 chair-dips, 10 jumping jacks, 10 air squats

• Thursday: Rest day.

• Friday: 30-minute bike ride or moderate-pace jog.

• Saturday: Rest day.

• Sunday: Run, jog, or take a long walk for 40 minutes.

The 1-week program above is just a simple sample to get you started. For more workout ideas and plans, check out the following links:

• 20-minute workout for beginners

• 30 moves to make the most of your at-home workout for various skill levels 6 low impact cardio exercises in 20 minutes or less

SUMMARY

There are various exercises you can do. The plan above is just one example to help get you started working out.

A few tips for beginners

1. Stay Hydrated

Drinking fluids throughout the day is essential for maintaining healthy hydration levels.

Replenishing fluids during exercise is essential for maintaining optimal performance, especially when exercising in hot temperatures.

Moreover, hydrating after your workout can help you recover and get you ready for your next training session.

2. Optimize Your Nutrition

Be sure to consume a balanced diet to support your fitness program.

All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbs are vital, as they can fuel your muscles before exercise.

Carbs are also important after exercise to replenish glycogen stores and assist with the absorption of amino acids into your muscles during recovery.

Additionally, protein helps improve muscle recovery after exercise, repairs tissue damage, and builds muscle mass.

Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer.

Click these links for more info about pre-workout and post-workout nutrition.

https://www.healthline.com/nutrition/how-to-start-exercising

3. Warm Up

It’s important to warm up before your workout. Doing so can help prevent injuries and improve your athletic performance.

It can also help improve your flexibility and reduce soreness after your workout.

Simply start your workout with some aerobic exercises like arm swings, leg kicks, and walking lunges.

Alternatively, you can warm up by doing easy movements of the exercise you’re planning to do. For example, walk before you run.

4. Cool Down

Cooling down is also important because it helps your body return to its normal state.

Taking a couple of minutes to cool down can help restore normal breathing patterns and even reduce the chance of muscle soreness.

Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.

5. Listen To Your Body

If you’re not used to working out every day, be mindful of your limits.

If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries.

Also, remember that working out harder and faster is not necessarily better.

Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.

SUMMARY

Be sure to stay hydrated, eat a balanced diet, warm up before exercising, cool down afterward, and listen to your body.

How to stay motivated

The key to staying motivated and making exercise a habit is to have fun while doing it. This helps you to not dread exercising.

Like the sample exercise program shown above, you can mix up activities while keeping it fun for you.

If you’re able to and want to, joining a gym or taking a virtual fitness class like yoga or Pilates, hiring a personal trainer, or doing team sports are good ideas to help increase motivation and enjoyment (19).

Working out as a group or with a friend can also help maintain accountability and motivate you to keep up your exercise routine.

Furthermore, tracking your progress, such as logging your weightlifting levels or noting your running times, can help keep you motivated to improve your personal records.

SUMMARY

To maintain your motivation, try mixing up your workouts, joining a gym, or participating in a team sport. And be sure to track your progress.

The bottom line

Starting a new exercise routine can be challenging. However, having real objectives can help you maintain a fitness program in the long term.

There are many different types of physical activity to choose from. Find a few that work for you and be sure to vary them occasionally.

The goal is to start slowly, build up your fitness level, and let your body rest from time to time to help prevent injuries.

Keeping track of your progress or taking a virtual group class are examples of actionable steps that can help you stay motivated and achieve your goals.

It’s also important to eat a healthy diet and hydrate regularly as well as check in with your healthcare provider to monitor your health.

So what are you waiting for?

Start exercising today!

Last medically reviewed on February 2, 2021

How We Reviewed This Article:

SOURCES HISTORY

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Feb 2, 2021

Written By Arlene Semeco

Edited By Cheryl S. Grant

Medically Reviewed By Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS

Copy Edited By Delores Smith-Johnson

Mar 2, 2017

Written By Arlene Semeco

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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS,

Fitness— By Arlene Semeco, MS, RD — Updated on February 1, 2023

The Return of Roller Skating

Over a decade later, I never would have believed that we'd return to roller skating. Just ask the teenagers on TikTok, whose skating videos are reaching millions of viewers across the globe daily, leading to pairs of skates quickly selling out online.

"There's an impression that skating is 'coming back,' which is true in some sense, but it's actually been on the rise for about 10 years slowly and then picked up within the past 2-3 years," Arnav "Sonic" Shah, a two-decade-long multidisciplinary skate artist and teacher based in New York, told Health. "Skating now is nothing like when I started in the 90s."

Other roller-skaters are overjoyed by the activity's popularity, especially as a form of solo activity during the early days of the COVID-19 pandemic. 

"Skating is a feeling of intimacy and happiness," Tanya Dean, a professional skate instructor and founder of Skaterobics, told Health. "It's liberation, but also an amazing workout."

What Exactly is Aerobic Exercise, and Why Should You Add it to Your Workout Routine?

Is Roller Skating a Good Workout?

Roller skating is an effective full-body aerobic exercise that you can do outdoors or indoors.

During aerobic exercises, your heart pumps blood through the heart quicker than usual. Your body must work hard to enrich your blood with oxygen, quickening your breathing. That process helps strengthen your heart. Also, aerobic exercise increases HDL ("good") cholesterol, protecting your heart.

What's more, roller skating has a metabolic cost of about 6.0–7.0 calories per minute. The Centers for Disease Control and Prevention advises 150 minutes of exercise weekly, or 30 minutes five days per week. Therefore, roller skating for 30 minutes burns about 180–210 calories. 

In terms of muscles worked, roller skating utilizes nearly every muscle in your body. 

"You're using your arms and shoulders, but also your abs and back to keep balanced," explained Shah. "It uses your whole body in a lot of ways." 

Benefits of Roller Skating

As a workout, roller skating has several benefits. For example, roller skating is a low-impact form of cardio. So, you're less likely to encounter the same knee issues you often get with high-impact cardio like high-intensity interval training (HIIT) or running, explained Shah.

Low-impact exercises reduce the stress you put on your joints while working out. Therefore, roller skating suits people with chronic muscle and joint pain, like arthritis or fibromyalgia.

In addition to being low-impact, roller skating is also a low-intensity exercise. Compared to high-intensity activities like running, roller skating involves minimal surface friction. So, roller skating helps burn more calories from fat.

Also, research has found that low-intensity exercises help improve endurance. In one study published in 2021 in Healthcare, researchers studied the effects of low-intensity exercise on endurance among 20 adult men. The researchers found that men who did eight one-hour-long low-intensity sessions over four weeks improved their endurance.

Roller skating also works your lower-body muscles. Lower-body exercises help improve your balance, which is key for older adults. Maintaining balance helps prevent falls.

Risks of Roller Skating

Warming up and stretching before roller skating will help prevent injuries, especially in the hamstring area, noted Dean. 

"When I start my classes, as soon as they get on the floor, we stretch as you would before any aerobics class," added Dean. "With skating, your feet are shoulder length apart, and your body is tilted forward. Being in that position for a long time can tense your hamstrings, so focus on keeping them pliable."

Proper safety gear is essential if you consider taking up roller skating. Invest in quality equipment if you can, emphasized Shah and Dean. That includes a helmet, wrist guards, elbow pads, knee pads, padded bottoms, and a decent pair of roller skates. Also, a roller skating teacher can help you get the right footing.

What Are the Benefits of Exercise on Mental Health?

A Quick Review

Roller skating is an enjoyable pastime you may have loved as a child. The activity is also a low-impact, low-intensity aerobic exercise that helps protect your heart. Also, roller skating works several muscles, especially your lower body. If you want to start roller skating, ensure that you take precautions, including wearing the proper safety equipment.

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