Exercise on Skates

• 1
  Rollerblade workouts can help increase endurance.inline skate. image by Saskia Massink from Fotolia.com
  
  Plan out your workout before you put on your skates. Chose the location and decide what you will do. If you are going to skate on a bike path, plan on working on speed and endurance. If you are skating in a large-level parking lot, you can chose a workout for agility. A strength workout would take place in an area with a few hills.
  
  
• 2
  Always wear safety equipment when Rollerblading.M?¡èdchen mit Inline-Skates image by Richard Schramm from Fotolia.com
  
  Check your equipment to make sure everything is working properly. Your wheels should be tight and spin well, and you should have all of your safety gear on hand. A helmet and wrist guards should be worn while you skate, or add some elbow and knee pads as well, for extra protection. Fill your water bottle to take along with you, to help you keep hydrated.
  
  
• 3). Put on your skates and safety gear, then stand up and start skating. Take five to 10 minutes to warm up by skating at a slow to moderate speed. The purpose of a warm-up is to increase the blood flowing to the muscles, get the heart pumping and help the entire body loosen up and be ready for more strenuous work.
  
  
• 4). Pick up your pace. Set a distance and skate hard through that distance. It could be 500 yards or a mile, but try to keep a strong and steady pace. Then slow down for about five minutes. Pick the pace up again and skate hard. Repeat this process as many times as you'd like. Interval training is an ideal way to train on Rollerblades; you can skate hard then slow down to catch your breath.
  
  
• 5). Try some short sprints on your skates. Use landmarks, such as telephone poles, and skate very hard and fast from one to another. Then skate slowly to the next. At the next pole pick the pace back up. Try to maintain that hard, then slow, rhythm for several minutes.
  
  
• 6). After the workout, take five minutes to cool down on your skates. When you return to your starting point, remove your skates and stretch out. Rollerblading can cause stress to the back, so do some back stretches. If you are at a car, place your hands on top of the car's hood and slowly bend over until your head and upper body are inline with the arms and hands. This takes your shoulders out of flexion and gives the back a good stretch. Stand on one foot and reach back and grab the other foot with your hand. Put the knees together to stretch out the front of the leg. Repeat on the other leg.