FULL BODY WORKOUT 60 MINUTES INCREASE OVERALL BODY STRENGTH AND IMPROVE CARDIOVASCULAR ENDURANCE WITH THIS FULL BODY SKATE WORKOUT.
ROLLERBLADE FULL BODY WORKOUT 60 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE, HEEL BRAKE OR T-STOP, FORWARD TURN. BE READY TO WORK! THE FULL BODY WORKOUT INCLUDES ON SKATE AND OFF SKATE DRILLS AND EXERCISES THAT WILL INCREASE STRIDE EFFICIENCY AND POWER WHILE GIVING A STRENGTH AND ENDURANCE BLAST TO THE MUSCLES OF THE CORE AND LOWER BODY. SKATE SMART KNOW YOUR SKILL LEVEL AND SKATING CONDITIONS. YOU ARE ALWAYS SAFER WEARING A HELMET AND FULL PROTECTIVE GEAR.
WHAT YOU NEED TO GET STARTED SKATES & GEAR SKATES, HELMET, PROTECTIVE GEAR, HEART RATE MONITOR OR OTHER FITNESS MEASURING DEVICE (OPTIONAL) LOCATION SMOOTH PAVEMENT WITH MODERATE INCLINES AND DECLINES WITH LITTLE OR NO TRAFFIC HEART RATE MONITOR OTHER DEVICE IS OPTIONAL
BASICS MEASURING MAXIMAL HEART RATE (MHR) 220 AGE=MHR TARGET HEART RATE THR TYPICALLY BETWEEN 50-85% OF MHR GUIDELINES TO MEASURING EXERCISE INTENSITY BEGINNER OR LOW FITNESS LEVEL 50-60% OF MHR INTERMEDIATE OR AVERAGE FITNESS LEVEL 60-70% MHR ADVANCED OR HIGH FITNESS LEVEL 70-85% MHR EXAMPLE: HEALTHY 30 YEAR OLD WITH AVERAGE FITNESS LEVEL DETERMINE MAXIMAL HEART RATE-220-30=190 DETERMINE TARGET HEART RATE FOR AVERAGE FITNESS LEVEL 60-70% 190 X.60=114 BEATS PER MINUTE (BPM) 190 X.70=133 BPM TARGET HEART RATE RANGE FOR EXERCISE 114 BPM-133BPM
RATE OF PERCEIVED EXERTION (RPE) THE RPE SCALE IS USED TO MEASURE THE INTENSITY OF YOUR EXERCISE. THE RPE SCALE RUNS FROM 0 10. THE NUMBERS BELOW RELATE TO PHRASES USED TO RATE HOW EASY OR DIFFICULT YOU FIND AN ACTIVITY. FOR EXAMPLE, 0 (NOTHING AT ALL) WOULD BE HOW YOU FEEL WHEN SITTING IN A CHAIR; 10 (VERY, VERY HEAVY) IS HOW YOU FEEL AT THE END OF AN EXERCISE STRESS TEST OR AFTER A VERY DIFFICULT ACTIVITY. 0 NOTHING AT ALL 0,5 JUST NOTICEABLE 1 VERY LIGHT 2 LIGHT 3 MODERATE 4 SOMEWHAT HEAVY 5 HEAVY 6 7 VERY HEAVY 8 9 10 VERY, VERY HEAVY
SQUAT HOLD 30 SEC-1 MINUTE EACH SIDE HIGH LUNGE 30 SECOND EACH SIDE PLANK 30 SEC-1 MINUTE EACH SIDE FITNESS STRIDE 5 MINUTES LUNGE TURN* 5 REPS EACH SIDE 1 LEG SQUAT PUSH 20 REPS EACH SIDE X 2 LOW C-PUSHES ON A CIRCLE 30 SECONDS-1 MINUTE IN EACH DIREC8ON SIMULATED STRIDE 30 REPS ENDURANCE SKATE 30 MINUTES-45 MINUTES SPEED INTERVAL 15-30 MINUTES STANDING HAMSTRING STRETCH 30 SECONDS EACH SIDE KNEELING QUAD STRETCH 30 SECONDS EACH SIDE SPIDERMAN PLANK 15 REPS EACH SIDE CAT COW 15 REPS EACH SIDE * IF PRACTICE IS NEEDED ** CHOOSE ENDURANCE AND/OR SPEED AS YOUR WORKOUT TIME PERMITS
THE WARM UP
SQUAT HOLD STRETCHES/STRENGTHENS QUADRICEPS, HIPS, BUDOCKS, HAMSTRINGS, SHOULDERS. 1. BEGIN WITH FEET SLIGHTLY WIDER THAN HIP-WIDTH APART. 2. LIFT ARMS TO SHOULDER HEIGHT AND PARALLEL TO GROUND. 3. KEEPING ARMS EXTENDED AND CHEST LIFTED, LOWER BODY. HOLD 30 SEC-1 MINUTE
HIGH LUNGE STRETCH/STRENGTHENS HIPS, QUADRICEPS, HAMSTRINGS, BUDOCKS. 1. BEGIN WITH LEGS APART. 2. SHIFT WEIGHT TO ONE SIDE KEEPING KNEE OVER ANKLE AND KNEES, NOSE TOES IN ALIGNMENT. 3. REPEAT ON EACH SIDE. HOLD 30 SECONDS EACH SIDE
PLANK STRENGTHENS ABDOMINALS, ARMS, BACK. 1. BEGIN ON ABDOMEN, HANDS OR ELBOWS UNDER SHOULDERS, AND THE TOES ROLLED UNDER. 2. ENGAGE THE ABDOMINALS AND THIGHS AND PUSH HEELS OUTWARD. 3. SLOWLY LIFT THE BODY KEEPING THE BACK STRAIGHT AND HEAD IN LINE WITH THE SPINE. 30 SEC-1 MINUTE
SKATING SKILLS & DRILLS
FITNESS STRIDE INCREASES SPEED & SKATING EFFICIENCY. 1. BEGIN SKATING FORWARD. 2. DEEPEN KNEE BEND. 3. ON REGROUP OF SKATES BELOW THE BODY, PLACE THE SKATE OF THE STROKING LEG BEYOND CENTER AXIS OF BODY ONTO OUTSIDE EDGE. 4. PULL FOOT ACROSS LONG AXIS OF THE BODY AND ROLL ONTO INSIDE EDGE (STROKE). 5. ARM OF STROKING LEG SWINGS UP AND FORWARD IN FRONT OF CHEST. 5 MINUTES
LUNGE TURN INCREASES AGILITY, BALANCE, SPEED CONTROL. 1. PARALLEL TURN. 2. SHIFT WEIGHT TO THE INSIDE LEG. 3. ROTATE THE HEAD AND UPPER BODY TOWARD TURN. 4. WIDEN AND LOWER STANCE KEEPING WEIGHT FORWARD. 5 REPS EACH DIRECTION
1 LEGGED SQUAT PUSH IMPROVES BALANCE, STRIDE EFFICIENCY STRENGTHENS, QUADRICEPS, HIPS, CORE. 1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE. 2. STROKE WITH THE OPPOSITE LEG FOCUSING ON POWER. 3. EXTEND THE LEG TO FULL RANGE AND REGROUP UNDER BODY. 4. REPEAT WITH OTHER LEG. 20 REPS EACH SIDE X 2
LOW C PUSHES IN A CIRCLE IMPROVES BALANCE, STRIDE LENGTH & EFFICIENCY STRENGTHENS QUADRICEPS, HIPS, CORE. 1. BEGIN IN A LOW SQUAT WITH THE HANDS ON ONE KNEE. 2. INITIATE A 1 FOOT SWIZZLE. 3. EXTEND THE LEG TO FULL RANGE KEEPING HEEL ON THE SKATING SURFACE AND REGROUP UNDER BODY. 4. REPEAT WITH OTHER LEG. 30 SECONDS TO 1 MINUTE
SIMULATED STRIDE IMPROVES BALANCE, STRIDE EFFICIENCY STRENGTHENS, QUADRICEPS, HIPS, CORE. 1. BEGIN IN A LOW SQUAT WITH FEET TOGETHER. 2. SIMULATE STRIDE BY PUSHING 1 LEG TO SIDE AND EXTENDING TO FULL RANGE INCLUDING CORRECT ARM SWING. 3. STAY LOW AND REGROUP SKATES UNDERNEATH THE BODY. 4. REPEAT ON SECOND SIDE ALTERNATING STRIDES. 30 REPS
THE WORKOUTS
ENDURANCE WORKOUT FULL BODY WORKOUT BUILDING CARDIOVASCULAR AND MUSCULAR ENDURANCE. 1. FITNESS STRIDE. 2. STEADY PACE. 3. @ 50-85% OF MAXIMAL HEART RATE BASED ON FITNESS LEVEL. 30-45 MINUTES
CARDIO BLAST SPEED WORKOUT MAJOR CALORIE BURNING, MUSCLE SCULPTING, INCREASES MUSCLE POWER & STRENGTH. 1. 3 MINUTE WARM UP. 2. 3 MINUTES ON/WORK (5-10 RPE). 3. 3 MINUTES OFF/REST (0-4 RPE) ACTIVE RECOVERY. 4. REPEAT 3 MINUTES ON & 3 MINUTES OFF 3 X. 5. FINISH WITH A 5 MINUTE COOL DOWN SKATE (0-4 RPE). 15-30 MINUTES
COOL DOWN
STANDING HAMSTRING STRETCH STRETCHES HAMSTRINGS, CALVES. 1. BEGIN IN A STANDING POSITION. 2. EXTEND ONE LEG IN FRONT OF THE BODY, HEEL ON THE GROUND WITH THE TOE POINTING UPWARDS. 3. BENDING THE BACK LEG SUPPORT BOTH ARMS ON THE BACK KNEE. 4. PRESS THE HIPS BACK KEEPING THE BACK FLAT. 4. REPEAT WITH OTHER LEG. 30 SECONDS EACH SIDE
KNEELING QUAD STRETCH STRETCHES QUADRICEPS, HIPS, HAMSTRINGS. 1. BEGIN ON KNEES. 2. TAKE A STEP FORWARD. 3. BEND INTO FRONT KNEE WITH THE KNEE ALIGNED OVER ANKLE AND HOLD. 4. REPEAT WITH OTHER LEG. HOLD 30 SECONDS EACH SIDE
SPIDERMAN PLANK STRENGTHENS MUSCLES OF THE CORE, LOWER BACK AND BUTTOCKS. 1. BEGIN ON ABDOMEN, HANDS OR ELBOWS UNDER SHOULDERS, WITH THE TOES ROLLED UNDER. 2. ENGAGE THE ABDOMINALS AND THIGHS AND PUSH HEELS OUTWARD. 3. SLOWLY LIFT THE BODY KEEPING THE BACK STRAIGHT AND HEAD IN LINE WITH THE SPINE. 4. ALTERNATE BRINGING KNEE TO THE OUTSIDE OF THE ELBOW. 15 REPS EACH SIDE
CAT STRETCH FLEXES & EXTENDS SPINE, STRETCHES SHOULDERS & CHEST. 1. BEGIN ON HANDS AND KNEES WITH HANDS UNDER SHOULDERS AND KNEES UNDER HIPS. 2. INHALE ARCH BACK. 3. EXHALE ROUND BACK. 4. REPEAT. 15 REPS
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