Joe Decker: The World's Fittest Man

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Dear World’s Fittest Man,

I’m thinking of getting a pair of inline skates to help me keep in shape. Some of my friends tell me that skating is just fun and doesn’t really have any health benefits. I’m getting kind of bored with my workout at the gym so I thought skating could help me burn off a few calories instead of climbing to nowhere on the Stairmaster. Also, how can I strengthen my legs so that my muscles are prepared for skating and prevent myself from getting injured? I’ve heard that inline skating can be a little dangerous.

First Time Skater

Dear First Time Skater,

It’s good to hear you’re thinking of taking your workout outside the gym. Believe it or not, one of the main reasons why people stop exercising is sheer boredom. Your body gets used to doing that same workout on the stair climber or treadmill day in and day out. It’s always great to break up your routine.

I learned how to skate a few years ago on the boardwalk in San Diego. I took a few lessons and practiced falling down to get the hang of it, but now inline skating is one of my favorite cardio activities.

And yes, inline skating will definitely burn calories. If you’re skating at a moderate rate you can burn as many as 600 calorie per hour. If you’re going up and down hills you really get your heart going. What’s more, it’s a great but toner.

Some research even shows that inline skating can have the same health effects as running. And the good thing about skating is that there’s little or no impact on your joints and bones (whereas running is a very high impact sport.)

That said, inline skating can also be dangerous if you’re not prepared. For instance, in 1994, one out of every 150 skaters ended up in the emergency room This is not to discourage you from trying the sport, but you must be ready and equipped.
Here are some tips for getting started and staying safe:

Take lessons and learn the proper technique. Many stores that rent skates also give lessons. Also check out the Inline Skating Association (www.iisa.org).
Strengthen your leg muscles before you put on those skates. Dumbbell Squats and Leg Presses are great strengthening exercises for your butt and your quads – muscles you’ll be using quite a bit when you skate.
Always protect yourself. Protection means wear a helmet, wrist guard, knee pads and elbow pads. It might not look great, but when you fall your body will be protected and you’ll minimize the scrapes and bruises.
Pay attention to the road and what’s around you. Don’t ever skate with your dog or talking on your cell phone.
Learn how to fall properly. I know this sounds crazy, but make sure your instructor shows you the proper way to fall so you can minimize your risk of injury.
Start slow and build up. A great place to start is a flat, open space, like an empty parking lot with no cars or traffic. Once you’ve mastered the basics then you can build up speed.

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