Rollerblades are still popular

Inline skating: Effective workout on rollers for strong muscles and top condition

The really big boom in inline skating is long over, but recently you can see more and more the “ice skaters of summer” gliding across the asphalt.

No wonder: Hardly any other sport combines fitness and fun as well as inline skating. Most inline skaters not only rediscover their fun in movement, but also like the balance dance on the rollers - and the thrill of speed.

Getting started is very easy, and the rapid learning success inspires and motivates to drive longer distances.

Especially since roller sports are also a real kilo killer: in terms of fat burning, it can easily keep up with the Germans' favorite leisure activity running - and ensures strong legs and top fitness.

Inline skating has a decisive advantage over jogging: the gliding movement puts much less strain on the ankles and knees.

Which muscles are trained in inline skating?

Little effort, maximum effect: inline skating is not only fun, it is also an effective workout. In particular, the leg muscles are trained: the scissor steps train the buttocks and legs without straining the connective tissue and increase leg strength.

The push-off movements while cycling work the muscles on the inside of the thighs - and even use more muscle groups than when cycling.

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But not only the leg muscles, but also the trunk, back and upper body are trained in inline skating, as the upper body has to be kept upright at all times. The balancing act also trains coordination.

A positive side effect: the sliding movement hardly puts any strain on the ankles or knees, which is why even beginners of all ages can strap the rollers under their feet.

Lose weight with inline skating: that's how high calorie consumption is

If you are looking for an alternative to running or HIIT workouts, you are in good hands on rollers. Even half an hour of inline skating at a moderate pace melts around 220 calories, jogging in the same time only 180. That means a calorie consumption of around 450 calories per hour.

Best of all, it's so much fun that you won't even notice the effort.

Rolling becomes even more effective when intervals are built into the ride: The combination of sprints and slow skate movements ignites the fatburn turbo: This means that up to 800 kilocalories per hour are in it.

Learning inline skating: the basis for beginners and those returning to the sport

On the rollers, set, go - celebrate your own inline skating revival now. Regardless of whether you are a complete beginner or a returnee: There are a few basic movements and postures that you should have in order to be able to stand safely on the skates:

  1. The basic position: Stand inline skates shoulder width apart, slightly bend your ankles, knees and hips, the shoulders are leaning forward over the hips. The arms and hands are in the field of vision. This posture promotes balance and makes it easier to gain momentum.

  2. First balance exercise: Move one skate forward at an angle away from your body until your heel is level with the toe of the other shoe, count to five and hold this position.

    Then perform the same movement with the other leg, swinging the opposite arms forward to the opposite side. The other arm moves backwards at the same time.

  3. Improve balance and mobility: Keep your upper body still in position, put your weight on your left leg, lift your right skate off the ground and bring it in line behind your left skate so that your toes are right next to the heel of your left skate.

    Hold on until it becomes uncomfortable. Repeat with the left.

  4. Build strength: Bend your knees, the tips of both skates point slightly outwards, with a short push the skates should roll apart a little. Then bring the tips back inwards slightly. The leg position changes from knock-kneed to bow-legged, the skates tilt from the inside to the outside edges.

    Repeat this exercise several times, supporting by moving your knees up and down so that the movements flow smoothly into one another.

  5. Strengthen quadriceps and lengthen skate steps: Put weight on the left skate, both hands are on the knees and stabilize the body.

    With pressure from the heel, the right skate moves to the side as comfortably as possible, the wheels are inclined slightly inward, then bring the skate back under the body, repeat the exercise with the left leg, and so keep moving.

    Variation: The exercise can also be carried out in a circle, each time in a clockwise direction.

Driving technique: five exercises (not only) for beginners

It can take a while to feel really safe on the skates. A cautious approach and a place to practice are recommended here.

Then you can start with these exercises:

Roll on a skate

The basis of skating - whether walking straight ahead, translating backwards or braking - is safe rolling on a skate. Only those who can concentrate their body weight on one leg without tilting can skate economically and dynamically. So just ride with and on an inline skate. Make sure that your nose, knees and skate are in line - then everything is in line.

Dynamic attitude

This is the sequence of movements: If you slide on your right leg, the left (swing) arm is bent and swung forward. The right (opposite) arm swings backwards, stretched past the body. The upper body is bent at the hips, the weight is on the glide leg. The push leg is now pulled towards the glide leg and put down, the body weight is shifted to this leg. Then there is a strong push off the old glide leg, and the arms swing in the opposite direction as described above.

drive curves

You can ride wide arcs on the skates like on a bike: simply lean into the bend and tilt the skates towards the center of the arc. In order to master tighter turns, it is important to gain confidence in the grip on the outer edge of the inside skate. To train weight shifting, you can support yourself on a lamppost and practice.

Brakes with heel stop

This standard braking technology can be used anywhere. Bend a little harder to brake, push the leg forward with the stopper and shift your weight onto the other leg. Now pull the toes of the brake skate up and press the stopper on the heel firmly onto the asphalt.

Skate backwards

The principle is that you push away from the slightly more loaded front rollers, but do not bend forward, but keep your upper body upright. Driving an hourglass is a good exercise. The rhythm: down (body) - out (skates to the side) - up (body) - ran (skates).

Equipment and inline skates: the right equipment

The right equipment is essential for safe inline skating. In addition to the right inline skates, a protective helmet and a set of protectors are essential - a fall on asphalt can quickly end badly.

For experienced inline skaters, it is the speed rush that keeps them on the wheels. The professionals now concentrate on the roles when choosing their shoes.

If 80 to 84 millimeter wheels are mostly used in the all-round area, you can now see larger wheels with a diameter of up to 100 millimeters under the speed skates. A larger roll glides more easily over rough terrain such as cobblestones, small pebbles or poor asphalt.

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Beginners should start out on four wheels with 80 to 84 millimeter castors. Because the greater the role size, the greater the need for a sense of balance. The body's center of gravity is higher and requires better trained shin muscles. In addition to professional models, the skate company K2 also offers good entry-level models for women and beginner skates for men.

Ball bearings, shoe fasteners, brakes and rails also play an important role in the search for the skates. With the FIT FOR FUN buying guide for inline skates you will quickly find the right model for you.

Skate marathon, speed skating and inline tours

Along with inline hockey, speed inline skating is the discipline that has the most fans. And the interest in speed skating continues to grow - this is shown by the fields of participants in the marathons.

“The rush of speed and the chance to race safely across the road are enthusiastic about the drivers,” says FIT FOR FUN expert Sebastian Baumgartner, explaining the large number of visitors. The top drivers over the marathon distance reach speeds of 40 kilometers per hour and more, even hobby drivers can achieve an average of 25 to 30 kilometers per hour.

"In contrast to the running marathon, four weeks of preparation are enough for skating to get over the route," Baumgartner explains the advantages of the roller variant. The prerequisite is that you have mastered your four or five scooters with ease. The ex-professional skater teaches in his workshops how to prepare well for a competition, what you can improve on your own driving technique and what tactical tricks there are.

The best inline skate tours in Germany

Not everyone feels at home at the competitions. Many inline skaters prefer to enjoy rolling fun on tours in nature. With the tour finder from outdooractive you can find suitable skate routes nearby. Simply set the length of the route, the level of difficulty, your skate level and the region using the filter function - and you're ready to roll.

The following three corners of Germany are particularly worthwhile for excursions:

  • Flaeming skate: The almost 100 kilometer long asphalt piste south of Berlin is an inline skating dream. Smooth surface, rolling hills, wide fields, shady forests, no car traffic - you can let it roll here.
  • Lake Constance tour: over 300 kilometers of riverside paths can be combined into countless inline trips. The starting points include Friedrichshafen and Kreuzlingen. You can do the tours alone or join organized excursions.
  • Wendland: Great tours can be found on the roads of the Elbe Valley floodplains and the Elbufer Nature Park that are rarely used. The route length is between 20 and 60 kilometers.

But no matter where you let it roll, whether on a tour, at the blade nights or at a big marathon - just give it all: because morally, the road belongs to inline skaters!