TRAINING - rollerblade.com. rollerblade full ... forward stride, heel brake or t-stop, forward turn....
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Transcript of TRAINING - rollerblade.com. rollerblade full ... forward stride, heel brake or t-stop, forward turn....
![Page 1: TRAINING - rollerblade.com. rollerblade full ... forward stride, heel brake or t-stop, forward turn. be ... the rpe scale is used to measure the intensity of your exercise. the rpe](https://reader031.fdocuments.net/reader031/viewer/2022022518/5b0ccce87f8b9a2f788cc698/html5/thumbnails/1.jpg)
FULL BODY WORKOUT
INCREASE OVERALL BODY STRENGTH ANDIMPROVE CARDIOVASCULAR ENDURANCE WITH
THIS FULL BODY SKATE WORKOUT.
60 MINUTES
TRAINING
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ROLLERBLADE FULL BODY WORKOUT
SKILLS NEEDEDBASIC 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.”
60 MINUTES
TRAINING
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WHAT YOU NEED TO GET STARTED
SKATES & GEARSKATES, HELMET, PROTECTIVE GEAR,
HEART RATE MONITOR OR OTHER FITNESSMEASURING DEVICE (OPTIONAL)
LOCATIONSMOOTH PAVEMENT WITH MODERATE INCLINES
AND DECLINES WITH LITTLE OR NO TRAFFIC
HEART RATE MONITOROTHER TRAINING DEVICE IS OPTIONAL
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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TRAINING BASICS
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
MEASURING MAXIMAL HEART RATE (MHR)220—AGE=MHR
TARGET HEART RATE THRTYPICALLY 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 LEVELDETERMINE 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 BPMTARGET HEART RATE RANGE FOR EXERCISE 114 BPM-133BPM
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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.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
0 NOTHING AT ALL0,5 JUST NOTICEABLE1 VERY LIGHT2 LIGHT3 MODERATE4 SOMEWHAT HEAVY5 HEAVY6 7 VERY HEAVY8 9 10 VERY, VERY HEAVY
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TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
SQUAT HOLD 30 SEC-1 MINUTE EACH SIDEHIGH LUNGE 30 SECOND EACH SIDEPLANK 30 SEC-1 MINUTE EACH SIDEFITNESS STRIDE 5 MINUTESLUNGE TURN* 5 REPS EACH SIDE1 LEG SQUAT PUSH 20 REPS EACH SIDE X 2LOW C-PUSHES ON A CIRCLE 30 SECONDS-1 MINUTE IN EACH DIREC8ONSIMULATED STRIDE 30 REPS ENDURANCE SKATE 30 MINUTES-45 MINUTESSPEED 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
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THE WARM UP
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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SQUAT HOLDSTRETCHES/STRENGTHENS QUADRICEPS, HIPS,
BUDOCKS, HAMSTRINGS, SHOULDERS.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
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HIGH LUNGESTRETCH/STRENGTHENS HIPS, QUADRICEPS,
HAMSTRINGS, BUDOCKS.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
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PLANKSTRENGTHENS ABDOMINALS, ARMS, BACK.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
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SKATING SKILLS & DRILLS
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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FITNESS STRIDEINCREASES SPEED & SKATING EFFICIENCY.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
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LUNGE TURNINCREASES AGILITY, BALANCE, SPEED CONTROL.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
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1 LEGGED SQUAT PUSHIMPROVES BALANCE, STRIDE EFFICIENCY STRENGTHENS,
QUADRICEPS, HIPS, CORE.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
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LOW C PUSHES IN A CIRCLEIMPROVES BALANCE, STRIDE LENGTH & EFFICIENCY
STRENGTHENS QUADRICEPS, HIPS, CORE.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
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SIMULATED STRIDEIMPROVES BALANCE, STRIDE EFFICIENCY STRENGTHENS,
QUADRICEPS, HIPS, CORE.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
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THE WORKOUTS
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
1. FITNESS STRIDE.
2. STEADY PACE.
3. @ 50-85% OF MAXIMAL HEART RATE BASED ON FITNESS LEVEL.
30-45 MINUTES
ENDURANCE WORKOUTFULL BODY WORKOUT BUILDING CARDIOVASCULAR
AND MUSCULAR ENDURANCE.
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TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
CARDIO BLAST SPEED WORKOUTMAJOR CALORIE BURNING, MUSCLE SCULPTING,
INCREASES MUSCLE POWER & STRENGTH.
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COOL DOWN
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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STANDING HAMSTRING STRETCHSTRETCHES HAMSTRINGS, CALVES.
TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
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TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
KNEELING QUAD STRETCHSTRETCHES QUADRICEPS, HIPS, HAMSTRINGS.
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TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
SPIDERMAN PLANKSTRENGTHENS MUSCLES OF THE CORE, LOWER BACK AND BUTTOCKS.
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TRAINING
ROLLERBLADE FULL BODY WORKOUT / 60 MINUTES
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
CAT STRETCHFLEXES & EXTENDS SPINE, STRETCHES SHOULDERS & CHEST.
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CONNECTJOIN US ON
TRAINING
WATCH US ON