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    In-Line Skating

    What is it?
    So you have heard about in-line skating -- the modern version of old-fashioned roller skates -- and you have seen skaters on back streets and bike trails. Looks fun, doesn't it? In-line skating is a popular recreational activity that can also provide excellent physical fitness benefits.


    Advantages
    In-line skating offers an excellent, non-impact, cardiovascular workout for people of all ages, including children. In-line skating teaches the body balance, movement and coordination. The fluid movements involved in skating strengthen muscles in the lower back and legs. It can be a great alternative to walking or jogging.

    Disadvantages
    In-line skating brings an increased risk of bodily injury. The most common site of injury is the wrist. Frequently, people injure themselves by attempting to stop a fall with an outstretched arm.

    Not everyone has access to a safe, convenient place to skate extensively. Also, many people find in-line skating to be too challenging or intimidating. Beginners may need to seek advice from a professional in-line skating instructor or from an instructional book or video.

    Where to Participate
    Whether you are a beginner or an advanced skater, seek out paved pathways -- sidewalks and bike paths that are free of holes, puddles or debris. Industrial parks or empty parking lots (after hours and on weekends) are good places to start.

    You could also check to see if skating is permitted at high school or college tracks or in a domed stadium or arena. Until you're experienced, avoid areas where there are hills, traffic, pedestrians or cyclists. A neighborhood skate shop might have suggestions for where to skate and could give pointers on skating competently. Also, be sure to ask if they hold clinics for beginners.

    Recommended Equipment, Attire
    You should be able to find all of the equipment listed below at a skate shop:

    Skates -- If you are just starting out you may wish to rent in-line skates. If you are serious about in-line skating, invest in a quality pair of multi-purpose skates that fits your needs and budget. The better skate you buy, the better it fits, which means you will have greater comfort and fewer blisters.

    Helmet -- To prevent injury to the head, helmets are vitally important. To be effective, the helmet must fit securely and be buckled.

    Wrist protection -- Wrist guards should have hard plastic on the palm, which allows you to slide on the pavement during a fall. The sliding action reduces the force of impact.

    Knee pads -- Pads should be fastened securely around your leg so that they do not come off during a slide.

    Elbow pads -- These will protect you during a sideways fall.

    Clothing -- Comfortable clothes suitable for the weather conditions. In direct sun, wear a hat that shields your face. In cold weather, avoid clothing that promotes excess sweating, such as windbreakers or other waterproof material, which can lead to considerable heat loss.

    Exercise Guidelines
    Make sure you know how to turn, control your speed and stop safely!

    Skating can be done on a daily basis or at least three times per week, depending on your skill level.

    For good form, keep your knees bent and weight forward. Let your arms and hands hang freely. As you progress, lengthen your stride and move your arms in sequence of your stride, using the opposite arm with the opposite leg.

    Warm up with a slow skate, then gradually increase to the desired speed.

    Gradually increase your activity. Start off with 15 minutes of exercise and work your way to 45 minutes. Once you have reached your desired pace, you can intensify the exercise by finding clear trails with hills free of debris.

    Do not use any extra weights during this activity, because you will increase your risk of injury.
    Stretch your entire body after skating while your muscles are warm. Focus on stretching your quadriceps, hamstrings and groin.



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