If a person wants a general fitness workout, they should skate a slow warm-up for 5 minutes, stretch major muscle groups for about 5 minutes, then skate a comfortable pace for 20 minutes, and then skate a slowed cooldown for about 5 minutes, followed with another stretch to the major muscles to avoid cramping. A serious fitness participant or competitive athlete should take a slow warm-up for 5 minutes, with stretch, then skate in 1 minute intervals for 20 minutes, alternating skating in a standing position and a racer's tuck position. As you become more comfortable with this workout, you will want to skate in the tuck position for longer periods. Thus, limiting the flow of oxygen to the heart, athletes can reach a higher aerobic limit through hard cycling or running than by inline skating on level terrain, so the use of uphill courses is recommend for skaters looking for the maximum aerobic workout. Due to the anaerobic benefits, inline is more ideal than running, walking or cycling for people looking to burn fat, and at the same time retain muscle while working out.
Studies show that women who use a diet to reduce weight from lean tissue - muscle.
When combining a diet with exercise such as inline skating the weight loss comes from fat rather than muscle. During interval training, blading produces a higher aerobic and anaerobic workout than ice skating because inline skates do not allow one to coast as easily as ice skates, and wheels on inline skates offer greater resistance on an inline skating surface than the blade of an ice skate does on ice. Inline delivers approximately the same aerobic and anaerobic benefits of speed ice skating and nordic skating. Inline also allows ice speed skaters and nordic skaters an opportunity to tone specific muscles, which running and cycling do not, plus the opportunity to work on specific speed skating skills as crossover turns and skating skills such as edging and poling. Speed Skating Team has been using inline skates more often in training because coaches are more willing to accept the more upright marathon skating style.