Skating
How to do the Skating
- 1
Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.
- 2
You can skate at a comfortable pace for 30 minutes straight. If you want a cardio challenge, do interval skating — speed skate two minutes of every five minutes, using the remaining three minutes to recover. A 150 lb person will typically burn about 175 calories in 30 minutes skating at a comfortable pace, similar to brisk walking.
How to program the Skating
Sets and reps
As an isolation movement, the Skating is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Skating is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Skating into a plan
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Frequently asked questions
What muscles does the Skating work?
The Skating primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Skating?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Skating should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
