Learn the benefits of roller skating, safety precautions for roller skating
First, the appropriate age to play roller skating? In the world of roller skating, there are no old or young. One of the oldest roller skating enthusiasts in the world is 92-year-old roller skater Allen MacDonald. His motto is: "Because of roller skating, young." Skating to Beijing, roller skating has become a very popular sport for the elderly in Jincheng now. The oldest of the participants is more than 80 years old. In Hankou Northwest Lake Plaza, there is a group of "yo-yos" who love roller skating. Every 6:30 in the afternoon, this group of "skates" composed of people of different ages and professions constitutes a vibrant landscape on Northwest Lake Square. Zhou Gang is the oldest of these "yo-yos", and everyone affectionately calls him Grandpa Zhou. Although he is 70 years old and full of hair, he seems to return to his old age while skating. Not only does he not lose to young people in speed, he also plays tricks. He said, "I'm still a little master here!". "Don't be a hundred years old, just as long as you are healthy." The 66-year-old Zeng Mingqin, with one leg on each leg, slipped a few meters away under the wind like a foot, and the white shirt was particularly eye-catching in the sun. This elegant figure of ice skating attracted pedestrians to stop and watch. Six or seven college students exclaimed: "It's cool!" "It's great!" Zeng is always a design representative of the Municipal Engineering Design Institute in Kunming. He started to learn ice skating in April 2001. He said that Kunming has a good climate and is very suitable for exercising. Now, skating has become his main way of exercising: he skates about 8 kilometers in the street every afternoon, about 50 minutes.
Second, the fitness effect of roller skating? A recent research report from the University of Massachusetts in the United States made a surprising finding: the impact of single-row roller skating on joints is about 50% lower than the impact of running on joints. Dr. Carl Foster said: "Single-row roller skating and running or cycling can also achieve fitness effects." Dr. Foster is a professor at the University of Wisconsin School of Medicine and a medical consultant to the US National Team. A 1991 comparison of single row roller skating, running and cycling on human caloric consumption, cardiopulmonary function and muscle development. Among them, 11 volunteers who can roller skating test their oxygen-related amount, heart rate and blood flow rate. Data, in four different sports modes: running, cycling, 30-minute slow continuous roller skating, and four miles and one mile by the subject, and gradually accelerating to the speed of cycling, the conclusions are as follows : 1. Calorie Consumption: After 30 minutes, the slow and continuous roller skating consumes an average of 285 calories, and the heartbeat is 148 times per minute. Discontinuous roller skating (a one-minute race with a low-speed sprint followed by a one-minute upright skating for 30 minutes) consumed 450 calories in 30 minutes. Running for 30 minutes consumed 350 calories and a heart rate of 148 beats per minute. A total of 360 calories were consumed in cycling for 30 minutes, and my heartbeat was 148 beats per minute. In short, the faster you work, the harder you burn calories. 2. Cardiopulmonary function carrying: The single-row roller skating is better than cardiocycling, but it cannot achieve the effect of running. The main reason is that it is easier to glide than roller skating when riding a bicycle to reduce exercise power, while running is completely impossible to glide. Single-row roller skating can reach the limit of carrying capacity of the cardiopulmonary function through more vigorous and fast sliding method. 3. Muscle strengthening and development: Compared with thigh and buttock muscle growth of cyclists, single-row roller skating can develop bodybuilding muscles of buttocks and thighs in a more natural way, rather than muscles with one-sided mass, and its effect on joints The impact is also much lower than running. Another study conducted by St. Cloud University of Minnesota states that the muscles developed in single-row roller skating are mainly distributed in the entire rear thigh, buttocks and lower back. If the roller skater strengthens the arm swing, it will also stimulate the forearm and chest muscles. Note: Although single-row roller skating is a safe and fun fitness exercise, we recommend that you consult a doctor before performing any fitness program.
Third, learning roller skating has many benefits! 1. Fitness. Adjusting the amount of exercise can get a variety of exercise effects, such as weight loss and so on. Consuming 570 to 1150 calories per hour is no different from the effect of running. Generally speaking, the maximum oxygen consumption of roller skating (the benchmark for measuring exercise intensity) is 90% of running. effect. According to research, the heartbeat measured while maintaining a speed of 23km / hr on roller skates is 74% of the maximum heartbeat. This is a typical aerobic exercise that can enhance cardiovascular and fat burning effects. Increase the speed to 28km / hr, and the heart rate will reach 85% of the maximum heart rate and will exceed the anaerobic threshold. At this time, the muscle's endurance can be improved. You can adjust your body to the best condition by continuous roller skating. Roller skating is a systemic exercise, which can promote the improvement of cardiovascular and cerebrovascular system and respiratory system function and the strengthening of metabolism. It can strengthen the strength of arms, legs, waist, abdomen and other muscles and the flexibility of various joints of the body, especially It has a great effect on people's ability to master balance. 2. Security. The risk of injury is low. Because roller skating is not the same as running, it causes the wheels to rotate. The elasticity of the wheels made of polyurethane has a small impact on the joints, so the elderly are also suitable for this sport. Wearing a helmet and protective gear, the risk of injury after falling is very small 3. Convenience. It is a very good exercise for growing children.Improving the sense of balance, movement, physical strength, endurance, etc. helps the growth and development of children during growth.Exercising with more people outdoors makes the character cheerful. The effect of burning fat prevents the symptoms of childhood obesity. Although this activity is most popular with children aged 6-17, this is only part of the story. Because it is a less harmful aerobic exercise, it is the best choice for adults who want to have fun at the same time and can achieve fitness. When your knees start to cause you some trouble, and you find that you are no longer able to run as far as before, try putting on a pair of skates and protective gear, and you will find out how useful it is. In particular, you can use it to be closer to your child or older child and to play together. 4. Easy to learn. Sports with family, from children growing up to elderly men, women and children can enjoy the joy of sports together, easy to learn sports, women are also easy to learn, in fact the ratio of male to female roller skaters is 50:50. If you can ride a bicycle, then you already have a sense of balance in inline skating; if you have ever played ice skates or skiing, it is easy to get "foot" on inline skating. If you do n’t or have never cycled, skated ... Or similar activities, inline skating would be a good starting point. As long as you control yourself within your comfort zone, keep in mind that inline skating has no stress, only fun. 5. Economical. If you buy good gear at the beginning, you don't need to spend other costs. Unlike swimming and tennis, roller skating does not need a specific place, and you don't need to spend money like admission tickets. You can use it as a means of transportation according to your own strength. 6. Social. You can make more friends through roller skating. You can make more friends by reaching more people through participating in clubs and other activities. You can roller skate alone, and more people are more interested in skating together. 7. Entertainment. Roller skating is very entertaining and interesting. Through this sport, people can be relieved from the usual stressful and arduous study and work to achieve the purpose of physical and mental relaxation. Not easy to get bored, roller skating can do a variety of sports such as leisure, speed skating, street brushing, flat flower, roller skating, pattern and so on, so it won't get tired easily. You will feel a sense of accomplishment by seeing the development of your roller skating technology. At the technical level, points will be added to the college entrance examination. Candidates who have won the title of National Athlete or above and passed the Provincial Recruitment Committee will be tested and identified in the year of application. The score can be appropriately increased based on the total score of the candidates' unified test scores. 9. Instrumentality: In addition to the above, roller skating also has a feature that many sports do not have, which is that it can be used as a means of transportation. In general, roller skating can be used as a means of transportation on flat roads. In today's increasingly congested traffic, roller skating is not a popular and fashionable means of transportation. However, you must pay attention to traffic safety when you are skating through the streets where the cars come and go.
Fourth, the safety of roller skating? Related information shows that roller skating is a very safe sport. Inline skating is less impactful than jogging, so it is often used as a rehabilitation program for sports injuries. As long as you follow the corresponding safety matters to practice roller skating, it is quite safe.
Some suggestions on safety for friends who love roller skating:
1. Prepare for warm-up activities. As with any sport, preparations should be made before each exercise, as is roller skating. Move the main joints of the whole body and pull the tendons, especially the ankles, knees, thigh joints and waist.
2. Wear protective gear. A full set of protective gear shall include: helmet, elbow pads, knee pads and palm guards. Every time before taking a skating class or doing outdoor sports, check whether the shaft and screws of the skating are loose and tighten them if they are loose;
3. Use common sense to choose safe occasions. Do not play roller skating on lanes, slopes, greasy or stagnant ground, etc .; use common sense to judge safety. Have a more prominent safety sign on your body when exercising in low-light venues.
4. Know your level and your limits. Play roller skating according to your own situation. Someone should be instructed when you learn new skills or movements, and be very careful.
5. Class. Find a good coach to come to class, and continuously accumulate professional knowledge and roller skating skills, and you can get the safety common sense of playing roller skating from the coach.
6. It is not allowed to gallop on the road to avoid causing irreparable harm, and the Traffic Law also stipulates that it is illegal to play roller skating on the road.
7. Learn safe stopping and falling methods to reduce the chance of falling and the degree of injury from falling. The training for safe fall is to disperse the impact of the fall through the protective gear and the whole body. When falling, keep the body to fall forward, avoid falling backwards or let a part of the body fully withstand the impact, such as hips, chin, Wrists, elbows, knees, etc. to reduce the degree of injury in a single area. The general recommendation is to lean forward, knees on your knees, lie down, slide forward with your palms touching the ground, and let the body stretch out at the same time, and then completely fall to the ground. After this series of actions, the fall The impact force will be completely dispersed, so as not to cause too much and too much damage to a single part. In response to the declining age of learners of roller skating, Ke Jiming reminded parents that children under the age of 7 should not learn single-row roller skating. Because single-row roller skating requires the legs to be tilted outward, children under 7 years of age have not yet matured their bones, which can easily lead to X-shaped legs, but learning double-row roller skating can be a reminder: children under 12 years old should be cautious when playing roller skating
Experts believe that children under the age of 12 are in a critical period of physical development. If they play roller skating for a long time, they will have excessive muscle distribution in their legs and affect their overall development. In addition, when playing roller skating, the waist, knees, and ankles need to support the body with force. If the force is improper, these parts are very easy to be injured. Therefore, in general, children under 12 are not suitable for long-time roller skating.
Children should have the guidance of professionals when playing roller skating. At the same time, it should be carried out under conditions that allow. Children must not be on the street or in places with hidden dangers of traffic safety. For example, some parents can buy some equipment to let children learn roller skating on their own, which can easily cause injuries to their feet and waist. This is a big deal for children and must not be careless.
如何 How to prevent injury from roller skating
● Warm up enough before wearing roller skates. It includes rotating the left and right ankles, rotating the wrists of both hands 36 times each, the knees turning inwardly, and outwards 36 times each. The fingers of your hands are against each other, and they are gently pressed 36 times towards each other;
● Wear elbow, wrist and knee pads. This is especially important when wearing short clothes and shorts in the summer, which can reduce at least 3/4 of the chance of injury. The helmet must choose the products of regular manufacturers, and the fastness must be sufficient. When practicing roller skates in pedestrian streets and citizen squares, the color of the helmet should be bright.
● Pay attention to the size of different ground friction coefficients (you may not use such professional words, but you can understand whether the ground is astringent or slippery), and finally determine the magnitude of the acceleration.
● Don't blindly drive on the slow lane and thrive under the control of electric cars and bicycles. You should choose pedestrian streets, civic squares, etc. where motor vehicles are not allowed to enter for trial steps.
● The way to protect yourself, besides taking full protective gear to fall in front of you according to the tutorial, if you fall to the side forward, you can also greatly reduce the chance of injury.
● Before deciding to join roller skating, it is best to go to the hospital for a bone density check. If there is osteoporosis, it is not suitable for roller skating.
● After a fall, do not let others lift up, because if it is not a fracture, you can rise up completely; if it is a fracture, others will drag you to make the injury worse! !! !! I saw one person fall (with full protective gear), and another onlooker pulled up his arm and pulled it up. As a result, the other person supported the ground with his other finger and caused a fractured finger (due to Hard wrist support, naturally use your fingers to support).