DaytonDailyNews.com

Inline skating is one of the best ways to get into shape without feeling as if you are working out.

Research conducted by Rollerblade, Inc., in conjunction with the Exercise Science Department at the University of Massachusetts, revealed that inline skating can offer a muscular workout comparable to running or cycling.

With an inline skating stride, muscles work for a longer period of time than they do in a running stride or pedaling cycle. The motion of skating also works the muscles along planes of movement that are overlooked with other activities, helping to provide increased strength balance. Inline skating can be tailored to nearly any age and fitness level, from a recreational conditioning activity to an all-out cardio and strengthening workout. In addition to strengthening and toning the legs and hips, skating helps to improve balance skills and stability. When engaging in activities that require balance, smaller stabilizing muscles are utilized to a greater degree, contributing to greater core strength.

Inline skating can be a great cardio workout, and if done on a regular basis, produces much of the same increase in aerobic fitness as regular running, and a stronger cardio workout than exercising on stair-stepping machines. Another benefit is that it is a low-impact activity, producing less than half the impact shock to joints as compared to running. Because it is fun, there is greater motivation to exercise for longer periods of time, adding even more to benefits gained and calories burned. A person weighing 150 pounds burns about 360 calories for each 30 minutes of inline skating, roughly equaling the calories burned in a similar intensity running workout.

Some tips:

• Take time to pick out the appropriate style of skates for your needs. Models range from beginner skates, such as Rollerblade's Wing 8.0, to those made for the advanced skater, with features designed to compliment different fitness and experience levels.

• If you are a beginner, initially honing your skills in a low-grass or low-carpet area instead of pavement is advised. Begin by walking in your skates with feet turned slightly outward, simulating how you will push off once you're actually out rolling. Starting, stopping and maintaining balance need to be practiced and mastered as well. A common mistake beginners make is standing up straight with knees locked or balancing their weight on their heels. Instead, try standing with the feet even and approximately four to six inches apart, arms extended in front of you, ankles and knees slightly bent and weight on the balls of the feet. When practicing, either have someone next to you or stand close to a stable object in case you feel wobbly. You can practice your balancing skills by standing on one foot at a time. The greater your balance, the easier stopping and skating will be.

• If you are uneasy about going it alone, a great way to get started is to take lessons. A call to area skating rinks or a store that sells inline skates can help you to locate classes, or if you know someone who already skates, ask if they would be willing to teach you. Instructional books and videos are also available on this sport as well as animated lessons on the Rollerblade Web site.

• Make sure to keep your skates free of debris. When choosing a location, look for surfaces that are dry and free of obstacles, holes and cracks that could cause falls, and steer clear of hills. Avoid skating outdoors at night or whenever there is low visibility.

• Prepare yourself for skating as you would with any exercise, by doing a brief warm up along with gentle stretching for the legs and low back, and a cool-down followed by more stretching afterwards.

• To help avoid injuries, always wear a helmet, along with wrist guards, knee and elbow pads, and if you are unaccustomed to exercise, or have a pre-existing medical condition, check with your doctor for guidelines before beginning any new fitness program. To learn more about inline skating and choosing the right skates, visit www.rollerblade.com. .

Marjie Gilliam is an International Sports Sciences Association Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, contact her at (937) 878-9018 or by e-mail at OHTrainer@aol.com. Her web site is http://www.ohtrainer.com.