A plan that really works!How to Skate Off One Pound
For each pound of weight you want to lose, you will need to burn off approximately 3500 calories. A 150 pound person skating 11 miles per hour burns about 10 calories per minute. This means a 150 pound person skating 11 miles per hour would have to skate 6 hours to lose 1 pound (3500 calories / 10 calories = 350 minutes. 350 minutes / 60 minutes per hour = 6 hours of skating)
If you skate enough to burn off an extra 800 calories per day, you will lose 20 pounds in approximately 3 months. If you give yourself 6 months to lose 20 pounds, you only need to burn off an extra 400 calories per day. The amount of skating required to burn off 800 and 400 calories will vary widely from person to person, because it depends on your personal body weight and skating speed.
How Those Calorie Levels Were Determined
In order to lose 20 pounds, you will need to burn off a total of 70,000 extra calories during your weight loss period (3500 calories * 20 pounds). A typical 3 month period will have 13 weeks. 70,000 calories divided by 13 weeks = approximately 5400 calories per week. Divide that by 7 days in a week, and you can see that you would need to burn off 800 extra calories per day to lose 20 pounds in 3 months without altering your eating habits.
Calories Burned by Skating
The blue numbers in the following table are the number of calories a skater will burn at different skating speeds. I have listed calorie burn rates for skaters weighing 120 and 200 pounds. Skaters who don't weigh 120 or 200 pounds can use these numbers to estimate their own calorie burn rates..
Calories Burned Per Hour of Skating |
|||||||
Your |
8 |
10 |
12 |
14 |
16 |
||
120 lbs |
250 |
440 |
630 |
820 |
1000 |
||
200 lbs |
470 |
670 |
850 |
1000 |
1200 |
||
| Blue = calories
burned per hour |
|||||||
3 Month Plan to Lose 20 Pounds
The blue numbers in the following table are the number of hours you will need to skate every day to lose 20 pounds in 3 months without altering your eating habits. You can see that a 120 pound skater who can only skate 8 miles per hour will have to skate 3 hours a day or (more likely) combine skating with cutting back on the number of calories they consume. But if that same skater can kick up the speed to 14 miles per hour, they can lose 20 pounds in 3 months by skating 1 hour a day, with no change at all in their eating habits.
Your |
8 |
10 |
12 |
14 |
16 |
|
120 lbs |
3.2 |
1.8 |
1.3 |
1.0 |
0.8 |
|
200 lbs |
1.7 |
1.2 |
1.0 |
0.8 |
0.7 |
|
| Blue = number
of hours to skate per day |
||||||
6 Month Plan to Lose 20 Pounds
Losing 20 pounds in six months is a piece of cake for a skater! The blue numbers in the following table are the number of hours you will need to skate every day to lose 20 pounds in 6 months without altering your eating habits. If a skater can skate for 30 minutes every day, and maintain a speed of 12 miles per hour, they will lose 20 pounds in 6 months, even if they don't change their eating habits at all.
Your |
|
8 |
10 |
12 |
14 |
16 |
120 lbs |
|
1.6 |
0.9 |
0.6 |
0.5 |
0.4 |
200 lbs |
|
0.9 |
0.6 |
0.5 |
0.4 |
0.3 |
| Blue = number
of hours to skate per day |
||||||
Other health benefits of inline skating
