Skate Your Way to Fitness: The Weight Loss Benefits of Skateboarding

Can skateboarding help you lose weight? Absolutely!! If you're looking for a fun way to stay active and shed some pounds, skateboarding could be the perfect solution. Here's a quick overview:

• Full-body workout: Skateboarding engages muscles from your legs to your abs and upper body.

• Burns calories: Expect to burn between 300 to 500 calories per hour.

• Cardio benefits: Lifts your heart rate, boosting endurance and fat burning.

• Mental benefits: Reduces stress and boosts mood.

As a professional longboard skater with years of experience, I've seen myself how skateboarding can help people lose weight, improve their fitness level, and enhance their sense of well-being. Now, let’s dive deeper into how you can achieve your fitness goals with a skateboard.

How Skateboarding Helps You Lose Weight

Calories Burned While Skateboarding

Skateboarding is an effective way to burn calories. On average, you can expect to burn between 300 to 500 calories per hour while skateboarding – depending on factors like your weight, intensity and duration of the session.

For example, a person weighing 155 pounds can burn approximately 372 calories in an hour. Meanwhile, someone weighing 185 pounds would burn around 444 calories in the same timeframe.

The more you push yourself and perform tricks, the more calories you'll burn. So, if you're looking to lose weight, skateboarding is a fun and dynamic way to do it.

Cardiovascular Benefits

Skateboarding isn't just about burning calories. It's also a great cardio workout. When you skate, your heart rate increases, which helps to improve your cardiovascular health. This elevated heart rate boosts your endurance and improves fat burning.

A consistent skateboarding routine can help lower your risk of heart disease and improve your overall cardiovascular fitness. The varied movements and constant balancing required in skateboarding make it a comprehensive cardio workout that keeps your heart pumping and your blood flowing.

Muscle Engagement and Toning

Skateboarding provides a full-body workout. Here's how it engages different muscle groups:

• Legs and Glutes: Pushing off the ground, performing tricks, and maintaining balance all work your leg muscles, including your quads, hamstrings and calves. Your glutes also get a significant workout as they help stabilize your body and generate power.

• Core: Balancing on the board requires constant engagement of your core muscles. This helps tone your abs and improves your overall stability and coordination.

• Upper Body: While it might seem like skateboarding is all about the legs, your upper body also gets involved. Steering and performing tricks engage your arms, shoulders and back – contributing to upper body strength.

The combination of these muscle engagements results in improved muscle tone and strength. Skateboarding not only helps you lose weight but also sculpts and tones your body, giving you a leaner and more defined physique.

By incorporating skateboarding into your fitness routine, you can enjoy a fun, dynamic, and effective way to achieve your weight loss and fitness goals.

Skateboarding vs. Other Forms of Exercise

Skateboarding vs. Running

When comparing skateboarding to running, both activities offer unique benefits for weight loss and fitness.

Calories Burned: Running can burn more calories per hour compared to skateboarding. A person weighing 155 pounds burns around 372 calories per hour skateboarding, while the same person can burn approximately 606 calories running at a 5 mph pace.

Muscle Engagement: Running primarily engages the lower body, focusing on the legs and core. Skateboarding on the other hand, involves a broader range of muscles. It not only works the legs and core but also the upper body, as you use your arms for balance and tricks.

Fun Factor: Skateboarding often feels less like a workout and more like a fun activity. The thrill of learning new tricks and cruising on the board can make it more enjoyable and motivating compared to running, which can sometimes feel monotonous.

Skateboarding vs. Gym Workouts

Gym workouts provide structured and targeted exercises, while skateboarding offers a more fluid and dynamic approach to fitness.

Full-Body Workout: Both activities can provide a full-body workout. In the gym, you can target specific muscle groups with weights and machines. Skateboarding naturally engages multiple muscle groups simultaneously, offering a holistic workout without the need for equipment.

Engagement: Skateboarding keeps you constantly engaged with its varied movements and the need for balance and coordination. Gym workouts can sometimes become repetitive, which might affect motivation. The varied and unpredictable nature of skateboarding can keep you more engaged and excited about staying active.

Motivation: Many people find it easier to stick with skateboarding because it's fun and social. Learning new tricks and improving skills can be highly motivating. In contrast, gym workouts often require more discipline and – for some – can feel like a chore.

Brandon DesJarlais dropping in on our inflatable Evolution Mini Ramp.

Skateboarding vs. Roller Skating

Roller skating and skateboarding share similarities but also have distinct differences that affect their fitness benefits.

Balance and Coordination: Both activities improve balance and coordination. However, skateboarding requires more dynamic balance adjustments due to the smaller surface area of the board – especially when trying to perform tricks. This can lead to greater engagement of the core muscles.

Muscle Groups: Roller skating primarily works the legs and glutes. Skateboarding engages these muscles as well, but also involves the upper body and core to a greater extent, for example when performing tricks and navigating obstacles.

Fun Factor: Both activities are enjoyable and can be a social experience. However, skateboarding often has a more diverse community with a culture that encourages creativity and self-expression. This can make it more appealing to those looking for a unique and engaging way to stay fit.

Each of these activities has its own set of benefits. Whether you choose skateboarding, running, gym workouts, or roller skating, the key is to find an activity you enjoy and can stick with. This will help you stay consistent and achieve your fitness goals.

Tips for Effective Weight Loss Through Skateboarding

Importance of a Balanced Diet

To maximize weight loss through skateboarding, a balanced diet is crucial. Eating healthy foods like fruits, vegetables, proteins, and low-fat dairy products can provide the energy needed for your skate sessions. Avoid fast food and processed foods, and cut out sugary drinks like soda. Instead, drink plenty of water to stay hydrated. Weight loss is 80% diet and 20% exercise.

Healthy Eating Tips:

• Eat a variety of nutrient-rich foods.

• Control portion sizes.

• Limit added sugars and saturated fats.

• Stay hydrated with water.

Consistency and Intensity

Consistency is key to losing weight with skateboarding. Aim for regular sessions, even if they are short. Skating for just 20 minutes daily can add up over time. The intensity of your skate sessions also matters. Push your limits and try to vary your routines to keep things interesting and challenging.

Tips for Consistency and Intensity:

• Set a regular skate schedule.

• Gradually increase the duration and intensity of your sessions.

• Mix up your routines to avoid boredom.

• Track your progress to stay motivated.

Skatepark Activities for Maximum Burn

Skateparks offer a variety of obstacles that can help you burn more calories. Practicing tricks, jumping down stair sets, and navigating ramps can turn your skate session into a high-intensity workout. Aim to spend at least some of your skate time at a skatepark to maximize your calorie burn.

High-Intensity Skatepark Activities:

• Tricks: Learning new tricks can keep your heart rate up and engage multiple muscle groups.

• Obstacles: Use ledges, benches, and bowls to challenge your balance and coordination.

• Ramps and Stair Sets: These can provide a cardio boost and help build leg strength.

By combining a balanced diet, consistent and intense skate sessions, and utilizing skatepark obstacles, you can effectively lose weight while having fun on your skateboard.

Mental Health Benefits of Skateboarding

Stress Relief and Mental Clarity

Skateboarding isn't just a physical activity – it's a powerful tool for mental health. One of the most immediate benefits is stress relief. When you're on your board, you focus on the present moment, which helps clear your mind. This mindfulness can reduce anxiety and improve overall mental clarity.

Outdoor Activity: Skateboarding usually takes place outdoors, allowing you to soak in the fresh air and sunshine. This exposure to nature can further improve your mood and reduce stress.

Focus and Mindfulness: Performing tricks and navigating obstacles require intense concentration. This focus helps take your mind off daily worries, providing a form of mental escape. Skateboarding releases endorphins and dopamine, which are natural mood lifters.

Building Confidence and Community

Skateboarding also helps build confidence. As you master new tricks and steer challenging terrains, your self-esteem grows. This sense of achievement can translate into other areas of your life, making you more confident overall.

Inclusive Spaces: Skateboarding communities are often very inclusive. Groups like Skateistan use skateboarding to empower marginalized youth, showing that the sport can break down social barriers and promote inclusivity.

Support and Social Interaction: The skateboarding community is known for its supportive nature. Whether you're a beginner or a pro, you'll find people willing to help and cheer you on. This social interaction can boost your mental health by providing a sense of belonging and support.

Stories of Empowerment: There are many stories out there about how skateboarding has changed lives. For example, the story of Kamali – a young Indian girl breaking social norms – inspired many and was even made into an award-winning documentary. I’ve also read about the rise of surfskating among Chinese women during the COVID-19 lockdowns, which helped them reduce anxiety and build a sense of community.

By combining the physical benefits of skateboarding with its mental health advantages, you can achieve a holistic sense of well-being.

Frequently Asked Questions about Skateboarding and Weight Loss

Does Skateboarding Reduce Belly Fat?

Yes, skateboarding can help reduce belly fat. When you skateboard, you engage in a full-body workout that burns calories and builds muscle. According to Beyond the Board, an hour of skateboarding can burn between 300 to 500 calories. This calorie burn contributes to overall fat loss, including belly fat.

Additionally, the core muscles are heavily engaged when performing tricks and maintaining balance. This constant engagement helps tone the abdominal muscles, making it easier to shed belly fat over time.

Can Skateboarding Slim Legs?

Absolutely, skateboarding can help slim your legs. The act of pushing off the ground, balancing, and performing tricks targets the muscles in your legs and glutes. Over time, this consistent muscle engagement can lead to more toned and slimmer legs.

For example, Beijing resident Mina Zhao found that skateboarding helped her lose weight and feel more accomplished. Skateboarding's repetitive movements, like pushing and carving, provide a workout similar to running or cycling, which are known for their leg-slimming benefits.

How Often Should I Skateboard to Lose Weight?

To see effective weight loss results, aim to skateboard regularly. Here are some tips:

• Consistency: Try to skateboard at least 3 to 5 times a week. Consistent activity helps maintain a calorie deficit, which is crucial for weight loss.

• Duration: Each session should last at least 30 minutes. According to GQ India, skateboarding for an hour can burn between 300 to 500 calories, depending on the intensity.

• Intensity: Mix up your routines. Include cruising, performing tricks, and navigating obstacles to keep your sessions challenging and engaging.

Combining skateboarding with a balanced diet and other forms of exercise will maximize your weight loss efforts. For more tips on maintaining a healthy lifestyle, check out resources like Forbes Health.

By incorporating these practices, you can effectively use skateboarding as a fun and engaging way to lose weight and improve your overall fitness.

Conclusion

In conclusion, skateboarding is an effective and enjoyable way to lose weight. It offers a full-body workout, burns calories, and improves cardiovascular health. Plus, it's a lot more fun than traditional exercises like running or gym workouts.

At Beyond the Board, we believe that skateboarding isn't just a sport – it's a community. Our inclusive spaces ensure that everyone, regardless of background or skill level, feels welcome and supported. This sense of community can make your fitness journey more enjoyable and sustainable.

Inclusive Spaces and Community Support

Skateboarding brings people together. Groups like ChubRollz are creating safe spaces for plus-size individuals to skate and build community. This support network can be crucial for staying motivated and committed to your fitness goals.

Long-Term Benefits

The long-term benefits of skateboarding go beyond physical fitness. It helps reduce stress, boosts mental clarity, and builds confidence. As you progress, you'll find yourself more focused and resilient, both on and off the board.

For those interested in joining a supportive and inclusive skateboarding community, visit Beyond the Board to learn more about our events, workshops, and resources – including an interactive world map we hope you will find useful.

So, grab your board and start skating your way to a healthier, happier you!