Because of its intensity, skateboarding can be an effective activity for those looking to lose weight. Serious skateboarders who skate regularly and for hours at a time typically have lean and muscular bodies because of the calories they’re burning and the stress they’re putting on their muscles. Even for beginners, skateboarding offers a cardio workout that burns a relatively high number of calories. Burning more calories helps create a caloric deficit, which in turn results in weight loss.
Keys to Losing Weight
Your body loses fat whenever you burn a greater number of calories than you consume over a period of time. When you burn more calories than you take in, you force your body to get its fuel by breaking down the excess fat you have stored on your body. Each 3,500 caloric deficit you create equates to a pound of fat loss. The most effective way to lose weight, therefore, is to increase calories burned by regularly exercising and to decrease calories taken in by adjusting your eating habits.
Calories Burned Skateboarding
The amount of calories you burn during a bout of skateboarding depends on a handful of factors, including how long you skateboard, the intensity of your skating session and your current body weight. The longer and more intense your skateboarding session, the more calories you'll burn. The more you weigh, the harder your body has to work when you’re skateboarding and the more calories you’ll burn. According to Harvard Medical School, a person weighing 125 pounds burns about 150 calories in 30 minutes of skateboarding, while a 155-pound person burns about 186 calories and a 185-pound person burns about 222 calories.
Significance of Your Eating Habits
While skateboarding will cause you to burn extra calories, to lose weight you also need to monitor your calorie intake. You can quickly annul the calories burned skateboarding by eating a high-calorie meal. Figure out how many calories you should take in everyday by calculating your basal metabolic rate, or BMR. Your BMR is the number of calories you burn in a day with regular activity.
Women find their BMR with the formula 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). Men use the equation 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years). Once you know your BMR, you can adjust your diet and exercise to get your calorie deficit. You can eve adjust only your diet. For example, if you take in 300 fewer calories than your BMR every day, you’ll create a 2,100 caloric deficit every week by adjusting your diet alone.
Potential Rate of Weight Loss
The rate at which you’ll lose weight with skateboarding depends on how quickly you create a caloric deficit. For example, if you are a 155-pound person and incorporate five 30-minute skateboarding sessions into each week, you’ll burn about an extra 930 calories. If at the same time, you adjust your eating habits so that you’re consuming 300 fewer calories each day than your basal metabolic rate, you’ll be decreasing your calorie intake by 2,100 every week. By adding 930 to 2,100, you know that you’ll be creating a total weekly caloric deficit of 3.030. Knowing you need a caloric deficit of 3,500 to lose a pound, you can assume you’ll lose just under a pound of fat every week. You can lose weight faster by skateboarding more frequently and longer and consuming fewer calories. However, to ensure you keep your rate of weight loss healthy and safe, keep your rate of loss at a maximum of one to two pounds per week.
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