【柚子轮滑】轮滑耗能比跑步少？塑形效果简直四舍五入一百昏！

        对于精致的小仙女小仙男们来说，在现阶段，生活中最大的矛盾是日益增大的胃口与落后的能量消耗之间的矛盾。

        不过，好消息是，这个矛盾并不是不可调和哒！选择一项自己喜欢的运动，能长久地坚持下去，燃烧热量，这也不是很难办的事情嘛！

        关于轮滑运动，很多人的观点是：滑起来那么轻松，似乎挺好玩，但自然没有跑步这个磨人的小妖精那么能消耗热量嘛！

        关于这个话题似乎有说不完的争议，今天柚子请到了专业人士，一起来听听她的说法。（好吧我承认，文章是我在网上找的，大家点击原文链接可以查看该文章）

        这篇文章说的正是轮滑在热量消耗、有氧训练、肌肉塑造与对关节的影响等方面对人体的作用，可以解决大家的很多疑问。

Is rollerblading better than jogging?

轮滑比跑步要好吗？

作者：ANDREA CESPEDES

作者简介：ANDREA CESPEDES本科毕业于普林斯顿大学，研究生毕业于哥伦比亚大学，专业瑜伽与健身导师，专门从事营养辅导，跑步训练，个人训练，团体健身指导，瑜伽和写作。

文章是全英文的，所以我做一下简单的翻译，有不正确的地方欢迎讨论。

Rollerblading dates back to as early as the 1700s, but it didn’t gain worldwide popularity until the mid-1900s. Hockey players were the first to use Rollerblades as an off-season conditioning tool, but they soon caught on with other professional athletes along with fitness enthusiasts for a calorie-burning and muscle-building workout. When compared with other forms of fitness, such as running, Rollerblading is nearly as effective in almost every category.

轮滑运动可以追述到18世纪，但是直到20世纪中期才在全球风靡起来。冰球运动员是最早使用轮滑作为非赛季训练工具，但随后也有很多专业的运动员出于健身的目的使用轮滑进行热量消耗和肌肉训练。与其他形式的健身训练相比，轮滑在每个方面都几乎一样高效。

Calories Burned
On average, Rollerblading and running burns about the same amount of calories per hour. For example, a 160-lb. person who Rollerblades for one hour burns about 913 calories while that same person burns about 986 calories running at 8 mph. You can increase the average number of calories burned per hour, however, by skating uphill or at a faster pace.

热量消耗

平均下来，轮滑与跑步每小时消耗的热量是几乎一样的。例如，一名160磅体重的人轮滑一小时消耗的热量是913大卡，而他以时速8英里（大约13公里）每小时的速度跑步一小时消耗的热量是986大卡。然而，通过加快步频或者轮滑爬坡，可以增加每小时的平均热量消耗。

Aerobic Benefits
With the ability to coast with the wheels on Rollerblades, the aerobic benefits from Rollerblading isn’t quite as good as running. However, Rollerblading is still a better aerobic workout than cycling. Similar to burning calories, you can increase the aerobic benefits by skating uphill or at a faster pace. You can also build endurance by skating at a slow, steady pace for a longer distance.

有氧训练

由于轮滑有其前进惯性，所以在有氧方面的训练效果不及跑步。但是，轮滑相比骑行来说还是更好的有氧运动。与燃烧热量相似，加快步频或者轮滑上上坡都可以增加有氧运动的效果。如果你步频缓慢、稳定地进行长距离滑行，还可以有效锻炼你的耐力。

Building Muscle
The side-to-side movement required for Rollerblading results in a better muscle building workout than running. This natural movement incorporates nearly every lower body muscle group, including the inner thigh and glute muscles. You can also strengthen the hamstrings, quadriceps and calf muscles by alternating between forward and backward skating. Swinging your arms during the skating motion also strengthens the arms and core. Rollerblading for about 20 to 30 minutes per day can strengthen these muscle groups and the surrounding joints, ligaments and tendons.

肌肉塑造

轮滑滑行需要重心的左右偏移，所以它在肌肉塑造上比跑步更加有效。这个自然的运动过程需要腰部以下的几乎所有肌肉群进行配合，包括大腿内侧和臀部。通过前滑和后滑的转化，你也可以加强腿部肌腱、股四头肌和小腿肌肉。在轮滑过程中的摆臂动作也对手臂力量与核心肌肉群的训练有所帮助。每日轮滑20~30分钟对上述肌肉群以及周边的关节、韧带和肌腱都会有所加强。

Joint Impact
By eliminating the foot strike on every stride, Rollerblading is generally safer on your joints than running. In fact, Rollerblading provides about 50 percent less impact to the joints when compared to running, according to the University of Massachusetts. As a result, someone with knee or hip injuries can use Rollerblading as a low-impact cardio and muscle-building exercise routine. Always skate on smooth surfaces and avoid making sudden stops, turns or twists to reduce the impact on your joints.

对关节的影响

由于轮滑不需要像跑步那样"一步一个脚印", 所以整体上来说，对于关节而言，轮滑比跑步更加安全。实际上，马萨诸塞大学的研究表明，与跑步相比，轮滑对关节的影响小了50%。所以，有膝盖或者臀部伤痛的人可以使用轮滑作为副作用小的日常有氧运动以及肌肉训练方法。记得要在光滑的表面滑行，避免急停，急转弯或者转身，以减少对膝盖的影响。

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对于轮滑运动的能耗，各位柚粉有什么体验？轮滑是否是你觉得适合你的运动？它给你带来怎么样的感受？一起来讨论一下吧！