How to Do
The heavy skating should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy skating.
Beginning
1. Begin with your legs slightly wider than shoulder width apart and your arms at your sides.
2. In a reverse lunge, bring one leg behind you at a slight angle. The front knee should be at a 90-degree angle.
3. Swing your arms in front of your bent knee and leap forward with your back leg to switch sides in a skating motion. As if you were a speed skater, alternate your arms as you switch sides.
Movement
1. Begin by standing on one leg. Hop from one side to the other, switching legs as if hopping over a puddle or speed skating.
2. Swing your arms from side to side, touching the opposite arm to the opposite standing leg while lowering your body.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
