Does skateboarding make you lose weight?

Skateboarding is often thought of as a recreational activity, but it is actually a real sport which requires many hours of training to perform all kinds of acrobatic figures. But beyond its technical and fun aspects, it has considerable benefits for our health and can even help us lose weightaccording to Sophie Berthollet, president and co-founder of the Realaxe association (Paris). We explain how.

Skateboarding consists of riding on a skateboard to move around or perform more or less acrobatic figures, tricks. And The more figures there are, the more our body workssays Sophie Berthollet, who assures us that the skate sessions are as intense as the gymnastics sessions. In detail…

• Skateboarding is an aerobic activity that increases the heart rate, thereby improving cardiovascular health. Intense sessions can be comparable to running or cycling sessions in terms of energy expenditure!
• Skateboarding also strengthens many musclesespecially the thigh, leg, and calf muscles. Pushing and balancing movements also strengthen the core (abs and back muscles), arms, and shoulders.
• Maintaining balance on the board while performing tricks or riding on varied surfaces greatly develops coordination and proprioception (the perception of the position of one's body in space).
• The movements required to perform tricks or to dodge obstacles require good flexibility and great agility. Skateboarding helps improve these physical qualities, making the body more flexible and responsive.
• Long skate sessions improve your endurancewhich allows us to maintain physical efforts for longer without excessive fatigue and to take care of our cardiorespiratory health.
• Like many sports, skateboarding helps to reduce stress by releasing endorphins, feel-good hormones, which provides a great escape from daily pressures.
• It requires a high level of concentration and strategic planning, which stimulates our cognitive functions : Skaters must constantly analyze their environment, anticipate movements and adjust their technique accordingly.
• Skateboarding allows great creativity : each skater can develop their own style and tricks, which can be very rewarding and psychologically stimulating.
• Contrary to what one might think, it is a social sport which allows meet new peoplewhich can improve our mental and emotional well-being.

“Skateboarding is accessible to everyone, including overweight people… As long as you take certain precautions: choose a wide and stable board, sturdy trucks and good shoes. Warm up properly and don't try to go faster than the music: start by basic movements and simple displacements in areas dedicated to beginners and take regular breaks to avoid excessive fatigue,” advises Sophie Berthollet. And to qualify: “weight is not important for most practitioners, but it can be annoying when you climb in level and aim for performance.”

Skateboarding is a sport that can sometimes require high-intensity efforts. According to Sophie Berthollet, it can definitely be practiced as part of a weight-loss program. And this for several reasons…

As you will have understood, skateboarding allows you to burn a significant number of calories. “However, the number of calories expended depends of duration and intensitysessions (the more complex figures you do, the more calories you burn), but also individual factors such as weight, genetics, health status and experience of each person,” recalls Sophie Berthollet.

Regular practice of skateboarding allows you to increase your basal metabolismwhich is the amount of calories your body burns at rest. Building muscle also helps increase metabolism, as muscle burns more calories at rest than fat.

Skateboarding helps tone and strengthen our muscles, especially those in the legs and core. And a better body composition (more muscle and less fat) allows our body to be more efficient at burning calories.

Skateboarding increases our heart rate and can improve our cardiovascular enduranceallowing you to exercise longer and burn more calories.

The fun and social aspect of skateboarding potentially increases the frequency of training. And as Sophie Berthollet points out, Consistency is the key of any long-term weight loss program. Additionally, skateboarding can help reduce stresswhich may cause overeating or poor food choices.

As explained above by Professor Martine Duclos, head of the sports medicine department at the Clermont-Ferrand University Hospital, sport in itself does not make you lose weight. Weight loss depends on many factors, including our diet, our metabolism and our lifestyle. Skateboarding therefore has its place in an overall weight loss program, but its practice alone is not enough to induce significant weight loss ! Several factors can indeed thwart your ambitions:

• If you consume more calories than you expend (excess energy balance), even regular physical activity will not be enough to lose weight.
• Your body can adapt to exercise by becoming more efficient, meaning it burns fewer calories for the same physical activity over time. Metabolism can also slow down in response to weight loss, which can make it harder to continue losing weight.
• Exercise, especially strength training, can cause an increase in muscle mass. But muscle weighs more than fat, so even if you lose fat, the weight on the scale can remain the same.
• Certain medical conditions, such as a hormonal disorder (such as hypothyroidism) can make it harder to lose weight. Similarly, some medications can promote weight gain.
• Lack of sleep and stress can also affect appetite-regulating hormones (such as leptin and ghrelin) and increase hunger and cravings for comfort foods.

A holistic approach combining diet, various exercises, stress management and daily life is essential for losing weight in a healthy and sustainable way.

• Make sure your diet is rich in nutrientsbalanced in macronutrients (proteins, carbohydrates, lipids) and micronutrients (vitamins and minerals).
• Increase your protein intake to promote your satiety and muscle building. Examples: chicken, fish, tofu, legumes.
• Consume enough fiber to improve your digestion and prolong your feeling of satiety. Examples: vegetables, fruits, whole grains.
• Drink at least 8 glasses of water per day to stay well hydrated and properly regulate your appetite.

• If possible, include two to three bodybuilding sessions by week to increase your muscle mass and basal metabolism. Focus on large muscle groups: legs, back, core.
• Complete your sessions with other cardio sports such as running, swimming, or cycling. Ideally, get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
• Incorporate some HIIT sessions To burn maximum calories in minimum time: alternate between periods of intense effort and periods of recovery.

• Increase your daily activity: walk or cycle for your daily travel. Take the stairs instead of the elevator and engage in simple physical activities such as gardening, cleaning, or playing with the children.
• Get involved in relaxing and enjoyable activities to balance your levels of cortisol, a stress hormone that can influence weight. And practice stress management techniques like yoga, meditation or deep breathing.
• Finally, make sure to sleep 7 to 9 hours per night : good sleep regulates hunger hormones (leptin and ghrelin) and helps maintain a healthy weight!

Set achievable and measurable goals and be prepared to adjust your plan based on your results and feelings; what works for one person may need adjustments for another. If needed, consider consulting a professional to help you develop a personalized meal plan and provide you with tailored advice!