The calorie burn depends on your speed: A 155-lb. woman skating slowly (less than 14 kilometres per hour) burns about 387 calories per hour. Fast, full-out skating (for example, chasing a puck) burns 633 calories per hour. Kunze adds that skating outside offers a bit more of a workout than an indoor rink since you're contending with wind and bumpier, harder ice.
The most common injuries are to the wrist, or those that come from falling backwards onto the ice and hitting your tailbone or the back of your head. Says Kunze: "If you're skating stiffly, and flail your arms backwards when you lose your balance, you'll end up on your butt. You need to bend your knees a bit to gain more control, so that you'll fall on your side."
What to wear
Warm, light layers work well no matter where you skate. Buying skates, rather than borrowing or renting, is best because your feet will be fitted properly and you'll be more comfortable (see box, above right). A helmet is a great idea, and it's generally mandatory for skating lessons; you will need either a hockey helmet or a multi-purpose winter sports helmet such as one used for skiing or snowboarding.
Take lessons
If you're a beginner or just want to brush up your skills, take adult skating lessons. They generally cost about $75 and up for group lessons, and run for six to eight weeks. Look for classes that are 45 minutes to an hour long, with at least one teacher to every eight students, suggests Kunze.
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