Getting on a kick scooter undoubtedly has many benefits – one of the greatest being its sheer accessibility as a means of exercise. In fact, scootering to get fit and lose weight is possible for those of any age and size. So surely, you won’t need to do much to get yourself ready for scooting?
You might have thought so, but it’s still well worth bearing a few things in mind. After all, scootering for beginners can be made more dangerous by the fact that so many novices get into scooting in the first place due to having an overly sedentary lifestyle.
The great news is that amid today’s packed schedules and stressful lives, scootering can be an excellent way to gradually tone the muscles and build up general fitness. So, what are the steps – in both your diet and physical preparation – that will help you to get the best out of it?
You’ll Have More Food Options As A Scooterer
If you’re the kind of person who tends to snack a lot during a hectic working day, scootering could help you to ditch those chocolate bars in favour of healthier possibilities.
This is possible because scootering to work, for example, can be that brief shot of activity that primes your digestive system to make the most of the nutrients it absorbs. You’re therefore likely to have greater energy during the day, which will make you feel less reliant on those ‘naughty’ treats.
One other nutritional tip we would give to those interested in scootering for beginners is to scoot before, rather than after breakfast. This is because brief, low-intensity fasted exercise sessions – like a 30-minute journey to work on a scooter – can help to train the body’s fat-burning mechanism.
So, go scooting for a maximum of half an hour before grabbing breakfast, and your body is more likely to burn its fat stores for fuel, instead of depending on the energy your muscles store.
Warming Up Is A Key Part of Scootering For Beginners
You might not think a warm-up is necessary if you only use a scooter to go to work or take the kids to school. But even casual scootering is still exercise! So, you should take the brief time to warm up your muscles and loosen your joints, to minimise the risk of injury.
Try the following warm-up, which will only take you about 40 seconds.
- Loosen the joints, with a particular emphasis on the wrists and ankles. This is as simple as moving your hands and feet around to stimulate blood flow in these areas.
- Stretch open your hand a few times – this is your brake hand, so ensure there are no issues with it!
- Stimulate your calves. This can be done by moving from your tiptoes to placing your feet flat on the floor several times.
- Engage the glutes with a few small midpoint squats.
- Warm up the hamstrings by performing several alternate forward hamstring pop-outs.
- Finally, loosen up your back and shoulder muscles by rolling back your shoulders several times.
What About An Effective Scootering Cool Down?
Yep – even after using your kick scooter, a swift cool down will enable you to relax your muscles and prevent an overly quick drop in your blood pressure. A rapidly dropping heart rate can cause dizziness, so hold the below poses for just seven to 10 seconds at a time to prevent it – as well as to aid your muscle recovery for the next day.
- Focus first on your front leg quads. You can do this by grabbing your foot around the ankle from behind and – while ensuring your knees remain aligned – pulling your heel into your back. Make sure your spine stays nice and straight!
- This can be followed by a few hamstring stretches. There are different ways of stretching the hamstrings, so much depends on your personal preference. You might do it, though, by moving one leg forward while keeping your knees aligned. One of your knees should be extending as the other bends.
- Again, it will be time to stretch the glutes – and again, there are various ways of doing this. You might try, for example, standing up straight, crossing one leg over your knee and sitting your hips back. Your upper body should be kept straight, while you repeat with the other leg.
- Then, you’ll be able to stretch your calves. One technique for this is facing a wall with one leg toward, and another one slightly further back. As you lean on your hands against the wall, press your heel into the floor.
- The hip flexors can be stimulated next. You can do this by extending your legs and raising your hand up as you lean to the side to extend and stretch this particular group of muscles.
- Don’t forget to give some similar cool-down TLC to your upper back! We would suggest opening up your arms and reaching forward, as you would if you were embracing someone. Then, once a few seconds have passed, open up and stretch out.
- Finally, stretch your forearms by straightening your arm and pulling back your fingers. This will be an especially important step if you have spent a lot of time scootering or have simply had your hands tightly gripped on the handlebars.
One More Thing...
Remember that it isn’t just your own nutritional and physical preparation, but also making the right choice of kick scooter that will help you to get the best out of it for fitness.
So, be sure to choose a scooter that has a long wheelbase for stability, as well as that is light and nimble and doesn’t have too high or low a handlebar position. The latter should be about the height of your hipbone to ensure you’re as comfortable as possible.
Scootering for beginners doesn’t have to be overly intimidating. Equip yourself with the above knowledge, and you’ll be so much readier to scoot in a way that really boosts your fitness, safely and responsibly.