Right Equipment
Mountain
bikes are sturdier than your average 10-speed or hybrid bicycle so they can
withstand rough roads. They
have
wide tires that grip the trail, and cantilever brakes, similar to
those found on a motorcycle.
When
purchasing a mountain bike, be sure that it isn't too large.
You should always be able to put a foot on the ground to steady yourself. A
helmet is a must, and knee and elbow pads are sure-fire scar presenters.
Your
Body on a Bike
Riding
a bike is one of the best cardiovascular exercises around.
Not only does it provide an aerobic workout, but it strengthens
the large muscles of the lower body, including the thighs, hips and buttocks,
without putting a lot of stress on the joints. The upper body and arms come
into play when climbing hills.
Always
warm up before you begin your ride. Pedal in a low gear over flat
terrain until you begin to sweat or feel warm.
This
usually takes about five to 10 minutes. And don't neglect
to cool down when you come to the end of your ride. Gradually
lowering your heart rate can help prevent the pooling of tactic acid
in the muscles. Again, pedal slowly in a low gear.
On
the Trail
Practice
makes perfect isn't a cliche when it comes to handling a mountain
bike. Once you start heading up hills and mountains and over rocks and steep falls,
you'll need to rely on your instincts, which, if they don't
come naturally, develop through practice. One of the first
things to do is to get a feel for how the brakes work. The front brake on a
mountain bike usually has more power than the back, and pulling it alone may
send you flying over the handlebars. Practice quick stops before you hit the trail
so you can feel how your weight may affect how you stop.
Cantilever
brakes are stronger than those on other bikes, allowing riders to control
factors such as their rate of decline. When descending a hill, lightly squeeze and
release the brakes—a technique called feathering—to prevent the
wheels from locking.
Change
gears as it becomes necessary in order to keep a steady cadence. Use a
low gear when you need power, and a high gear when you want speed.
Climbing
requires a shift in your weight that will control the
tires' grip on the ground. Short, steep hills may require out-of-the-seat
pedalling to gamer more power. If you try this on a long climb, however, you'll likely
tire before you reach the top. Shift your weight forward, off
the seat if necessary, to gain the power you need.
Get Pedaling
You
can obtain information about trails in your area from your
local library or mountain-biking group. The sooner you start pedalling, the
sooner you can test your limits—those set by both your body and your mind.
Tae-Bo
What is Tae-Bo?: Tae-Bo,
a unique and challenging fitness system, is
a martial arts/aerobics hybrid created by Billy Blanks in 1975. Tae-Bo combines
Tae Kwon Do, boxing and dance disciplines and puts them together in a
challenging programme set to hip-hop
music. A typical one-hour class consists of a series of jabs, punches, kicks and steps, choreographed in a series of
eight-count combinations.
The name, Tae-Bo, is a
combination of other words. "Tae" means "leg"
and it relates to the kicks and lower body part of the work-out.
"Bo" comes from boxing and the upper body punches
that are an integral part of the work-out. Set to the upbeat
music, Tae-Bo can be a very satisfying work-out because it engages the
entire body.
Who
can Participate?: Tae-Bo is for anyone who wants a complete
work-out. But more than just exercise calorie and fat-burning
exercise Tae-Bo offers a work-out for the entire body. As with any new
exercise programme, you should consult your health care provider first
before embarking on it.
Tae-Bo
can be done at your own rate. As you build strength, you can do
more and you can increase your level of physical fitness, Tae-Bo officials say.
Many
women are attracted to the programme as a form of strength building.
Since Tae-Bo is set to music, it's a lot of fun. You build strength while
enjoying yourself. In addition, while Tae-Bo shouldn't be considered a
self-defence course, you can learn defensive moves through it
because the programme uses imaginary opponents as targets.
How
Soon can You See Results?: According to Billy Blanks Enterprises
research, some people report feeling a change in their body the very
first time they do Tae-Bo and they begin to see results in as little as three Tae-Bo
sessions. Others report change over several weeks. Everybody is a little
different and individual results vary.
How
Often Should I do Tae-Bo?: First, as with any fitness programme,
check with your physician to make sure you can start an intense
work-out programme. Tae-Bo can be done everyday or a couple of times a week.
For maximum benefit, like any other cardiovascular programme, you
should consider doing the Tae-Bo at least three times a week,
according to Billy Blanks' Enterprises.
Beginners
are advised to start slow and build up their endurance. Tae-Bo is
challenging and requires use of your entire body. Don't get discouraged if you get
tired quickly in the beginning. The entire idea of Tae-Bo is to
maximise the benefits by incorporating the entire body into the
work-out.
Where Can You Practice
Tae-Bo?: Tae-Bo is a trademark of Billy Blanks Enterprises. The routines and
music mixes
have been designed by
Blanks. The Billy Blanks World Training Centre
in Sherman Oaks, CA. is the original setting for Tae-Bo classes. But, if you don't happen to live near the
studio, you can get started on your
Tae-Bo workout in two ways:
·
Find an instructor who has completed the
Billy Blanks Tae-Bo training course. The training programme has graduated
many instructors. Beware of copy-cat programmes, however. There are many
"sound-alike" programmes that promise the complete work-out,
but the Billy Blanks organisation says there is no substitute
for the original Programme.
·
Buy a videotape. By watching the tape and
following the Tae-Bo routine, you can get the benefits of the whole-body
workout in the privacy of your own home.
The
Sneakers
If
you've tried to buy a pair of athletic shoes recently, you probably
realise that the canvas sneakers of the past have been
replaced by high-tech, state-of-the-art athletic gear of the
present and future. Consumers are faced with so many options
that the task of choosing a pair of shoes has become increasingly
complicated and confusing, not to mention expensive. By attaining a good working
knowledge of athletic footwear, you will be less likely to fall for
the latest gimmick or be coerced into spending above your budget.
Required
Items
When shopping for
athletic shoes, the most important step is deciding what sport you will be using them
for. Most sporting goods stores carry a variety of shoes for
activities such as running, walking, tennis, basketball and aerobics. Multi-purpose
shoes such as cross trainers may be a good alternative for those
who want to combine several sports or activities, such as bicycling and weight
training, in a single work-out.
Once
you have decided on the particular type of shoe you need,
it is important to know how to get a good fit. Remember, no
matter how popular a shoe is or how good it may look, it won't
do you any good if you have blisters after the first week
of wearing it.
The
Shoes
When
purchasing shoes for a specific sport or fitness activity, you must consider
your foot type. People with high-arched feet tend to require greater shock
absorption than those with average feet.
High-arched
(caves) feet also suffer from lateral instability and
are more prone to ankle sprains. Conversely, people with low-arched
("flat") feet require shoes with less cushioning but greater support
and heel control.
After
considering the type of shoe needed for a particular activity
and evaluating your needs based on your foot type, use
the following information to ensure you get the best fit:
·
Choose an athletic-shoe store or speciality
store with a large inventory. They will have a variety of sizes available.
·
Try to get fitted for footwear at the end of
the day, when foot size is at its maximum. It is not unusual for an individual's
foot to increase one-half a shoe size during the course of a single
day.
·
Allow 1/2 inch, or the width of your index
finger, between the end of your longest toe and the end of the
shoe. If one foot is larger than the other, buy the larger size.
·
The shoe should be as wide as possible across the forefoot without allowing slippage in the heel. If the shoe
has variable-width lacing, experiment with the narrow and wide eyelets to achieve a custom fit.
Final
Considerations
Athletic
shoes no longer require a breaking-in period. However, they will lose their
cushioning after three to six months of regular use. It is important to be
aware of when your shoes need to be replaced because, if they are no
longer absorbing the pounding and jarring action of the sport,
you are more likely to sustain knee and ankle injuries.
A
final consideration when buying athletic shoes is price. It is
possible to spend anywhere from Rs. 500/- for no-name brands
to more than Rs. 7500 for Reebok's or Nike's latest technological
wonder. Be sure to consider both your budget and your fitness needs before
spending a small fortune on shoes.
Finally,
though purchasing may be a big investment, it is not a long-term one. If
you spend a fortune on the latest style today, a new style will probably replace it
tomorrow. It would be more practical, unless you are at a
competitive level, to spend a reasonable amount and get the most for
your money.
Pilates
Primer
Would
an exercise technique by any other name still be as effective?
Because of trademark restrictions (which have several organisations
embroiled in lawsuits with the owners of the term), some studios refer to their
Pilates-like technique as 'the method,' or even the phrase the 'p
word.'
This
squabble over terminology shouldn't keep you from finding a reputable,
qualified instructor. Are you wondering what all the fuss over Pilates is about? The
word has been tossed around quite a bit lately. Pilates (pronounced
Pi-lahteez), used primarily by dancers for deep body conditioning and injury
rehabilitation, is a 70-year-old exercise technique first
developed by German immigrant, Joseph Pilates.
Only recently has it
migrated from its long-held position at the fringes of traditional fitness methods
such as aerobics
and
weight training. Hollywood has been a key factor in turning
the spotlight on Pilates, as numerous models and actresses pay homage to
Pilates for their beautifully toned, fit bodies.
