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.
The Treadmill
Programming Features
Warranty
Focusing on the core
The abdominal and back muscles are often collectively referred to as the body's core. Pilates exercises are designed to strengthen this core by developing pelvic stability and abdominal control. In addition, the exercises improve flexibility and joint mobility, and build strength.
How can one exercise technique claim to do so much? The Reformer, a wooden contraption with various cables, pulleys, springs and sliding boards attached, lies at the foundation of Pilates. Primarily using one's own body weight as resistance, participants are put through a series of progressive, range-of-motion exercises.
Despite the appearance of this, and several other equally unusual-looking devices, Pilates exercises are very low impact. Instructors, who typically work one-on-one or with two to three participants, offer reminders to engage the abdominals, the back, the upper leg and buttocks to stabilise the body's core. Exercise sessions are designed according to individual flexibility and strength limitations.
Pilates exercises are not limited to specialised machines, however. In fact, many gyms across the country now offer Pilates floor-work classes. These exercises also stress the stabilisation and strengthening of the back and abdominal muscles.
Connecting with Pilates
The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasise numerous repetitions in a single direction, Pilates exercises are performed with very few, but extremely precise, repetitions in several planes of motion.
So, what will all this focus and stabilisation get you? Well, according to its adherents, Pilates can help you develop long, strong muscles, a flat stomach and a strong back, and improve posture.
Of course, these changes are dependent upon other lifestyle factors, such as a well-balanced diet and regular, aerobic exercise. (Though some may claim that Pilates is all you need to develop stamina and endurance as well, an additional cardiovascular component may be advisable.)
An initial Pilates session typically includes a body assessment, which allows the instructor to pinpoint strength and flexibility weak spots. This is the time to become familiar with Pilates' unique breathing patterns, which don't always follow the exhale-on-the-exertion pattern of traditional exercise.
If you're more comfortable exercising at home, there are several Pilates and Pilates-type videos available, including the Fit & Flexible series, and The Method Precision series. Several home versions of the Reformer also are currently available in the market.
Whether you work out at a studio or on your living room floor, Pilates is an excellent way to challenge your muscles, improve flexibility and incorporate the mind/ body element into one effective exercise session.
The Treadmill
The treadmills have been the number-one-ranked home aerobic equipment for the past three years. If you've decided to join the ranks of treadmill owners, there are a number of factors to consider to ensure that you purchase a machine that meets your needs. There are a multitude of treadmills on
the market with different prices. You are likely to find that a treadmill's cost directly reflects its quality.
Before you leave your home, measure the space in which you'd like to keep the treadmill. While the average treadmill measures 64 inches long and 28 inches wide, there are machines that fold up to be stored under a bed or in a closet. Drive to the nearest fitness-equipment speciality store where the staff will be knowledgeable and you can choose from a wide variety of machines. Wear a comfortable pair of athletic shoes—the same pair you'll wear as you exercise on the machine at home. Consider three key elements as you shop: construction, programming features and the warranty.
Construction First, look at the treadmill's motor size (measured in horsepower) to determine the machine's longevity. Some manufacturers measure horsepower at continuous duty (the motor's ability to function under a load for an extended period of time), others at peak duty. Look for a motor with a minimum 2.0 continuous-duty horsepower, which will accommodate users who weigh more than 82 kg. Next, examine the treadmill's belt and deck. The belt should be at least two-ply, 17 inches wide and 49 inches long. The board thickness should measure at least an inch. The deck acts as a cushion for the joints, legs, back and feet. The most sought-after treadmills feature low-impact decks that flex under the user's foot plant to absorb the shock without rebounding to cause additional jarring. This feature is essential for individuals with shin splints and foot and back problems. A sturdy frame supports the belt and deck system. Treadmills that usually have a steel frame; some treadmills are constructed with aircraft aluminium frames that offer additional flexibility for impact absorption. Aluminium frames don't rust or corrode and are lighter and easier to move.
Programming Features
Lower-priced treadmills offer basic programming for variable speed, time, distance and calories. However, they seldom utilise user information, and the calorie counters aren't very accurate. The quality of the programming features, such as preset programmes that automatically vary the work-out intensity by raising or lowering elevation and increasing or decreasing speed, rises with price.
Heart-rate control programmes are convenient features that consider the user's age and weight and keep the exerciser at an intensity sufficient to achieve maximum fat-burning or cardiovascular benefits.
Other programming options include incline/grade settings. A maximum grade of 10 per cent may challenge beginning exercisers, while experienced exercisers may need a treadmill that reaches a 15 per cent grade.
Warranty
Most manufacturers warranty against manufacturing defects only, not normal wear and tear, and if a user weighs more than the machine's specifications, a warranty may be voided. Many machines come with a lifetime warranty on the frame, while warranties on features and components usually range from 90 days to three years, depending on the machine's quality.
Higher-end machines often come with a one-year in-home labour contract. You can purchase renewable extended warranties that cover everything from parts to labour.
Is the machine loud? Do you like how it looks? Does it offer a smooth ride? Is it easy to operate? Remember, this
product will be around for a long, healthy time, so determine what you want and need from it before you begin shopping to prevent a regretful purchase.
In 1996, The Journal of the American Medical Association reported that, based on a study from the Medical College of Wisconsin and Veterans Affairs Medical Centre in Milwaukee, treadmills provide the most efficient way to burn calories when compared to other popular exercise machines. Researchers asked eight male and five female young adults to exercise on six different types of indoor exercise machines, including a cross-country skiing simulator, cycle ergometer, rowing ergometer and stair stepper.
They compared energy expenditure at ratings of perceived exertion (RPE) levels of 11 (fairly light), 13 (somewhat hard) and 15 (hard), and found that subjects who exercised at an RPE of 13 burned approximately 40 per cent more calories per hour on the treadmill as compared to the cycle ergometer, which produced the lowest energy expenditure.
