In today’s fitness market, there are any number of workout options. Many people choose to purchase a membership at a local gym or fitness club. Other people decide that running is the way they want to get healthier. Some people prefer swimming, walking, hiking, etc. There are plenty of options for people looking for exercise.

One popular option is bicycling. Bicycling is less stressful on the joints than running and more convenient than dashing off to the gym. Most people already have a bike so it’s cheap to get into, and even if you don’t have a bike, the investment is well worth it. Which do you think you’re more likely to waste, a gym membership or a bike? At least you can loan out your bike or sell it if you don’t want it.

So you’ve decided that you’re going to get into biking as a way to improve your health. The first thing you need to do is get a bike. If you already have one that you feel is suitable, then feel free to skip this paragraph. For those of you looking to buy a new bike, your options can be narrowed down to a few basic choices.

First of all, how serious are you about bicycling? If you really intend to do some serious riding then you need to look at the more expensive, elite bicycles. The bikes carry higher price tags because of their decreased weight and increased features. They use space age materials such as carbon fiber and advanced designs. For most people a decent mid-grade bike will do. These bikes will have some of the features of more expensive bikes but without all the bells and whistles that a normal rider can do without. These bikes utilize reliable steel (or chrome-moly) frames and good shifters and solid brakes.

If you just want some kind of cheap ride to get around town, there are plenty of low-cost bikes out there, but you’ll end up with a heavier bike that’s more prone to falling apart. Such bikes should be fine for the short-term, but you’ll probably have to replace it sooner than you’d like, especially if you use it a lot.

Another question you need to ask yourself is where you’ll be riding the bike. Are you going to be mostly riding on sidewalks and roads, or will you be taking it on trails and rugged terrain? As you may’ve guessed, there are bikes designed specifically for the road and ones made for taking off-road.

Road bikes are light and fast and off-road bikes, popularly known as mountain bikes, are more rugged and often feature ride-softening suspension systems for the front and back wheels. There are also hybrid bikes designed to be taken pretty much anywhere.

After your bike, the next most important purchase you make will be safety gear. A good helmet is of the utmost importance. Many riders shun helmets but the smart rider knows how important they are. Nobody can predict an accident, and even the best riders have their bad moments so a good helmet is an extremely wise investment.

You may also want to look into gloves and possible knee and elbow pads if you’re going to be doing some serious mountain biking. Also a pair of shoes with a good sole is important. A safety item many riders forget about is a light. You should do everything you can to make yourself visible to drivers. Good front and rear lights are mandatory if you’re going to be riding in low-light conditions or at night. You may also want to consider clothing with reflective strips to make yourself more visible to drivers.

When it comes to the workout itself, remember the basics which apply to any kind of exercise. Eat properly. Drink plenty of water and sports drinks. Warm up before you take off on your bike. Do some stretches, and don’t forget to stretch afterwards. You won’t believe how much it’ll cut down on your soreness if you stretch after your bike ride. Bicycling is a great, fun way to get into shape. It works almost every muscle in your body and builds up your cardiovascular health.

Gregg Hall
http://www.articlesbase.com/sports-and-fitness-articles/if-you-want-to-be-healthier-and-more-fit-you-should-consider-cycling-68211.html

The first mountain bikes did not have clipless pedals, which made it very difficult to get their feet out of the toe-clips if they needed to. It made it very unsafe, because the rider was p://www.autotrafficavalanche.co.uk/”>auto traffic avalanche sometimes forced to go down with his mountain bike when it wrecked. When clipless pedals were invented, it made mountain biking safer. Riders can easily twist rob benwell their foot out of the pedal or if there is sufficient force, the shoe and pedal will come apart without having to twist the foot.

If you ride just for fun and your bike is without the clipless pedals, then you will want to find mountain bike shoes that are compatible with Shimano Pedaling Dynamics (SPD) anyway. All you will have to do is beat eczema leave the cover intact over when the cleats attach. This will give you the opportunity to go clipless later if you so desire. If you do have pedals that are clipless, then you will want to ensure that the mountain bike shoes that you choose work with your particular pedals.

Mountain bike shoes should not have laces that can become wrapped up in the bike chain, should allow extra room for bleeding piles swelling feet, and, most importantly, they should be comfortable. If you want more pedaling power, then you will want to choose mountain bike shoes with a stiffer sole. If you think that you will be walking gold secrets a great deal in your mountain bike shoes, then you will want to choose a more flexible sole. If you are not sure which mountain bike shoes are best for you, then ask for help at your local bike shop or a reputable online bicycle store.

In the world of cycling, you will find that stop sweating and start living there are specific manufacturers that are good at a specific area of cycling. Other sporting goods manufacturers try to be good at many different types of merchandise, but cycling manufacturers usually concentrate and focus on a specific area of cycling. They try to make the best version of that particular item as possible. One example of this is Fox clothing. They are well-known for their cycling clothing for both men and women.

With all of the different kinds of cycling that you can do, you will find that there are also different kinds of bikes for each of these. A cross-country bike will be differently designed than a mountain bike, for example. This also is true autoblog system x in bicycling clothing. Fox clothing makes all different kinds of cycling clothing, from the looser fitting jerseys and shorts to closer fitting clothing that is more aerodynamically designed. If you take occasional falls when you are biking, then you may want to choose loose fitting apparel to help give yourself some cushioning when you fall.

Alastair Hamilton
http://www.articlesbase.com/sports-and-fitness-articles/choosing-the-right-mountain-biking-shoes-101091.html

The categories of equipment for mountain bikes include a great number of subcategories. These subcategories include the bikes, frames, accessories, biking apparel, and even the separate components that make up the bikes. There are a number of items that you can get for mountain biking, so it is imperative that you know what you want. You first need to determine what kind of biking that you do. Do you mountain bike for fun or are you into it for racing? If you have just started your mountain biking adventure, then your first purchase will need to be a bike that will meet your needs and wants.

Clothing that is specially made for mountain biking is much looser than the other clothing made for cycling. The difference between mountain biking apparel and other biking apparel is very noticeable and easy to see. All kinds of cycling have one thing in common, however, and that is helmets. Helmets should be worn anytime you are on your bike. This will help to protect your head from the many hazards that may be on the trail.

There are accessories that can help make your biking safer for you, too. One of these accessories is mountain bike lights. If you are going to be riding at night, then you will need some kind of lighting on your bike, whether it is LED lights or other lights. Lights enable mountain bikers to enjoy the trail at any time of the day or night.

You can find your mountain bike supplies at your local bike shop or online at many different bicycling retailers. You can find everything that you need-from knee guards to full body guards to helmets to other apparel and accessories. The shops will be able to assist you to find mountain biking gear for any level of rider, from the casual to the more extreme enthusiast.

Protective gear is essential in mountain biking, especially. It will help you to withstand the rigors of mountain and downhill racing. Many different body armor pieces help to protect different parts of the body to make sure that you will be protected if you have an accident. This gear is specially made to protect you without taking away from the experience and fun of mountain biking.

The most important thing that you need to purchase to help keep yourself safe is a biking helmet. A helmet can keep you alive in this sometimes dangerous sport. No matter how small the race, biking helmets are required to help keep you safe. To keep your hands free from burns or blisters, you may want to choose some gloves. They serve a functional use as well, because they help to give you a much stronger grip on the handlebars for maximum control.

Mountain biking demands comfortable clothing. Most races occur during the summer, so shorts and t-shirts are the most commonly seen clothing, but during the winter months, you may see pants and sweatshirts. You are sure to find the perfect clothing to ride in no matter what time of the year to help you be comfortable and to look cool.

Alastair Hamilton
http://www.articlesbase.com/sports-and-fitness-articles/equipment-for-mountain-bikes-102025.html

Mountain bike shoes are specialized footwear. They are customized for the kind of cycling you plan to do, the model of your cycle, the terrain you are going to cover and finally your personalized needs.

However, the basic criterion that makes a cycling shoe is determined by the pedal of the bike.

Originally, biking shoes were made of hard leather soles made firmer with a metal or plastic shoe plate or cleat nailed to it. The cleat had a slot that fitted into the pedal of the cycle, while the toe clip and strap worked to keep the bikers grip on the pedals.

When the clipless pedal became the norm, the features of the cycling shoes had to be modernized accordingly. Hence, the shoes featured cavities or clefts to smoothly accommodate cleats for clipless pedal machines for instance in Shimano’s SPD (Shimano Pedaling Dynamics) and LOOK.

Special features of modern cycling shoes.
Mountain cycling shoes have features that make it safe and ideal for this fun filled yet highly challenging activity. They are:

1. Sole is very smooth, tough and inflexible
2. Sole is slightly curved at the ball of the foot that works to transfer force and pressure to the toe while cycling
3. Adaptable while in use
4. Features either velcro straps or even more complex straps instead of laces
5. Unhooks easily

Types of cycling shoes soles

The stuff the sole is made of and degree of tread it ensures determines the weight of the shoe, which is vital to this special footwear. There are generally three kinds of soles available:

1. Economical brands feature an injection-molded plastic sole. However, they are heavier and prone to flexing.
2. Moderately priced brands have a combination sole, either made of plastic and carbon fibre, plastic and fibreglass, or completely carbon fibre.
3. Premium brands manufactured post-2002 use carbon fibre soles.

How do the cleats of mountain cycling shoes differ from others?
The kind of pedals your cycle features determines the cleat. A clipless type pedals requires some specific cleats.

Mountain biking shoes generally come with a sunken cleat and studs lining the sole. This helps negotiate the tough terrains. These mountain specific cleats are smaller than those designed for road shoes (that generally have protruding cleats and are attached with three bolts) and are fixed to the shoe with two bolts.

Quality of the shoe

For knowing the quality of the shoe you plan to buy, check the following:
1. The firmness and grip of the sole: A stiff sole ensures better pedaling
2. What is it made of?: Premium brands come with carbon soles
3. Breathability: It should ensure good air circulation and coolness
4. The total weight of the shoe: The lighter the better
5. Durability: It is a must to endure the tough terrain
6. Comfort: Your feet must be at ease while you ride

Robert Sheehan
http://www.articlesbase.com/sports-and-fitness-articles/mountain-bike-shoes-tread-the-toughest-terrain-95670.html

To wedge or not to wedge that is the question

For years cyclists have been looking at different ways of maximising their power output on their bike and reducing their risk of injury. Different ways they have tried includes changing their bike set up, improving their fitness levels and in more extreme cases wedging their feet on the cleats or pedals to counter any abnormal biomechanics that may be causing pain or reducing performance.

These methods can be very effective, but there are times when they are not. Take the example of the wedging of the feet in the pedal I an attempt to correct an overly flat foot in the shoe or cleat. Bearing in mind that 60% of the biomechanical problems that exist in feet are compensations for faulty biomechanics in the pelvis or hips, then you can see that it’s critical to ensure that the hips and pelvis are fully functional before the feet are addressed.

A ‘rotated’ pelvis, (which is where the pelvic bone gets stuck in an abnormal position) can go unnoticed for many years until the compensations start to cause problems. Typically a rotated pelvis is caused by unaccustomed lifting or carrying, performing a repetitive movement abnormally or perhaps compensating for another biomechanical issue elsewhere in the body. When the pelvis rotates, the piriformis muscle on the outside of your hip goes into a protective spasm. This spasm effectively prevents the joint from functioning correctly and so other areas have to compensate. If the problem is caught early enough, treatment will help. If however the problem is left for more than 6 weeks, the muscle will change its composition and become fibrotic and be unable to function normally. In theses cases treatment will help in the short term, but whenever you start training again, the problem recurs.

The body can compensate in a variety of ways for the rotated pelvis causing a leg length discrepancy, causing a variety of potential problem areas.

Common examples are that the foot can flatten to shorten the length of the longer leg or the opposite foot can increase the height of its arch to lengthen the shorter leg. Alternatively the knee of the longer leg can bend more to shorten it, or the knee of the shorter leg can bend less to lengthen it. In addition, the spine can side bend more to allow the shorter leg greater reach. These are only some of the many ways the body tries to compensate for a leg length discrepancy. Also bear in mind that the problems are worse in cycling than many other sports as you are fixed in a position determined by an external factor, unlike with running where you are relatively free to compensate how you like. All of these compensations though will increase the load on the structures that are doing more work. Typically they will result in knee pain, back pain, thigh or hamstring pain and hip pain. Moreover they make it very difficult to set your bike up correctly, as how do you know whether to set the seat/pedal relationship right for the longer leg or the shorter leg?

To manage these issues, we first have to return the abnormal muscle tone in the pelvis (the piriformis muscle) to normal. In other words you have to do ‘anti-spasm’ exercises for the muscle. Stretching or flexibility work just won’t cut it. You need to return the muscle to normal function, not just stretch it. Once the spasm is eradicated as much as possible, then you have to perform exercises to stabilise the pelvis. In other words exercises that allow your muscles to control your pelvis and trunk without them needing to go into spasm. Part of this process is achieved by so-called ‘core stability exercises’, but also you need to speak to your physio about plyometric exercises for pelvic muscles that you can do in the gym.

Once your pelvis in good shape, and if you continue to get problems with your troublesome body part, then you can safely get a qualified practitioner or specialist to consider prescribing the wedges.

So if anyone says to you that wedges in your shoes can help with your knee, back or hip pain, you must make sure that they check your pelvic biomechanics first.

For more information on this and other biomechanics issues please visit www.humanlabsports.com or call +44 208 543 5288 and ask for Andy.

Andrew Loughray
http://www.articlesbase.com/sports-and-fitness-articles/do-you-use-or-need-wedges-for-your-cycling-shoes-76837.html

Sports jerseys are among the hottest casual attire on the market right now. The are, in fact, so fashionable that even professional cycling jerseys are fast gaining in popularity. Whether the preference is to wear jerseys from a favorite vintage team or from present day NFL or NBA teams, wearing a sports jersey is on target for looking good. While the consumer is certainly free to pay top dollar for a jersey at the local sporting goods store, they could save a bundle at a great online sporting goods site. Web sites often have the best selection as well as the lowest prices. With the high security features that modern sites employ, problems like identity theft and fraud have become much less of a concern.

Vintage sports jerseys are perhaps one of the top casual clothing accessories around. They represent legends from a nostalgic era. They embody all of the heroes that can only be seen in historic reels or ESPN Classics. Playing in a simpler era, these athletes personify a time when drug tests, court cases, and other distractions weren’t a part of the game. Plus, these jerseys just look cool. Whether the goal is to purchase an old Astros jersey with the rainbow stripes, or an old Hartford Whalers sweater, they have the old-fashioned style sure to stand out in a crowd.

Of course, sports jerseys are stylish as well. There is the world famous purple and gold jersey of the world-class Los Angeles Lakers, or the black and white of the San Antonio Spurs. Or if American football is the preferred sport, how about the yellow and black of the Pittsburgh Steelers? Whether the jersey is from the NBA or NFL, jerseys also help proclaim allegiance to the wearer’s favorite teams. Jerseys are the best way to loudly and proudly display loyalty for local or favorite clubs. These jerseys can even fire up a crowd when worn to the game.

Finally, don’t forget the lesser known sports. Soccer jerseys, and thanks to the rising popularity of Lance Armstrong, those professional cycling tops are swelling in popularity as well. In fact, cycling jerseys from The Discovery Channel, and the US Postal Service are among the fastest selling items in any sport.

Keep in mind that it’s not likely to be appreciated, though, if the opposing team’s sports jersey is worn to the home coliseum. A favorite jersey can actually become downright hazardous in the more zealous sports towns such as Detroit, Philadelphia, or New York. Wear the unpopular team’s jersey at your own risk in such towns, and consider having a change of clothes in case things gets out of control.

Christopher Anderson
http://www.articlesbase.com/sports-and-fitness-articles/sports-jerseys-for-casual-fashion-89715.html

Moving quickly from one discipline to the next is critical. Often the athletes you beat out of the water leave T1 ahead of you and visa-versa person out of the transition area. Here are some ways to improve your transition times.

Pre Race

Come early! Get familiar with the transition area, set out your gear for the transition. Make sure that you have trained without gloves or socks if you plan to race without them. To save time in the Transition area.

Come early to choose where to rack your bike, especially if it the race is using open racks instead of assigned one. Ideally you want your bike either entering of exiting the transition area and as close to the end of row as you can so you find it easily.

Check the path of the swim to bike run to see if there are any places to avoid. Remember where your bike is by memorizing the number of racks to your bike, the position on the rack so you can identify quickly and easily without confusion. Also locating the bike mount line before the event. Repeat this procedure for the bike-to-run entrance and exit. Arrange your gear (helmet, glasses, socks etc.) in order of use on a. If you can warm up in water check for weeds and rocks so you are not surprised.

T1: Swim-to-Bike

Finish the swim, kicking harder to warm up your legs. Run out of the water; if you are dizzy let it pass. Start taking off your wetsuit as you run, unzip the suit to your waist While running, Remove your goggles and cap next. In the transition area finish removing your wetsuit. If your shoes are not already on the bike put them on along with, sunglasses, and helmet. Before you take your bike off the rack make sure your helmet is secured.

Running out of T1 your bike should be on your right, so the chain ring is away form your body. Holding the bike by the seat instead of handlebars you can run faster and are in an upright position. Practice doing this prior to the event so that you are confident steering it from this position. Once you have crossed the mounting line get on the bike. If your shoes are on the bike, gather some speed before slipping your feet into your shoes. Start drinking when you get on the bike instead of in the transition area.

T2: Bike-to-Run

Eat some gel and drink as much fluid as possible as you finish the bike instead of spending time in the transition area doing this. Shifting into an easier gear and increasing you cadence will improve your leg speed for the run. Stretch your legs by pedaling standing up this gets also them used to is also good to do some pedaling standing up to stretch your legs this also gets them used to supporting your body weight. Dismount on the left side, away from the chain ring. Rack your bike before unbuckling your helmet. Remove your helmet, put on your shoes, socks hat if you use one, and your race number. Number belts and lock laces make this faster.

Bike-to-Run is the most important transition to practice. Getting off the bike and starting to run will make your legs feel like rubber because while cycling focuses on the quadriceps running focuses on the hamstrings. It may take from several hundred yards to a mile or two for your legs to adjust. Incorporating Brick Workouts into your training is the best way to decrease the amount of time it takes your legs to adjust, since they involve the same challenge of running immediately after getting off the bike that you will face in the actual race. For example, try fifteen minutes of cycling followed by five minutes of running and repeat 2-3 times based on your fitness level.

Ben Green
http://www.articlesbase.com/sports-and-fitness-articles/get-faster-transition-times-in-your-next-triathlon-140830.html

1. Yoga and Fitness
Thousands of years ago, yoga started off as a means of spiritual development in ancient India. Its health benefits are so many that it has become a popular exercise the world over. The exercises have wonderful stretching effects on the muscles and ligaments of the body. It provides both physical and mental relaxation. Apart from toning the body, it activates the mind too. Yoga is a complete exercise of the body, mind and soul.

By promoting flexibility, it facilitates blood circulation and muscle tone. The muscles, ligaments and joints remain supple, hence, pain-free. Suppleness in the body keeps you younger and healthier.

2. Asthmatics and Sports
Are you a sports loving person? If unfortunately you have asthma, you may feel robbed of the fun of playing. However, there is no need to be disappointed, as you can still enjoy sports. There are many asthma- friendly sports and they can help your lungs to become stronger. These are fishing, walking, cycling, swimming, and canoeing. But, before considering any of them consult your doctor, as it may be possible that your health may not permit you these activities. Moreover, a few sports must be avoided, as they can be harmful for asthma patients. Your doctor can guide you in these matters.

3. Ride a Bicycle
Bicycling is one of the best forms of exercise to keep fit. Most of us love riding a bike, but due to our laziness or lack of time, we do not take a ride. Bicycling has several advantages, such as it makes the cardiovascular system stronger. You will become fitter, if you go for riding a bicycle over short distances. Moreover, you will inhale fresh air and enjoy nature a little more closely.

4. Jogging or Walking
Do you know jogging and walking are one of the best ways to be fit? Using stairs instead of a lift or escalator is also a form of exercise. Walking or jogging tone your muscles and are helpful in reducing stress. Moreover, they also make the heart healthier and enhance the capacity of the lungs. You will be active and look great, as your circulatory system improves. So, prefer walking and look beautiful and smart.

5. Swimming
Everyone wants to be in shape and retain his or her great physique or figure throughout life. It is not a very tough task to be in shape; the only thing it needs is sincerity of purpose and dedication. Check out for a pool in your community or local gym or YMCA OR YWCA, or your own pool. Make it a point to swim regularly, as it will help you to be in shape. Swimming is the finest way to be in shape. Attend classes on water aerobics. These exercises will make your body tight and you can put off several extra kilos. It is more fun than exercise. So, do not delay take a dive in the pool.

6. Play Tennis
Playing tennis is also a great way to reduce stress and to stay in shape. There is no need to be an expert in tennis while playing it. Your running after the ball will do a lot of good for you. It enhances the cardiovascular system and is quite helpful in reducing weight. Check out the nearest tennis court and start playing tennis. Do you not think, it is the best way to do exercise along with entertainment?

7. Dance to a tune
We all love dancing, as it requires no special skill. Just swing along the music whether it is a slow number or ballroom dance, or the fast heart pumping techno. The main thing is the movement of the body, as moving the whole body is an exercise in itself. Most of the experts consider it as one of the best ways to be fit. Therefore, play the music and start dancing.

8. Workout CDs
If you are unable to get an expert trainer or do not have the time to attend classes then buy workout CDs. These workout tapes will be a change from the regular movies you watch on your DVDs. Just play them for a few minutes daily and start following the routines. You will be astonished to see the wonderful results.

9. Flatten Your Stomach
It is a little tough to get a flat stomach, but a little extra effort can give your abdomen nice shape. Most athletes go for crunches, as they are quite effective. Bend your knees, lie on your back, flatten your feet on the ground, cross your hands across the chest, and roll towards your hips from the sternum by curling your torso. Do this exercise slowly. Repeat thrice and each time do ten crunches. Once you start enjoying this, your number of crunches and turns will increase. Do not forget to check the flatness of your abdomen.

10. Squats
For glutes, quads, hamstrings and calves, squats are the best form of exercise. You can do it by spreading your feet apart, firmly place them on the ground and then gently bend your knees. Now, as you slowly squat, take care not to go all the way down. It is a little tough but soon you will get accustomed to it. You can achieve great results in a short time.

11. Triceps Press
While exercising many people prefer to have tight arms. Their main concern is to tighten up the loose arms. Go for triceps press, it will surely help you in attaining tight arms. Firstly, stand on the ground with your feet stretched apart around two feet, bend your knees a little and over the head stretch your arms. Lock the elbows and then slowly lower your hands towards the back. Use lightweights initially for this exercise – one to five pounds will be enough. You can also use pounds of vegetables, instead of weights for this exercise. Soon you will forget those loose flabby arms and enjoy the tightness and firmness.

12. Gym
There are several people, who need proper inspiration or motivation to start exercising. It will not be possible for them to work out at home, as they do not get the appropriate atmosphere. Many people enjoy exercises at home, as they are self-motivated. But, for others there are several gyms that can motivate or inspire them. Before opting for any gym, check out the trainer, equipments and the classes. So, spend a little of your money and gain a great body in the bargain.

13. Social Circle
Do not think that going to the gym only means having a great body. It also has one more advantage. There will be a considerable increment in your social circle. You will make new friends, who also fitness freaks. Therefore, you will get motivation and enjoyment hand in hand.

14. Fitness Program

Most of us perform aerobic exercises to be in shape. However, you can balance your fitness program by adding weight training to it. Appoint an expert or a professional trainer for proper guidance and see the wonderful results in few weeks.

15. Heat Therapy

Muscle pain is a common problem these days. Several ointments are available in the market to sooth the muscle pain. The main cause for muscle pain is overwork. Due to overwork, they tighten and result in pain. The best way to cure them is through heat therapy. Heat enhances the flow of blood and relaxes the muscles. Thus, heat therapy is a great way to sooth muscular pain making the joint more flexible.

16. Stretch your muscles

Sports day is coming closer and you are very excited since you are participating in it. Well, it demands a lot of hard work. During the practice sessions, you may suffer injury due to stretching. It would be beneficial to do stretching exercises before each event, as these will prevent injuries due to stretching. Moreover, your muscles will strengthen and you will be able to stretch your muscles properly.

17. Avoid running in the sand

Most of us love running or walking on sand. However, it has some bad effects also. Running on sand requires extra force and this extra force puts pressure on the joints. You may face several problems in the knees, ankles or even the back, due to pressure on the joints. Therefore, for the sake of joints try to avoid running on sand.

18. Importance of Quality

While purchasing your training or running shoes, do not fall for the price tag. It is quite possible that shoes having a lower price will be of poor quality. Never compromise on the quality, as it may cost you your health. The shoes made from poor quality material may cause severe injury to you.

19. Warm up your body

Finally, you have decided to start exercising. Wait a minute! Do you know that before starting the exercise program you must warm up your body? For Instance, before you start running, always jog for a few minutes to warm up. After warming up you can run or exercise much better.

20. Breathing problems

It is important for asthmatics to keep an inhaler with them. In case, you are a fitness freak then you must keep an inhaler with you. Caffeine provides temporary relief to asthma, as it temporarily relaxes the bronchial constriction. One may also develop breathing problems due to their running habits. Such kind of breathing problem is called “Exercise Induced Asthma”. You must consult your doctor and do not forget to mention about your running habits.

21. Resistance

It would be beneficial to add certain resistance during your isometric workout. While doing isometrics, use special rubber bands or other such devices that will be useful.

22. Minimize the exercise program

Due to excessive work pressure or a vacation, you may miss your regular exercise program. Try not to miss your exercise program completely, and do whatever little you can manage. Minimizing the exercise program will give you the much-needed break. Moreover, if you completely stop exercising, it would be difficult for you to resume it. Thus, minimal program would make easier to resume the exercise program.

23. Exercise and summer

Now, that you are strictly following the exercise program, you will feel that exercise is so refreshing for your mind and body. The body also needs to be replenished after exercise, as it loses fluids in the form of sweat. So, do not forget to take 16 ounces of water after every 30 minutes. One should drink enough water or any sport drinks to prevent dehydration.

24. Be realistic

Now since you have decided to attain great shape by following an exercise regimen, do not expect quick results. Start off your blocks slowly and add on the workload gradually. There is no need to hurry and worry. During the initial phases, never try a hard workout, as you will not be able to continue due to injury. Always start slowly and be firm with your determination of attaining a great shape. Just keep in mind ‘Slow and steady wins the race’.

25. Fitness

Only a fit person can be consider as a healthy person. Fitness and health are directly proportional to each other. We must take proper care of our body. If we ignore our well-being, we will be sick. To stay fit follow certain rules and see you will lead a healthy life.

26. Get Motivated

Visualize how you would look after putting in all the hard work. Fix a picture of your idol on the wall to draw inspiration from him. You will feel motivated to work harder.

27. Your pregnancy exercises

No point generally to think about exercises when you are pregnant. Consult your family physician who would form a line of exercises for you to do. There are certain yoga exercises that are safe. Practice leg extension, standing curls or some other exercise, which you can do freely.

28. Keep a Track of Your Progress

Keep track of your progress. Take all the related measurements before you start an exercise regimen. Compare your measurements on a regular basis to learn of your progress.

29. Consult Physician

If you are undergoing a treatment course prescribed by your doctor, check before you mix drugs with your exercise. This may lead to ill effects like causing your heart to beat faster.

30. Cooling Down

Cooling down is as imperative to maintain after the exercise as that of warming up before exercise. When you have completed your routine, a ten minutes walk or stretch will allow your body to cool down. This is most important for the muscles joints, heart and lungs.

31. Accompany Your Dogs

Take along your dogs for long walks on a leash. Enjoy the picture outside instead of simply opening the back door just to let them go out on their own. You too will have a fair amount of exercise.

32. Light Lunch and a Walk

Take light lunch to have more leisure during your lunch hour. Enjoy brisk walk while heading back to your office. This will make you feel refreshed and charged with new energy for the afternoon.

33. Bowling is Fun and Exercise

You can try to find out if you have a bowling alley near your home. Join a bowling league to have both exercise and fun at the same time. Bowling action gives you some exercise.

34. Plans and Goals

Chalk out a neat plan for setting your goal. Divide smartly the time at your disposal to complete major workload, which you may normally do through out the year. Keep a check on your progress vis-à-vis the goals.

35. Neurobics

Researchers in the United States have coined a new term called neurobics. This relates to the ways in which the brain gets activated with its own biochemical pathways. Positive thinking has been known to generate positive energies that help get rid of disease. It energizes the whole system including the immune system.

36. Training at Intervals

Training at intervals is a nice way to gain fitness quicker. You may also lose weight fast. Instead of having a steady workout pace, it is better to introduce intensity variations through intervals. This is good for your fitness and keeps your interest intact.

37. System of breath in-breath out

The point at issue is what breathing is to do with fitness. Precisely breathing has a lot to do with fitness. When you are exercising, you need to maintain a proper breathing pattern to help oxygen reach all parts of the body. A rhythmic pattern also ensures endurance during a workout.

38. Friends Circle

Motivate your family and friends to join and support your fitness program. This would mean to have full support from your family, where they need to respect you to reach your goal and not offer food, which clashes with your health program needs. You may try to explain what kind of encouragement you wish to have from your family and friends.

39. Age Limit

Most naturally there would be a vast difference between young people and old people. When you are not so young, you may not be able to overcome an obstacle, which is no big deal for a youngster. Do not be disappointed, you can substitute one activity for another that is compatible with your physical condition.

40. Diabetes and effective exercises

People with diabetes can think of aerobics exercises. These exercises help a diabetes patient to maintain normal health. Exercise and proper eating habits can help maintain normal glucose metabolism. Before embarking on an exercise regimen, it will be advisable to consult your doctor in the matter.

41. Injuries Caused by Golf

Golf as sport is not high impact, but injuries are a part of the sport. A golfer will normally suffer a torn rotator cuff. As a preventive measure, keep your muscles strong and flexible. Even some elementary stretching exercises can you help immensely. Practice a slow, smooth turn when you start to stretch, hold for 30 seconds and come back slowly to the point of origin. Stretching exercises are a must before and after a game.

42. Stretching the body and mind

Stretch your body before and after exercise to warm it up and cool it down. Simultaneously you may have to stretch your mind too. Your body performs better when your mind is in a relaxed state. Listening to soothing music, and doing relaxed deep breathing relaxes the mind.

43. Gym Equipment

If you have made up your mind to get fit, and are thinking of buying some equipment, you can survey the market. Make a list of things you require. Take an expert along with you who knows all about gym equipment because there are some sellers who would offer you a big discount on equipments just to pass on equipment that may not be in good working order. However, most people dealing in the sales of equipment are honest.

44. Beauty Lies within You

A universal truth goes like god creates the human body, and as a matter of fact everybody is built differently. When you talk about beauty it is within you, and you have to maintain the same in order. It is only you who can define how much you are in love with yourself. So long you eat the right food, keep all good habits, do exercises, you will remain healthy. Do not be carried away by star models of Hollywood, when you watch them in glamour magazine covers. Do the maximum you can do for the inside beauty than to think of outside beauty.

45. Let the Sweat Flow

Sweat is a very important eliminatory process of the body that gets rid of toxic wastes. It is your natural air conditioner too. As sweat dries, it cools the body down. You will find many advertisements in the paper and on TV promoting deodorant products for exercise. There is no point using them. Let your sweat flow freely and naturally.

46. Prevention is better than cure

When you are exposed to outdoor heat or are subjected to indoor suffocation, you can fall prey to heat related illnesses. The body at this point needs water to recover itself from water loss. Drink a lot of water, because the accumulated heat inside can cause heat stroke. Prevention is better than cure. Keep yourself away from outdoor heat and take a lot of fluids. Immediately consult your physician, if you feel ill.

47. Your Pulse Rate

While you exercise, it is desired that you keep a proper track of your pulse rate with the help of a pulse measure. If you do not have a pulse measure, use your first three fingers of one hand and place them on the wrist of the other hand just below the thumb along the outer edge. Measure the pulse beat for a minute. A rested normal body has a pulse rate of 72 beats per minute. While exercising the pulse rate goes up. The pulse rate quickly recovers in a healthy body when you stop the exercise.

48. Be Safe

It is better to be safe than sorry. Protect yourself with all the protective gear prescribed for the sport you are playing. Do not be careless in this regard. Head guards, groin guards, shin guards, gloves etc. are all examples of protective gear. You may be injured if you are not well protected. Fatalities do occur at times in rough contact sports. So, it is better to exercise caution.

daveclark
http://www.articlesbase.com/wellness-articles/48-most-popular-ways-to-stay-fit-484463.html

Beginning to train for a triathlon can be as hard as it sounds. Well, it means changing your usual everyday routine and adding some time on the track, on your bike, at the gym, and in the water. But those are not the only things you must consider. You should also think of the possible risks that might happen before during and after your training.

You must remember this: injuries do exist but can be prevented. And the most common are caused by over-training, wrong set of gears, and improper practices. Here are 5 ways to prevent injuries from taking away your triathlon dream:

Stretching – Before you begin your training, you must do some stretching. This would release the tension of your tightened tendon and muscles. There are some studies conducted that people who do not stretch before and after stretching are more prone to injuries. Some also argue about the necessity of stretching but taking outmost precaution would certainly lead you from disregarding this argument.

Training duration – You simply cannot go from 0 to 5k in an instant. You must take it gradually. Over-training often causes injuries. Make sure you take one step at a take and not take on giant leap towards your goal. Keep your training plan realistic. In this way, give your body the time to adapt to the training.

Rest – After training for several hours on one day, your body needs to rest. Again, a good rest would give your body the time to adapt to the training. This would prevent from over stressing your muscles and tendons that can result to injuries.

Footwear – There is a particular shoe for running and cycling. And this should be taken seriously. The most punished part of your body during training and the actual triathlon itself are your feet so make sure that you have the proper footwear for your run and for your bike. Also remember that friction blister is common to those who wear old shoes, shoes with inadequate soles, and improper shoe fitting.

Gears – If you have the history of ankle injury, keeping your ankle protected with braces would be a good idea. Tendonitis, a common effect of over training could be avoided if you wear proper ankle braces. A nice swimwear would give you better movement on water. And since you also have your swimwear on during the entire race, a good and well-fitted one is a must have.

Low Jeremy
http://www.articlesbase.com/business-articles/ways-to-avoid-injuries-for-triathlon-beginners-62299.html

It all started with the debate of who’s the best- the runners, the swimmers or the cyclists? We all know that they have their individual fortes but during the 1920’s, when the first triathlons were held, this topic had been ringing wild in the sports world.

To put a stop on this, a Navy Commander named Cdr. John Collins initiated an event wherein swimming, cycling and running routines are involved.

An athletic event composed of three contests, triathlon also covers the measurement of a person’s proficiency in maximizing his time off the intervals. Plus the capacity to endure the subsequent stages of the activity.

Though its earlier versions were much less rigid, modern-day triathlon has now truly become a sport for the tough and the tough-hearted. Since the year of its founding, the competition has morphed into varied classes of races with millions of racers competing for the title of Iron Man each year.

Because of the variability by which the triathlon has grown, it is expected that it has created numerous types of races, variations and modifications that are in line with the general pattern of the competition.

There had been lots of discussions on what form/s must be adopted yet everything is still subject to studies. Nevertheless, all variations, either short courses of full courses, must conform to the standards as recommended by the triathlon governing body.

Since the adaptation of the Sydney Olympic triathlon, many triathlon competitions have also conformed with the sequences of courses that Olympics follows. The official Olympic distances are swimming- 1500 m, cycling- 40 km and running- 10 km.

Aside from the classic swim-bike-run courses, there are numerous others that include combinations of these three in varying orders and styles, breaks and performances.

There are also non-standard variations that allow cross-country skiing plus or outdoor-ice skating, running and mountain biking. Other popular triathlons cover trail running for off-road competitions.

For typical races, competitors are allowed to set their racks an hour before the race starts. Racks in the transition area (where the course normally changes from bike to swim or swim to run) include stuffs like clothing, shoes and bicycles.

Racers are categorized using various factors such as age bracket, level of experience (professional or amateur) and sometimes, on weight basis. Though the latter is not officially used in Olympic competitions. Age groups, on the other hand, are fixed on a 5-year of 10-year basis.

Low Jeremy
http://www.articlesbase.com/sports-and-fitness-articles/elements-of-triathlon-competition-83767.html