| Fitness Training Tip #6 |
F.A.S.T. Fitness Training Tip
As it is March here in Wisconsin, folks are looking forward to breaking out of cabin fever and getting active in the great outdoors.
Gardening, yard work and other necessary homeowner type activities are fine to build strength. Ensure your doing then after a light warm-up. This could be as simple as starting with something light- like picking up sticks and touching up on last falls leaf raking. Avoid starting out with pulling out dead shrubs or digging post holes. Also avoid eating a large meal and then getting after it. Food in the stomach pushes up against the heart when you bend over. This can cause a heart attack or stroke.
Common activities for adults are walking or running and biking. Following are a few tips to ensure you're enjoyment and also remain injury free.
· Walking- you can walk and run in running shoes - so buy some quality running shoes. A good running shoe store will be able to look at your feet and tell you if you need to be in a stability, neutral or motion control shoe. Being in the correct shoe will ensure your comfort and reduce injury.
· Buy a bike helmet. Yes you really need one - ask my wife as she remembers what my face looked like after short spin where I thought I didn't need one.
· Invest in a tune up on your old bike. New tires, and adjusting you're shifting and brakes will help you feel like riding. If you bought a mountain bike but never ride off road, switch to the narrowest tires your rims can hold. The increase in ease of pedaling will amaze you. Also remember that the inflation listed is the minimum. 10-15 # more pressure would be even better. Also ensure your seat is high enough so that when your pedal is all the way down your knee is almost straight- low equals knee strain. Finally consider bike shorts and clipless pedals and shoes. Some think the shorts are goofy, however if your going to ride more than 20 min. believe me you will not care about looks. The clipless pedals allow you to pedal all the way around the circle and thus increase efficiency greatly. They are much easier to get out of than toe cages.
· Finally - hire a trainer- like me - even if it's just for one session to help you run, swim or bike more efficiently. The tips will help you go faster with less effort and that equals fun!
B-day's and Mother's day is coming. My wife wants a bike computer for miles and speed and that I guarantee she will get.
Use the attached coupon on a bike or run evaluation or a core strength session!
Active days to you!
Dwight Sandvold
Use the attached coupon to prepare yourself for adventure! |
