• E-mail
• Print
• Comment
• Font Size
• Digg
• del.icio.us
• Discuss article

KEEPING FIT; Total Training; Running Tips

Posted on: Wednesday, 3 August 2005, 18:00 CDT

Wayne Westcott

Cycling, swimming and running are three excellent cross-training exercises. Cross training is adding variety to your exercise or athletic activity, rather than doing the same thing every time. Mixing it up reduces injury risk and prevents boredom. These three exercises are compatible because running mainly emphasizes the hamstrings, cycling focuses on the quadriceps and swimming involves chest, back and arms.

Do three cross-training sessions a week for beginners, and up to six sessions a week for more advanced exercisers.

Run on soft surfaces - grass, tracks, wooded paths - to reduce shot to your feet, legs, lower back. Invest in well-designed running shoes that fit properly (loose in the toe box and snug in the heel) and provide appropriate motion control. Try to run during cooler times of day, and in shaded areas whenever possible. Avoid running on the sides of roads and beaches, as these sloped surfaces place uneven stress on feet, legs and hips, which increases injury potential. If you run with a friend, your pace should permit you to converse in short sentences. If you can't talk, you're running to fast. Cycling tips

A good bicycle is basically a one-time investment that pays years of health and fitness benefits if used properly and regularly. Get a well-fitted helmet, water bottle, padded bike shorts, tire pump, spare tubes and (possibly) biking shoes. Complying with all traffic rules, signs, and signals. Always ride with traffic, preferably on roads with relatively wide shoulders. Be on watch for cars turning in front of you or pulling out of driveways, especially in more populated areas. Bike as often as possible on designated bike paths or non-vehicle areas such as Wompatuck State Park. If you prefer off-road cycling you will definitely exercise your upper body muscles along with your legs, and you will typically travel more varied terrain. However, you typically have a higher risk of spills, so learn the ropes from experienced trail riders before venturing into wooded areas by yourself. Swimming tips

Swim with a partner. Swim in shallow (4 to 5 feet) water. Swimming parallel to shore. While the crawl stroke is most effective and efficient, changing to the backstroke, breaststroke or sidestroke works different muscle groups. Other than a bathing suit, goggles may be your only other investment. Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, and author of several books including "Building Strength and Stamina" and "Strength Training Past 50."

Source: Patriot Ledger, The; Quincy, Mass.

More News in this Category