For personal fitness activities, the function of your exercise clothing is far more important than the fashion statement it makes. For some types of physical activity, you will need clothing that allows maximal body heat dissipation-for example, light-colored nylon shorts and mesh tank top while running in hot weather. For other types, you will need clothing that permits significant heat retention without getting you sweat-soaked-for example, layers of polypropylene and/or wool clothing while cross-country skiing.

  • Appropriate Footwear When you are purchasing running shoes, look for several key components. Biomechanics research has revealed that running is a “collision” sport-that is, the runner’s foot collides with the ground with a force three to five times the runners body weight with each stride. The force not absorbed by the running shoe is transmitted upward into the foot, leg, thigh, and back. Our bodies are able to absorb forces such as these, but may be injured by the cumulative effects of repetitive impacts(e.g., running 40 miles per week). Therefore, the ability of running shoes to absorb shock is a critical factor to consider when you are sampling shoes at the store.

The midsole of a running shoe must absorb impact forces, but must also be flexible. One method used to evaluate the flexibility of the midsole is to hold the shoe between the index fingers of your right and left hand. When you push on both ends of the shoe with your fingers, the shoe should be easily at the midsole. If the force exerted by your index fingers cannot bend the shoe, its midsole is probably too rigid and may cause irritation of your Achilles tendon, among other problems. Other basic characteristics of running shoes include: a rigid plastic insert within the heel of the shoe(known as a heel counter) to control the movement of your heel; a cushioned foam pad surrounding the heel of the shoe to prevent Achilles tendon irritation; and a removable thermoplastic innersole that customizes the fit of the shoe by using your body heat to mold it to the shape of your foot. Shoes are the runner’s most essential piece of equipment, so carefully select appropriate footwear before you start a running program.

Shoe companies also sell cross-training shoes to help combat the high cost of having to buy separate pairs of running shoes, tennis shoes, weight-training shoes, and so on. Although the cross-training shoe can be used for participation in several different fitness activities by the novice or recreational athlete, a distance runner who runs 25 or more miles per week needs a pair of specialty running shoes in order to prevent injury

  • Appropriate Exercise Equipment For some activities, there is specialized protective equipment that will reduce your chances of injury. In tennis, for example, the use of proper equipment helps prevent the general inflammatory condition known as tennis elbow. Excessive racquet string tension, repetitive use of the forearm muscles during hours of daily practice, and poor flexibility cause this problem in experienced tennis players.

Eye injuries can occur in virtually all fitness-related activities, though the risk of injury is much greater in some activities than in others. As many as 90 percent of the eye injuries resulting from racquetball and squash are preventable with the use of appropriate eye protection-for example, goggles with polycarbonate lenses. One-eyed participants should wear polycarbonate prescription or nonprescription eyeglasses for all recreational activities.


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