Aerobics is popular because it has the appeal of dance, offers the companionship of a group, and costs very little. The combination of calisthenics with repetitive dance routines allows you to improve your heart health. Step aerobics offers a high cardiovascular workout with low body impact. Add hand weights and you can develop your arms and upper body as well. Water, or aqua, aerobics is hard on the muscles and soft on the joints, and allows you to reach a greater range of motion than you can on land.

What Muscles You Work:

A good aerobics program involves almost all of the body's muscles. In particular, aerobics works muscles in the legs, back, arms, and stomach.

Tips to Improve Your Aerobics:

• Find a program that includes 20 minutes of continuous exercise that will put you within your target heart rate zone (see the Target Heart Rate Calculator). The program should include a warm-up of five to 10 minutes, a variety of activities, and then a cooldown of five to 10 minutes.
• Monitor your heart rate while you exercise to make sure you stay within your target zone. In a mass aerobics class, you have to monitor your heart rate yourself. A good aerobics instructor will stop the class and let you do it. If you are doing aerobics at home, stop every five minutes to check your pulse and calculate your heart rate.
• Look for low-impact aerobic programs that involve a lot of stepping, side-to-side, step-touch motions, and leg bending to shift body weight. Better yet, try water aerobics, which is less jarring on your joints.
• Avoid being overly competitive in aerobics class. Aerobics is a way of improving your health, not a competitive sport. You want to be in the best shape possible, but that doesn't mean you have to be in as good of shape as the person next to you.
• Try classes that offer a variety of movements. Aerobic classes may incorporate sports moves while circuit workouts can provide muscle toning and strengthening along with aerobic conditioning. Lower-impact classes, such as power Yoga or Tai Chi, blend styles to offer a total-body workout.

How Not to Get Hurt:

Find a facility that offers various levels of aerobic classes and experienced instructors who can start you at the right level. Resist being moved up to a more difficult class before you have fully mastered the current one. The mark of a seasoned instructor is knowing how hard to push. If you feel persistent pain in your muscles or joints, stop exercising and have the pain evaluated. Look for an instructor with training in teaching aerobics and certification by a reputable national organization.

Essential Equipment:

• A pair of well-fitting, comfortable running shoes with good shock absorption in the heel, a wide toe, strong arch support, a firm sole, and plenty of cushioning in the midsole
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• A library of aerobic videotapes for home use. Hundreds of high-quality tapes are now available. Check your local library or video store, or get "The Complete Guide to Exercise Videos" catalog produced by Collage (800 433-6769), which rates tapes for effectiveness and technique.
• For step aerobics, a 2- to 8-inch-high adjustable, portable bench, for home use with a videotape
• A variety of devices, such as stretchable workout rubber bands, jump rope, large (1- to 4-foot diameter) pliable balls, and Yoga mat for stretching
• Water, water, and more water

Basketball is an excellent way to burn calories and improve aerobic conditioning when played at a moderate or high intensity, and can be played at various levels â¿¿ from shooting baskets, to playing one-on-one with someone of equal ability, to playing a rigorous, full-court game. This running and jumping sport is a fun way to get in a workout with friends.

What Muscles You Work:

Basketball players have strong legs for jumping and a strong upper body for rebounding the ball. In particular, you will work muscles in your legs, back, shoulders, wrists, and hands.

Tips to Improve Your Basketball Game:

• Learn the proper shooting technique. Balance your weight evenly over both feet; bend your elbow 90 degrees so your upper arm is parallel to the floor; keep your eyes on the rim; and after you shoot, remember to follow through by letting the ball roll off your fingers.
• Balance the ball on the fingertips (not the palm) of one hand while using the other as a guide.
• Keep your knees bent, and use your legs to help propel the ball upward.
• Practice endurance-running drills with long, slow runs from 3 to 5 miles to improve your stamina. Once you have built up your base level, start interval training. Repeated sprints of varying distances, with short rests in between, will give you the speed and quick recovery you need.
• Develop a good first step and side-to-side agility with two drills: Run at full speed from the foul line to the midcourt line, turn quickly, and run back to the foul line, until you are tired. Then cross one foot over the other while moving quickly from side to side, until you are tired.
• To strengthen your legs, do plyometric (jumping) exercises, such as "moonwalking" â¿¿ bound up into the air as if you were walking on the moon for three or four lengths of the court.
  

How Not to Get Hurt:

Make sure to warm up and stretch before playing, and cool down and stretch again afterward. Basketball is mostly a running game, and you may pull a muscle if your legs are not warm and loose before you go all out. Before professionals begin a game, both teams shoot some baskets, and then show the fans an unusual sight â¿¿ two dozen tall players lying down and stretching on the court. To avoid the most common basketball injury, a sprained ankle, wear high-top sneakers with good ankle support.

Essential Equipment:

• A well-fitting pair of basketball shoes with a good midsole for cushioning, a broad base of support in the outer sole for stability, additional support from a stiff upper, and ankle support as well
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• A T-shirt, loose-fitting gym shorts, and (for women) a sports bra
• A basketball matched to where you play. Get an outdoor ball if you play primarily in parks or your driveway, and an indoor ball if you play on the hardwood floors of gyms. Women should make sure to use the smaller ball designed for smaller hands.
• Water, water, and more water

Bowling is a year-round sport that incorporates physical activity with a great means of socialization. While bowling may not provide intense aerobic activity, it is a great way to exercise gently and burn calories.

What Muscles You Work:

Bowling uses most major muscle groups, including those in the arms, back, abdomen, and buttocks, as well as the quadriceps and hamstrings. Bowling demands more muscular strength than it does endurance.

Tips to Improve Your Bowling:

• Choose a bowling ball of appropriate weight. A ball that's too light or too heavy will wreak havoc on your back and your game. Try a few bowling balls before making your decision; mimic your bowling moves to determine the comfort of handling the ball. Generally, women should use bowling balls ranging from 10 to 14 pounds; for men, bowling ball weight should be around 14 to 16 pounds.
• Select an optimally sized ball: Insert your thumb into the hole and spread your hand across the surface. Position your middle and ring fingers and index finger across the finger holes. The knuckles of these fingers should rest directly over the finger holes. Insert your fingers and, while holding the bowling ball with your free hand, extract your thumb while keeping your fingers in the ball. The thumb should come out freely, but not so smoothly that you couldn't give the ball a gentle squeeze with the thumb and fingers. Your palm should be in full contact with the surface of the bowling ball.
• Avoid blisters from forming on your fingers or thumb by ensuring that they can slide easily into and out of the ball (but not too easily). You also may want to purchase a special bowling glove to help protect against blisters.
• Keep hands dry by airing them and/or applying chalk.
• Develop good form to protect your back from injuries. Try the "drop away" method. Hold the ball at shoulder height. Take a normal step forward with one leg, but don't move the ball. At the start of the second step, let the ball drop straight down into the swing. You should swing your arm back loosely at about a 45-degree angle, almost as if you are trying to throw a ball underhand. Avoid swinging your arm forcefully behind your body as you will increase the risk of a back or arm injury.
• Bend the knee opposite the hand holding the ball at a 90-degree angle (your knee should not extend beyond your toes). This will get you down lower to the lane. Slide your foot straight toward the foul line, making sure it does not turn (think of it as sliding into a deep knee bend). Keep your back straight to avoid overextending it.
• Follow through with your arm as you perform the deep knee bend for a well-executed release of the ball. The palm of your hand should be facing the ceiling on the release to keep the ball straight. Release the ball as it reaches a 45-degree angle from the front of your body, letting your fingers slide out of the ball.
• Rely on arm strength, as well as your front leg and buttock muscles to aid in a powerful release.
• Still worried that your form isn't right? Consider taking bowling lessons with an experienced instructor. Your body and your bowling average will surely benefit.

How Not to Get Hurt:

Stretch your arms, back, and legs prior to bowling and do not overextend your back while you're stretching — keep it straight and in good posture by holding your stomach muscles tight. Stretch all major muscle groups between frames.

Essential Equipment:

• Bowling shoes; purchase your own if you bowl regularly
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Bowling gloves
• Loose-fitting clothing
• Water, water, and more water

Cross-country skiing is an intense calorie-burning sport that works virtually all of your major muscle groups. Indoor ski machines can employ similar movements as actual cross-country skiing; however, conducting the sport outdoors offers the advantages of beautiful scenery, fresh air, and more challenge to your coordination.

What Muscles You Work:

Cross-country skiing works the muscles of the biceps, triceps, shoulders, back, abdomen, hips, quadriceps, hamstrings, and knees. Because cross-country skiing uses every major muscle group, it tones the whole body and strengthens the cardiovascular system.

Tips to Improve Your Cross-country Skiing:

• Condition yourself. Cross-country skiing challenges both muscular strength and aerobic endurance. If you haven't exercised vigorously in a while, condition for a few weeks by jogging or cycling.
• Rent or buy proper equipment. Consider renting skis your first time out, which gives you a chance to compare brands and choose one that works best for you. Have ski bindings adjusted correctly at a local ski shop.
• Plan ahead. Mother Nature has a mind of her own. Check weather conditions before setting out.
• Dress in layers. Layering allows you to accommodate the day's â¿¿ and your body's â¿¿ changing temperature.
• Take a lesson. You'll improve the most when you receive tips from a qualified instructor regarding safety and proper form.

How Not to Get Hurt:

Know your limits and don't overdo it. Cross-country skiing is a total-body challenge. Ski with people at your skill level to avoid overexertion. Warm up and stretch prior to heading out. Stretching after skiing is critical to avoiding muscle soreness the next day. Do not attempt terrain that has not been skied on by others.

Essential Equipment:

• Skis, poles, boots, and bindings. Get properly fitted for all your equipment at a ski shop or resort.
• Skiwear. Choose shirts/sweaters, pants, and jackets made of water- and wind-resistant fabric. Look for wind flaps to shield zippers, snug cuffs at wrists and ankles, collars that can be snuggled up to the chin, and drawstrings that can be adjusted for comfort and to keep wind out.
• Warm, well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Goggles or sunglasses
• Hat and gloves. Choose gloves that allow your hands to move freely while holding firmly onto the poles.
• Helmets are optional. There are a variety of helmets available that conform to the American Society for Testing and Materials (ASTM) standard F2040. It is important that your helmet be properly fitted and not restrict your vision or hearing.
• Sunblock. Dangerous UVA and UVB rays are especially strong as they reflect off the snow and also at higher altitudes.
• Water, water, and more water. Dehydration is more likely to occur at higher altitudes and may be less obvious with cold-weather activities, but can still occur.

Cycling is a convenient and safe aerobic exercise that burns calories with less stress on the joints than walking. Biking about 3 miles on flat terrain with no wind expends the same number of calories as walking 1 mile.

What Muscles You Work:

Bicycling works muscles in the top of the thighs, lower legs, buttocks, and shoulders.

Tips to Improve Your Cycling:

• Pedal in a circular, spinning motion, pulling up on one pedal as you push down on the other. Keep a smooth, steady rhythm. Concentrate on pushing harder with your weaker leg to work out those muscles.
• Find a traffic-free street or parking lot and make wide figure eights in an imaginary box 15 feet by 30 feet to enhance your biking skills and balance.
• Gently pump the brakes so you don't lock them up, as you would in a car.
• Brake your back wheel first, and use the front wheel brake only in emergencies.
• Pay particular attention to braking at the end of a long ride when you are more tired.
• Mount a water bottle on the frame or handlebars and drink frequently. Dehydration is the most common preventable reason for cycling fatigue.
• To strengthen the leg and buttocks muscles, perform leg extensions (sit with knees bent, weight on ankles, and extend legs straight, toes pointed up), leg presses (sit with knees bent and press weight until legs are straight), and squats (place weight on shoulders and squat down until knees are parallel to the floor).
• To strengthen calf muscles, do toe raises.
• To strengthen shoulder muscles, do push-ups and chin-ups.

How Not to Get Hurt:

Obey the rules of the road. Many cycling injuries result from collisions with cars. Others come from falls due to skidding on slippery pavement or from hitting a pothole, rut, or an object on the road you don't see in time.

Essential Equipment:

• A well-fitting, lightweight helmet bearing stickers by ANSI (American National Standards Institute) and Snell Foundation, which means it has passed tests on impact protection and strapping.
• A properly fitting cycle so you can exercise comfortably. Ask a bicycle-shop owner to adjust the saddle, handlebars, and pedals.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• A cycle that matches the style of terrain you ride: for flat, broad streets, a touring or hybrid bike (a cross between a mountain bike and racing bike); for hilly roads or mountainous country, a mountain bike
• Bright-colored clothes so you can be seen easily, including biking pants or shorts and a long-sleeved shirt
• Padded biking pants and a specially padded saddle (to ease buttock pain)
• Padded cycling gloves to provide cushioning and reduce pressure on the heel of the palm
• Water, water, and more water

From ballet to swing, dancing is enjoyed and revered by all cultures. It is also a great way to get in shape aerobically, strengthen muscles, and relieve stress. The best part of all: Everyone, regardless of body type or ability, can enjoy and reap the health benefits of dancing. You can dance in your room, at a club, or even while sitting in a chair.

To maximize the health benefits derived from dancing, put your whole body and soul into it for at least 20 minutes. Continuing the activity for longer periods will increase the number of calories you burn.

What Muscles You Work:

Depending on what type of dance you choose, you can work major muscle groups in your back, legs, buttocks, and calves. Dancing improves muscle endurance as well as strength and is a great way to maintain cardiovascular fitness.

Tips to Improve Your Dancing:

• Warm up by walking in place for a few minutes. Follow that by stretching muscles in your legs, back, and arms.
• Keep your abdominal muscles tight, your back straight, and your body loose.
• Optimize your dancing potential by enrolling in an individual or group dance lesson. By following the guidance of an experienced instructor, you can learn to utilize your muscles properly with less risk of muscular or skeletal injuries.

How Not to Get Hurt:

Ensure that your dance surface is clean of debris. Remove rugs, toys, and shoes. Move objects that you could bump with your legs or back. Stretch and warm up prior to and after dancing to avoid pulling any muscles. Keep your back straight and abdominals tight to avoid back injury. Stop if you feel dizzy, lightheaded, or fatigued. Always keep water with you and stop to enjoy a cool drink every 15 minutes.

Essential Equipment:

• Comfortable, loose-fitting clothing
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Comfortable sneakers or dancing shoes
• Your favorite music
• Water, water, and more water

Downhill skiing is a challenging sport, requiring physical skills that are bettered with practice. Skiing is a great way to cross-train (strengthen/tone several muscle groups) while enjoying the refreshing winter weather. Depending on where you travel, you can enjoy the health benefits derived from downhill skiing virtually any time of the year.

What Muscles You Work:

Downhill skiing primarily works the quadriceps, knee muscles, and hip flexors. In addition to muscular strength, the rough terrain of downhill skiing also challenges and develops your coordination and balance.

Tips to Improve Your Skiing:

• Condition yourself. If you haven't exercised in a while, give yourself a few weeks of moderate-intensity conditioning, such as walking, jogging, or cycling.
• Rent or buy proper equipment. Consider renting skis your first few times out, which allows you to compare various brands and choose one that works best for you.
• Have your ski bindings adjusted correctly.
• Plan ahead. Mother Nature has a mind of her own. Check weather and slope conditions before setting out.
• Dress in layers. Layering allows you to accommodate the day's â¿¿ and your body's â¿¿ changing temperature.
• Take a lesson. You'll improve the most when you receive tips from a qualified instructor regarding safety and proper form.
• Obey the rules of the slopes. Most skier collisions occur because someone wasn't following the rules.

How Not to Get Hurt:

Warm up before hitting the slopes. Start out on the "bunny" hills before heading to more challenging slopes. Know your limits â¿¿ learn to ski while staying in control. Avoid slopes that exceed your ability level. When tired, stop skiing and rest. Skiing requires intense physical and mental coordination, which means that fatigue can lead to injuries.

Today, many skiers wear helmets. Helmets can reduce the severity of head injuries. They offer the most protection at speeds of 12 mph or slower.

Essential Equipment:

• Skis, poles, boots, and bindings. Get properly fitted for all your equipment at a ski shop or resort.
• Skiwear. Choose shirts/sweaters, pants, and jackets made of water- and wind-resistant fabric. Look for wind flaps to shield zippers, snug cuffs at wrists and ankles, collars that can be snuggled up to the chin, and drawstrings that can be adjusted for comfort and to keep the wind out.
• Warm, well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Goggles or sunglasses
• Hat and gloves. Choose gloves that allow your hands to move freely while holding firmly onto the poles.
• Helmets are optional. There are a variety of helmets available that conform to the American Society for Testing and Materials (ASTM) standard F2040. It is important that your helmet be properly fitted and not restrict your vision or hearing.
• Sunblock. Dangerous UVA and UVB rays are especially strong as they reflect off the snow and also at higher altitudes.
• Water, water, and more water. Dehydration is more likely to occur at higher altitudes, but may be less obvious with cold-weather activities.

Elliptical training combines the best of stair climbing, cross-country skiing, and running in a low-impact, variety-rich workout. It is a highly effective cross-training activity that is viable for anyone from beginning exercisers to elite athletes. The low-impact, oval motion of the elliptical trainer, in which the foot does not leave the pedal, produces a workout similar in intensity to that of a treadmill, without the impact. The ability to move in a forward or reverse motion adds variety and challenge to the workout. This also greatly reduces the risk of repetitive-use injuries. Individuals who suffer impact-related orthopedic injuries may benefit from elliptical trainers.

What Muscles You Work:

Tones your gluteal muscles (those in the buttocks), as well as muscles in the legs, hips, chest, back, and arms. A total workout to be sure!

Tips to Improve Your Elliptical Training:

• Stand tall and hold onto the poles as your legs travel forward or backward in an elongated circular movement. Pump the poles back and forth for additional cardio workout.
• Experiment with a combination of speed and resistance to find an appropriate intensity for your fitness level.
• Most machines let you pedal either forward or backward. Pedaling forward works your quadriceps (leg muscles) and your gluteal (buttock) muscles. Pedaling backward works your hamstring muscles (those in the back of your thighs).
• Stretch both upper and lower body muscles after each workout.

How Not to Get Hurt:

Do not add weights to legs or arms when on an elliptical trainer, as they can change the intended stride. The fixed hand-support rails should allow you to maintain a comfortable upright posture without leaning too far forward, which can stress the back muscles.

Essential Equipment:

• A pair of well-fitting, comfortable running shoes with good shock absorption in the heel, a wide toe, strong arch support, a firm sole, and plenty of cushioning in the midsole
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Comfortable shirt and shorts (or sweatpants) that allow free movement of arms, shoulders, back, and legs
• Water, water, and more water

Gardening is a pastime that can provide significant health benefits to people of all ages. Mowing, shoveling, spading, and weeding can condition the body by enhancing muscular strength, coordination, and flexibility. Beyond the physical benefits, gardening gives you a feeling of accomplishment and allows you to literally "take time to smell the roses." You may enjoy gardening so much that you don't even think of it as exercise, but you can burn as many calories pushing a lawn mower as you can taking aerobics at a health club.

What Muscles You Work:

Gardening can use any, all, or a combination of the body's major muscle groups, depending on what you are doing. This activity can improve muscle strength and endurance.

Tips to Improve the Exercise Benefits of Gardening:

• Change positions and stance every few minutes to avoid feeling stiff at the end of the day or the next morning. For example: Crouch, kneel, stand, and then bend.
• Combine stretching with light gardening activities, such as the "lunge and weed." Lunge forward with one leg, weed for about 10 seconds, then stand up and alternate legs.
• Alternate your grip when raking, digging, or hoeing. If you're right-handed, rake or hoe first with a right-handed grip, then switch to a left-handed grip.
• Avoid staying on your knees too long and hunching the back and neck muscles for long stretches. Take frequent breaks, look up at the sky, and stretch out by doing some pruning in between. By varying your overhead pruning activities with the bending and weeding activities, you will take a load off specific muscles and get in a little "cross-training."
• Repetitious activities improve fitness and help avoid injuries. You will get more exercise taking smaller loads in your wheelbarrow and making more trips than you will by making fewer trips with heavier loads.

How Not to Get Hurt:

Pay special attention to your back. Always lift with your knees bent and your back straight, using your legs to raise your body up. This sounds easy, but it is almost contrary to what a body wants to do when lifting a heavy object. Be sure to reposition yourself frequently to distribute the "work" to different muscles. Avoid twisting that can lead to pulled muscles. Stretching is essential to reducing the risk of injuries, pain, and stiffness.

Essential Equipment:

• Garden gloves
• Comfortable clothing such as a loose-fitting T-shirt and cotton shorts
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Sturdy shoes or boots
• Hat and sunscreen. Even on cloudy days, the sun's rays can damage the skin.
• Water, water, and more water

Golf is not only fun, but it's good for you, too. Golf is a lifetime sport that's excellent for weight control because it's an activity that is low in intensity but long in duration. Walking and carrying your clubs for one round of 18 holes burns about 1,000 calories. Not only is golf played in a beautiful outdoor setting, but it also can be meditative â¿¿ nature helps you tune out everything else but playing the game.

What Muscles You Work:

Golf involves almost every body part. In particular, it works muscles in the back, legs, shoulders, forearms, and wrists.

Tips to Improve Your Golf Game:

• Take a series of lessons from a golf professional to improve your golf swing. Good swing mechanics can help you hit the ball straighter and longer. Video analysis is particularly useful in checking your swing.
• Strengthen your muscles to add yards to your shots. Concentrate on strengthening the legs (which power your swing), the back, trunk, abdominals, shoulders, forearms, and wrists. Do a high number of repetitions with light weights.
• Do a full-body stretching program, or practice Yoga. A full range of motion is key to golf. A golfer who is more flexible and has greater joint mobility will have a fluid, less restricted swing.
• Keep a soft rubber ball with you and squeeze it whenever you have a few minutes to spare to increase your strength. Alternate hands to strengthen both sides.
• If you arrive at the course before your tee time, warm up your muscles rather than stretch them. A warm, loose muscle will stretch itself out during practice swings.
• Find a smooth tempo for your swing, and make a full turn and follow through. Rhythm, balance, and timing are the foundations of a good golf swing.
• Drink water at every water stop on the course, or carry a water bottle with you. This prevents dehydration, which causes muscles to lose their flexibility and strength.
• One-half cup of fruit juice (15 g carbohydrates) diluted with 1/2 cup of cold water, for a total of 1 to 2 cups per hour, usually meets carbohydrate and fluid needs while exercising.
• Take some good, virtually noiseless foods with you on the course, such as bagels, bananas, orange sections, or Glucerna^® Bars.

How Not to Get Hurt:

Golf makes bona fide demands on the body. Without properly warming up before playing, you increase your chances of injury. Before playing, do light calisthenics, walk briskly, or do any easy exercise to get your heart pumping for five to 10 minutes. Loosen up with long, slow swings with two clubs at once. Then begin to hit practice shots. Start with wedges and short irons, and progress to middle irons and woods. Shorter clubs put less stress on your body, so wait until your muscles are completely loose before using your driver.

Essential Equipment:

• A set of golf clubs of appropriate length and swing weight for your body type and skill level
• A lightweight golf shoe with supple, contoured uppers, flexible fit, and plenty of padding underfoot. Look for a structurally sound shoe with a solid, supportive midsole, heavy upper, lateral reinforcements, and soft (nonmetal) spikes.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Sunblock, a broad-brimmed hat, and protective clothing to reduce risk of sun damage
• Sunglasses rated to protect the eyes from harmful ultraviolet light
• Water, water, and more water

Gymnastics is a very intense sport that demands careful training and dedication. From flips to floor routines, gymnastics requires muscular strength, endurance, agility, and good posture. For the novice, it can be quite an enjoyable sport, yet risky if you do not have the correct form.

What Muscles You Work:

Gymnastics incorporates all major muscle groups and is a total-body workout. It is great for both muscular strength and endurance, and it is a great calorie-burner.

Tips to Improve Gymnastics and Avoid Injury:

• Training, training, and more training! Training should be conducted under the supervision of a qualified and experienced trainer. Do not attempt gymnastic moves on your own. Most gymnastic routines require months to years of practice and all start with a trained spotter to guide you through the movements.
• Before engaging in any gymnastic moves, warm up your major muscle groups and give your legs, arms, back, and neck a good stretch. This helps reduce the risk of tearing or pulling muscles and enhances flexibility, which is an important component in gymnastics.

Essential Equipment:

• Comfortable, tight-fitting clothing such as tights and leotards should be worn to allow a full range of motion.
• Activities should be done on a clean, dry surface or mat.
• Keep hands dry, or apply chalk to the palms of your hands to avoid slipping.
• Water, water, and more water

Hiking as a form of fitness is surging in popularity and it's easy to see why. Hiking is not only a great form of physical exercise, but it's also a wonderful way to relax. Adding variety and interest to your routine, hiking also can give you the benefits of cross-training. Rather than working the same muscles in a similar workout day after day, hiking will challenge your muscles to perform in a whole new way. You can make hiking as easy or as difficult as you like by simply changing the terrain or the speed. If you head for the hills and pick up your pace, you'll soon discover that you're in the midst of a great aerobic workout. As with any workout, be sure to build up the degree of difficulty over the course of a few treks as you get more physically fit for hiking.

What Muscles You Work:

Hiking works muscles in the thighs, calves, and abdomen.

Tips to Improve Your Hiking:

• Your first hike should be a short excursion. Take it easy and give your muscles time to adapt to the increasing demands of hiking. Once you've been hiking regularly for a few weeks, give yourself a challenge by tackling a hill or two. Not only will this increase your muscular strength and stamina, but you'll notice a big improvement in your cardiovascular endurance as well.
• Begin your hiking at an easy, strolling pace for seven to 10 minutes. When you sense your body warming up (your heart rate will increase and you'll feel warmer), gradually increase your speed.
• If you feel any stiffness or tightness, take a break to stretch. Stretch slowly to a point of mild tension, and hold the stretch for 10 to 20 seconds.

How Not to Get Hurt:

You must know your environment. Any time humans interact with nature there is a chance of injury. It's best to know which plants and animals in the area are a potential source of danger. Constantly be aware of your surroundings. Keep an eye on the trail well in front of you or you may find yourself tripping over an obstruction such as a tree root or rock. Never venture into the woods by yourself. Even when hiking with another person, tell someone where you are going and when you plan to return. When possible, check in at the ranger station so the rangers are aware of your location. Bringing a mobile phone with you is another good idea.

Essential Equipment:

• Daypack: lightweight pack to store water, food, and basic necessities
• Shoes: Select a cross-trainer with ankle support, a trail-running shoe, or one of the lighter hiking shoes that are readily available. The most important thing to consider when choosing a shoe is the fit; you don't want blisters or chafing to keep you from enjoying yourself.
• Clothing: There are many high-tech fibers that transport moisture (perspiration) into the air, and they are warm and incredibly light. Some of these trademarked fibers are Coolmax^®, Innova^® MicroFleece, Capilene^®, Malden Mills^® Polartec^®, UltraWick^™, DuPont^® Tactel^®, DuPont Lycra^® Spandex, and DuPont Supplex^®.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness. Bring an extra pair for changing into halfway through the hike.
• Wide-brimmed hat to keep you cooler and lessen the chance of skin damage
• Put on sunblock every day, sunny or not. High altitude and summertime are brutal to the skin.
• Snacks: homemade trail mix, graham crackers, dried fruits, nuts, or nutrition bars for sustained energy during a long hike
• Mobile phone or two-way radio in case of emergency
• First aid kit
• Map
• Water, water, and more water

For those with a hectic lifestyle and little time to engage in a structured daily physical activity program, housework is a great way to improve muscle strength, coordination, and flexibility. It is also a great way to accomplish your list of seemingly never-ending chores while getting a workout at the same time.

What Muscles You Work:

Housework uses all of the major muscle groups, including those in the upper body, back, quadriceps, hamstrings, calves, and buttocks. Housework involves a good deal of muscular endurance and strength because of the variety of activities involved.

Tips to Improve the Exercise Benefits of Housework:

• Put more "oomph" in your chores. Use more of your own body resistance when vacuuming, dusting, sweeping, and scrubbing.
• Use more of a lunging motion when vacuuming or dusting.
• Alternate hands when waxing, dusting, or scrubbing to work both arms instead of always using your dominant arm.
• Avoid staying on your knees too long, and hunching your back and neck muscles for long periods of time. Take frequent breaks. Walk around the house or go outside for a breath of fresh air. Stretch slowly and well before returning to your chores.
• Avoid inhaling toxic substances from cleaning products that may cause nausea, vomiting, or dizziness. Keep the windows open and air flowing in the house.
• Keep your back straight and stomach tight throughout your housework activities to maintain good posture and strengthen your back and abdominals.
• Repetitions are important. Take small loads of laundry down the steps instead of one big load or dust with one arm for 10 to 15 strokes and then switch to the other.
• Turn on your favorite music to keep you motivated and moving. Bring fun back into your housework routine and reap the health benefits.

How Not to Get Hurt:

Pay special attention to your back. Always lift with bent knees, using your legs with your back straight and stomach tight. Vacuum close to your body, keeping your body upright. When making the bed, get down on your knees to tuck in sheets and blanket instead of bending over. Reposition yourself frequently to distribute the work to different muscle groups and avoid twisting that can lead to pulled muscles. Be sure to warm up and stretch prior to doing housework, as well as after you have finished.

Essential Equipment:

• Comfortable, loose-fitting clothing
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Comfortable shoes
• Rubber gloves
• Water, water, and more water

Ice-skating is an excellent way to strengthen the legs and buttocks, enhance muscular endurance, and increase stamina. Rather than giving the same muscles the same workout day after day, ice-skating challenges your muscles to perform in a whole new way.

What Muscles You Work:

Ice-skating is a great way to sculpt your legs by strengthening the quadriceps, buttocks, hips, and calves, as well as improve balance and coordination.

Tips to Improve Your Ice-skating Technique:

• Start your workout by skating lightly for five minutes to warm up your leg muscles. Then step off the rink and give your legs a good stretch. Stretch to the point of mild tension and hold the position for 10 to 20 seconds.
• When skating, bend both knees before pushing and always push from a bent knee to a bent knee. Your skating knee always should be active with a constant rise and fall movement.
• Keep your back straight and hips and shoulders in good alignment. Holding your stomach tight aids in keeping your back in good position.
• Your free leg always should be straight and either turned out with your toe pointed and slightly down, or turned inward but still straight. Always try to keep your feet parallel to the ice.

How Not to Get Hurt:

Pay attention to others around you to avoid collision. The best way to avoid injury and skate correctly is to take a few lessons under the guidance of a trained and experienced instructor. He or she can help you improve your skating form, which will help you burn calories more efficiently and condition your body to make the most of your skating experience. And don't forget to stretch prior to and after your workout.

Essential Equipment:

• Layers of clothing so that you can adjust to the temperature (indoors or outdoors). Remember, you always can remove layers of clothing if you get too warm.
• Gloves or mittens made of wool or acrylic are best. They can keep your hands warm and are a great hand protector for those who tend to fall more frequently.
• If you're just getting started, consider hip, knee, elbow, and wrist pads or guards, as well as a helmet.
• Wear comfortable socks, not ultra-thick ones. They should fit snugly around the foot. Choose socks that keep moisture away from the skin to prevent skin irritation.
• Select skates that fit comfortably. Skate sizes do not necessarily equate to the same size you wear in street shoes. Skates must be well-fitting. Your heel must be snug against the back of the skate. There should be enough room to wiggle your toes up and down â¿¿ just ever so slightly.
• Water, water, and more water

In-line skating is a low-impact, high-speed workout that's great for the health of your heart and for strengthening your muscles. A two mile skate is the aerobic equivalent of about a 1-mile run and avoids the strain on your knees. In-line skating is good for overall leg toning and for building strength and power.

What Muscles You Work:

In-line skating primarily involves the lower body. In particular, it works leg muscles, including the quadriceps (top of the thigh), hamstrings (bottom of the thigh), and groin, as well as hip and buttock muscles.

Tips to Improve Your In-line Skating Skills:

• Learn how to stop. With knees bent, hands in front of the body, and eyes looking forward, slide your right foot forward, keeping all wheels on the ground, and lift the right toe until the heel brake at the back of the right skate makes gentle contact with the ground. Sit down as if on a chair, with the left knee bent, and apply pressure through the right leg and right heel onto the brake until you come to a complete stop.
• Don't wait until you're out of control to brake. Start braking at the top of a hill if you are not comfortable with speed.
• Make sure to bend from the knees, not the waist, when you brake. Practice in a safe, controlled environment until stopping becomes second nature to you.
• Take a lesson with a qualified in-line skating instructor or ask your local skate shop for help if you have trouble learning how to brake.
• Stretch your entire leg after skating, but concentrate on the groin muscles. Do the following two stretches: Stand with your legs a few feet apart, hands on hips, and gradually bend your left knee and lean to the left. Keep your trunk straight. Hold for 20 seconds, then switch sides. Then sit down and bend your knees so that the soles of your feet are touching each other. Put your elbows on your knees and gradually push them outward. Hold for 20 seconds.

How Not to Get Hurt:

In-line skating is a low-impact sport, but it also can be a sudden-impact sport. Since in-line skates are faster, smoother, and more maneuverable than conventional roller skates, stick to flat, paved, lightly traveled roads or bike paths at first. Always wear protective safety gear, and never attempt any fancy movements unless you have practiced them. Always look ahead to plan a possible escape route.

Essential Equipment:

• Comfortable, well-fitting in-line skates. Soft-boot skates made of nylon mesh and leather provide more comfort and higher performance than plastic skates.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• A well-fitting, lightweight helmet bearing stickers by ANSI (American National Standards Institute) and Snell Foundation, which means it has passed tests on impact protection and strapping
• Kneepads, elbow pads, and stiff plastic wrist guards
• Water, water, and more water

The term "martial arts" includes a variety of different disciplines that include, but are not limited to:

• Kung fu
• Fencing
• Aikido
• Tae kwon do
• Judo
• Karate

Health benefits derived from martial arts are not limited to the physical realm. They also include enhancing your spiritual and mental well-being, making it a holistic approach to good health. Physical benefits include muscular strength, flexibility, coordination, and agility. Increased body awareness, discipline, and an enhanced ability to meditate and focus are just some of the psychological benefits derived from martial arts. Not only will these benefits guide you to improving your martial art performance, but they also can help you cope with everyday stressors in your life.

Don't know which martial art to choose? The best way to find out is to research the various disciplines to see which one fits your own goals based on your physical attributes, as well as philosophical or spiritual needs and interests.

What Muscles You Work:

Most of the martial arts enhance muscular endurance and strength through the use of all major muscle groups. Martial arts enhance flexibility, making this activity a great complement to other fitness activities.

How Not to Get Hurt:

Practice, practice, and more practice is the key to avoiding injury. Following the guidance of a certified and experienced instructor via one-on-one or group training is the best and most effective way to learn proper form and to avoid injury. Do not try martial arts on your own. It takes years, if not a lifetime, to properly train your body for the intense demands martial arts require. As always, don't forget the importance of warming up, stretching, and a cooldown exercise.

Essential Equipment:

• Depending on which form of martial arts you choose, clothing and equipment requirements vary. Unless told otherwise by your instructor, most beginners can start with loose-fitting, comfortable clothing.
• Some martial arts require you to be barefoot. In others, special shoes or headgear may be required. Check with your instructor.
• Water, water, and more water

Racquetball is a popular sport throughout the United States. This vigorous sport enhances cardiovascular endurance and maintains fitness and agility. For those with weight loss goals in mind, racquetball is an excellent calorie-burner, burning anywhere from 350 to 900 calories in an hour (depending on your weight and the manner in which you perform the sport).

Alone or with a friend, we challenge you to give this invigorating sport a try, but not without first reviewing safety tips.

What Muscles You Work:

Racquetball works the muscles of the back, shoulders, legs (upper and lower), and arms.

Tips to Improve Your Racquetball Technique:

• Take baby steps first! Beginners should start with short bouts of this intense activity (e.g., 20 minutes in length) and work their way up to an hour as their cardiovascular fitness improves.
• Practice, practice, practice! Racquetball is a highly intense sport that requires average cardiovascular fitness before even beginning. If you haven't engaged in any activity for six months or more, start training by walking, jogging, or cycling to improve endurance and get your body conditioned for the energy demands of racquetball.
• Avoid overexerting yourself early on. Because racquetball is a sport that demands muscular strength, endurance, agility, and coordination, pushing too hard may result in lower back, forearm, and leg pain, setting you back in your racquetball conditioning.
• Before playing with others, you may benefit from hitting the courts alone to practice your swing and work on coordination.

How Not to Get Hurt:

Stretch those muscles! If you're a beginner or haven't played in a while, you'll find you are using muscles you haven't worked in a long time. Avoid pulling or tearing your muscles by:

• Warming up with a walk-jog at a graduated tempo
• Practicing your volleying for about five to 10 minutes
• Stretching the arms, shoulders, legs, and back, holding each stretch for 10 to 20 seconds

Obey court rules and wear protective equipment. Many an eye gets bruised (or worse) when someone isn't obeying rules or wearing goggles.

Essential Equipment:

• A racquet that does not exceed 22 inches in length (as per racquet specifications of the United States Racquetball Association)
• Racquetballs. Purchase them at a sporting goods store or pick them up at the racquet court facility.
• Protective eyewear, which you should wear at all times (even if you wear corrective lenses). Protective eyewear must meet or exceed either the full American Society for Testing and Materials (ASTM) standard F803 or Canadian Standards Association (CSA) impact standard. Ask a sports store clerk or expert for information on how to choose proper protective eyewear.
• Comfortable tennis shoes with soles that will not skid and leave marks on the court
• Loose-fitting clothes. Because racquetball is usually played in poorly ventilated environments, choose clothes constructed of a fabric that keeps moisture away from the body.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Water, water, and more water. Because racquetball is generally played in hot, unventilated environments, you need to pay special attention to regular fluid intake and signs of dehydration.

A Belgian inventor, Joseph Merlin, developed the first recorded roller skate in 1760. Roller-skating is revered by most as a childhood sport that brought good times, laughter, great music, and, at times, some sore knees, ankles, and elbows. But roller-skating can be a year-round way to stay in shape. Roller-skating, like its counterpart in-line skating, is a great way to strengthen legs and enhance cardiovascular endurance. It can burn anywhere from 250 to 700 calories in an hour (depending on your body weight and the manner in which you perform the sport).

What Muscles You Work:

Skating primarily strengthens the muscles in the hips, buttocks, and legs, including the quadriceps, hamstrings, and calf muscles.

Tips to Improve Your Roller-skating Skills:

• Keep both legs bent slightly at the knees, gliding one leg in front of the other. Start by bending your left knee and using this bent knee to help push your right leg in front of your body. Once your right leg is in front of you and stationed on the ground, lift your left leg about 6 inches above the ground. Now use your bent right leg to help push your left leg forward. Swing your arms like you would when walking to keep your body balanced. Keep your stomach muscles tight and back straight to avoid overextending your lower-back muscles.
• Avoid accidental crashes by practicing on a skating rink before going outdoors where debris, cracks, and cars can cause tumbles.
• Your arms should not be used as brakes. The use of walls or poles to adjust speed or avoid falling may actually result in sprained wrists, bruised palms, or possibly even fractures. Roller skates have rubber stoppers on the front of both shoes. Slow down by gently bending the knee of one leg and dragging the toe of the other to the ground. Drag the foot either right under the hips or a few inches behind the body to help keep your balance. You also can keep your balance by slightly lifting your arms at the sides of your body as if you were on a tightrope.

How Not to Get Hurt:

Obey the rules of the road or rink. Avoid grabbing poles, walls, or others for braking. Warm up and stretch prior to and after skating. Lace your shoes tightly around the ankles to avoid sprains.

Essential Equipment:

• When skating outside, always wear a helmet (bearing stickers from the American National Standards Institute, or ANSI, and Snell Foundation, which means it has passed tests on impact protection and safety), kneepads, elbow pads, and wrist guards.
• Loose-fitting, comfortable clothing
• Skates that fit snugly around the entire foot. Most sporting goods stores have trained staff to fit your shoes properly. Remember, roller skates do not necessarily follow the same sizing as your outdoor shoes, so try on a few to get the best fit. Don't forget to tie the skates correctly to avoid ankle sprains.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness. You may want to pull the socks to the top of the skates to avoid chafing.
• Water, water, and more water

An intense calorie-burning exercise, indoor or outdoor rowing can give you a superior total-body workout. Rowing is said to be one of the best exercises to work all your major muscle groups, targeting both the upper and lower body muscles.

What Muscles You Work:

Rowing strengthens and tones legs, arms, and back and abdominal muscles, while giving you a great cardiovascular workout.

Tips to Improve Your Rowing Workout:

• For the first couple of weeks, row for only 10 to 15 minutes or less, two to three times per week, to get accustomed to the activity. Then, gradually increase your time per session over a period of several weeks.
• Rowing is a leg-driven exercise in which arms and back merely add to the acceleration generated by the legs. Hold the handlebars evenly throughout the whole stroke, keeping an even pressure on your feet.
• Adjust the resistance as tolerated.
• Switch your grip on the handlebars halfway through the workout, to work the bicep muscles. To do this, grab the handlebars with palms facing upward.
• During the recovery motion, move your body by rocking your pelvis rather than curling your spine. This keeps your lower back in a strong position. If you do it correctly, you should feel your weight shift from the back to the front of your seat as you rock over. If you have difficulty doing this while your legs are flat, it may mean you have tight hamstrings. Focus on working on your hamstring flexibility, as tight hamstrings pull your pelvis into a weak back position.
• Stay relaxed in the upper body — particularly the shoulders. During the drive motion, imagine that you are "hanging" off the handle as you move back. This cuts out unnecessary tension and also ensures that you are not working your back against your legs.

How Not to Get Hurt:

Rowing is an advanced exercise, and you must use proper form while working out or you could strain your back. If you feel your form may be off, consult a personal trainer or exercise physiologist who can provide you with safe rowing techniques.

Essential Equipment:

• There are two types of indoor rowing machines: hydraulic machines and flywheel machines. The exercise benefits are similar; the differences all lie in the motion. The flywheel design uses air for resistance and feels more like real rowing because it has a continuous momentum. Hydraulic rowing machines use water pressure to create resistance; the rowing motion produced is a dragging one.
• Loose, comfortable clothing that will absorb perspiration and allow unrestricted movement. If wearing a long T-shirt, tuck it into your shorts to avoid getting it stuck under the seat of the rower.
• Comfortable athletic shoes, such as running shoes or cross-trainers
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Water, water, and more water

Running is one of the most efficient forms of exercise and burns a high number of calories per hour. Running seems to keep bones strong and also can strengthen your heart.

What Muscles You Work:

Leg strength is essential to runners. Strong calves, hamstrings, quadriceps, buttocks, and lower back muscles help drive your legs forward.

Tips to Improve Your Running Workout:

• Running posture is important. Run with your body erect, your arms bent at 90-degree angles, and your hands cupped loosely. Swing your arms slightly with each stride.
• Warm up for five minutes with brisk walking or jogging until you break a sweat, and then stop and stretch your legs (see below). Gradually increase your speed until you feel yourself breathing rapidly, but not so hard that you can't talk. Run for 10 minutes, and go one or two minutes more every other day until you are running about 20 minutes.
• Check your pulse while you run and gradually increase your pace until you are within your training range. Once you are within your training range for 20 minutes, gradually increase your distance.
• Cool down by jogging or walking briskly for five more minutes.
• After running, stretch your calves (place both hands on a wall â¿¿ with one foot a few feet from the wall, the other a few inches back â¿¿ and lean into the wall), quadriceps (stand next to a wall, put your left hand on the wall for balance, and use the right hand to pull your right foot up behind you toward the buttocks), and hamstrings (sit with right leg extended and left foot on the inside of the right knee, and lean forward as far as possible with both hands). Hold each stretch for 20 seconds, then switch to the opposite side.
• One-half cup of fruit juice (15 g carbohydrates) diluted with 1/2 cup of cold water, for a total of 1 to 2 cups per hour, usually meets carbohydrate and fluid needs while exercising.
• When the weather is bad, run on an indoor track or treadmill. Watch TV or listen to music while you run to help keep you going.

How Not to Get Hurt:

Listen to your body. There will be days when your body is not ready to run. If you force it, you may injure yourself. If you don't feel better during your second mile, it may be time to head back home. Since your muscles tighten when you run, stretching afterward will prevent stiffness and soreness the next day.

Essential Equipment:

• A proper running shoe is crucial to an injury-free running program. Running shoes should absorb the shock of running and stabilize your foot. The shoes should have a flexible, thick sole; a sturdy heel counter; a cushion for the Achilles tendon; a sole that is wider than the top; a comfortable arch support; a raised heel; and plenty of room in the toe.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Match the shoes to the surface you run on. A rippled sole is designed for cement and asphalt; a waffle bottom is meant for grass and dirt.
• Match the shoes to your feet. If your feet roll inward, choose a shoe with a more rigid heel counter and a straighter last. If your feet roll outward, choose a shoe with more cushioning, such as an air-sole.
• Water, water, and more water

Snowboarding is a popular winter sport that requires leg strength, endurance, coordination, and balance. The weekend warrior should be aware that snowboarding is a sport that requires a great deal of commitment, dedication, and practice.

What Muscles You Work:

Snowboarding primarily uses the muscles of the hips and upper and lower legs; however, it also strengthens the back muscles, stomach muscles, and muscles in the buttocks.

Tips to Improve Your Snowboarding Technique:

• Practice, practice, and more practice. Your first attempt at snowboarding will not be a thing of beauty. In fact, it will take multiple twists and falls before you feel comfortable on the slopes.
• Before trying this sport on your own, our most noteworthy suggestion is to practice under proper supervision with a trained and experienced instructor. He/she will help you glide the slopes with balance, coordination, and agility. They are also the best people to educate you on proper form to avoid injury.
• Remember the power of flexibility, enhanced by stretching. Stretch prior to and after snowboarding to increase flexibility and range of motion around your joints. This will enhance your overall snowboarding performance.
• Enhance your muscular strength by adding some resistance training to your daily routine. When off the slopes, exercises such as back and leg extensions, leg curls, calf raises, and abdominal crunches will aid in stabilization and strength on the slopes.

How Not to Get Hurt:

Avoiding injury lies in following the rules of the slopes and wearing protective gear properly.

• Feet, ankles, and knees: The design of snowboarding boots, and bindings is sort of a "Catch-22" right now. If your ankles are loosely secured in the boots, you risk an ankle sprain or fracture. If your boots are secured too tightly, you risk injuring the ligament of the knee. If you're a beginner, keep your bindings relatively loose to spare a knee injury, gradually tightening the bindings as you improve.
• Shoulders, elbows, and wrists: Fifty percent of all snowboarding injuries involve the upper extremities, including the wrists, elbows, and shoulders. Unlike skiers, whose bindings offer quick-release during a wipeout, snowboarders can do little to shift leg balance during a fall because the boots are secured to the board. As a result, the upper body is launched forward, hitting the snow full-force. Wrist guards and any extra padding applied to the elbows and knees can help buffer some of the force from falling.
• Head, neck, and spine: Concussion, brain injury, or neck/back injuries also may occur. Inexperienced snowboarders should wear proper headgear.

Essential Equipment:

• Board, boots, and bindings. It is best to get fitted properly by a certified and experienced retailer or instructor.
• Protective gear for the head, wrists, elbows, and knees
• Warm, waterproof clothing. Hat and gloves (to protect your ears, head, neck, and hands) made of material such as GORE-TEX^® are recommended. Do not hit the slopes in jeans or shorts!
• Socks made of wool or special thermal material to keep the feet warm and avoid frostbite
• Protective eye gear may be worn, especially on breezy days
• Water, water, and more water. Just because it's cold doesn't mean you are not losing water through perspiration. Take a water break each time you reach the end of the slope.

Soccer is an intense cardiovascular endurance sport that requires a lot of training, discipline, and conditioning.

What Muscles You Work:

Soccer is a total-body workout that requires excellent cardiovascular and muscular strength, and endurance. It primarily works the muscles of the upper and lower legs, buttocks, and lower back. In addition, soccer strengthens the upper body.

Tips to Improve Your Soccer Game:

• The best way to improve your soccer game is through practice, practice, and more practice under the supervision of an experienced coach. He/she will help you develop the skills it takes to enhance your cardiovascular endurance, muscular strength and stamina, balance, and coordination.
• Condition yourself. Include running, resistance training, and exercises using the soccer ball.
• Proper nutrition and hydration are key to improving your soccer performance.

How Not to Get Hurt:

Training and conditioning can help you avoid pulled muscles and other injuries. Follow the rules of the game and always warm up and stretch prior to exercising. End with a cooldown and another good stretch. Stretching will alleviate some post-exercise muscle soreness and help to reduce the risk of tears or pulls.

Essential Equipment:

• Wear sunblock. Even if it's cloudy, protect your skin from dangerous UVA and UVB rays.
• Fitted soccer shoes with cleats
• Soccer shorts and a lightweight, loose-fitting top
• Shin guards are a must, and kneepads are recommended.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• The safety of helmet use is still being studied.
• Water, water, and more water

Softball is a great sport that involves balance, coordination, and team spirit! From pitcher to left fielder, softball is a great way to maintain fitness and enjoy the company of friends at the same time.

What Muscles You Work:

The intensity of the workout obtained from softball varies depending on your position. It is a mild, total-body workout, involving the arms, back, and legs. Speed and short-term bouts of energy (anaerobic activity) versus long bouts (aerobic activity) are required as softball involves quick plays.

Tips to Improve Your Softball Game:

• Practice running around the bases to improve your speed and agility.
• Play catch with a partner, practicing fly balls, grounders, and fast throws, mimicking the types of catches needed during the game. Practice your throw to enhance speed, distance, and accuracy.
• Spend time at batting cages to improve your swing.
• Cross-train with some aerobic activity such as running, walking, or cycling to aid in running for that fly ball! Add some resistance training to the arms, legs, and back to improve both your throwing and your batting.
• Stretch! Many injuries, such as a pulled hamstring, can be prevented with proper warm-up and stretching.

How Not to Get Hurt:

Warm up and stretch prior to throwing or hitting the ball. If you plan to slide, practice proper sliding techniques with a qualified coach. Follow the rules of the game and always pay attention to what is happening around you.

Essential Equipment:

• Loose-fitting, comfortable clothing. Some softball players wear softball pants and socks, while others wear shorts and the team T-shirt. If you plan to slide, wear softball pants or sweats.
• Hat or sunglasses for protection from the sun's harmful rays
• Wear sunblock. Even if it's cloudy, protect your skin from dangerous UVA and UVB rays.
• Softball shoes with cleats
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness or blisters
• Aluminum bat. You will want to be fitted for a bat at a sporting goods store.
• Leather glove for catching. It is best to get fitted at a sporting goods store before purchasing.
• Water, water, and more water

Spinning is an intense aerobic stationary cycling program. Students follow the cues of an instructor, who uses a variety of visual and auditory techniques to both teach and motivate the class. For example, participants often are led through a "virtual" outdoor road race complete with hills, valleys, and finish lines. During the class you vary your pace, sometimes pedaling as fast as you can, other times cranking up the tension and pedaling slowly from a standing position. This helps you to strengthen and tone many muscle groups.

Spinning doesn't involve as much coordination as is required by many other aerobic classes, so it's easier to concentrate on your form. You can finish a spinning class, regardless of your fitness level, simply by adjusting your pace or resistance on the bike. Don't try to keep up at the risk of overexerting yourself. Instead, work up gradually, allowing yourself to get the most out of this intense workout.

What Muscles You Work:

Spinning burns calories while conditioning your heart and lungs. It also works muscles in your lower body and trunk, including quadriceps and hamstrings, as well as those in the calves, buttocks, hips, and abdomen.

Tips to Maximize Your Spinning Experience:

• Set your seat height so your knee at its highest position (the "upstroke") never exceeds hip level. The knee at the lowest position should result in a leg position in which the knee is about 85 percent straight.
• Set the handlebars so that they are level with the seat. When you lean forward and place your hands on the bars there should be a slight bend at your elbows.
• Grip the handlebars lightly to avoid tension in your neck and shoulders.
• Don't be intimidated by the high speeds and furious intensity of your cycling mates. Listen to your body and adjust the tension/resistance and speed accordingly.
• Don't be afraid to sit back, drink some water, and take a break when necessary.

How Not to Get Hurt:

Be sure you are properly fitted to the bike and that you feel comfortable on it before beginning class. Go at your own pace even when the instructor is chanting "faster, faster" and the music is speeding up!

Essential Equipment:

• Bike shorts and gel seats, both of which offer special padding and help to alleviate discomfort in the buttocks
• If you tend to perspire heavily during a workout, it is a good idea to bring a towel along for the ride.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Water, water, and more water

You've heard it before: "Instead of riding the elevator, take the stairs." Stair walking is a great way to burn extra calories and strengthen your cardiovascular system, and stair walking doesn't take any fancy equipment! Plan at least one extra trip up and down the stairs at home, in your apartment building, at work, or at the mall.

What Muscles You Work:

Stair walking involves the muscles of the legs and buttocks, including the quadriceps, hamstrings, and calves. Stair walking strengthens the heart and challenges your cardiovascular endurance. It is a great way to stay in shape and cross-train your muscles.

Tips to Improve Your Stair Walking:

• Warm up by walking or jogging in place for a few minutes. Then stretch your leg muscles well.
• Don't overdo it. If you are just starting to exercise, start out slowly and work your way up to a comfortable pace.
• When stepping on the stairs, keep your back straight and abdominal muscles tight, swinging your arms like you would while walking (unless you are holding onto the railing).
• To avoid slipping, make sure your entire foot, not just the ball of your foot, is on the stair with each step. This also will give you a better cardiovascular workout.
• To keep your balance, avoid sharp turns at the top of the stairs.
• On your way down the stairs, walk, don't run. Keep a nice steady pace.

How Not to Get Hurt:

If you feel uneasy at first, hold onto the railing with one hand (or even two if available) to keep your balance. As you get more comfortable with stair walking, you may want to let go and pump your arms. Avoid stair climbing in high heels or other work shoes. Wear comfortable walking shoes to avoid a sprained ankle and/or shin splint.

Essential Equipment:

• Loose-fitting, comfortable clothing
• Comfortable shoes such as walking or cross-training shoes
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Water, water, and more water

A step machine (often called a "stair climber") offers the same aerobic benefit as running, delivering a particularly good workout for the quadriceps and calves. At the same time, the high knee lifts demanded by step climbing stretches your hamstrings. A distinct benefit of step climbing versus running or running up and down real steps is that it is kinder to your joints. The steps of the step machine are meant to "give" under your weight, buffering the heavy burden of most weight-bearing exercises.

What Muscles You Work:

Predominantly those of the lower body, including quadriceps, hamstrings, buttocks, hip flexors, and calf muscles. Depending on your level of activity, you'll also get a good cardiovascular workout.

Tips to Improve Your Step Climbing:

• Keep your knees over your feet and your back erect. If you prefer to hold onto the handrails, keep your touch light, using the handrails to stabilize, rather than support.
• Try not to let the steps touch the floor, nor should you feel them come to a stop at the top. Instead, climb fast enough to stay in the middle of the steps' range of motion. If you start sinking toward the bottom, climb faster to pump back up to the mid-range area, or reduce the machine's speed so you can catch up.
• Avoid taking very rapid, shallow steps. Instead, make your steps deep enough to involve more movement from your large muscle groups (quadriceps and hamstrings).

How Not to Get Hurt:

Keep your foot flat and evenly distributed across the step. Overuse injuries such as Achilles tendonitis can occur if you always exercise with your heels hanging over the steps or if you stay on the balls of your feet. Also, try lifting your forefoot off the platform every so often to flex your toes. This should help you avoid the tingling or numbing sensation that is a frequent complaint of stair climbers.

Essential Equipment:

• A properly fitting shoe is crucial to reduce the risk of injuries. Running or cross-training shoes should stabilize your feet and absorb the shock of climbing. The shoes should have a flexible, thick sole, a sturdy heel, a sole that is wider than the top, a comfortable arch support, a raised heel, and plenty of room in the toe.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Water, water, and more water

Swimming is probably the most perfect form of exercise. It is non-weight-bearing, and imposes no stress on the bones and joints. It improves cardiovascular conditioning and is an effective weight-control exercise â¿¿ one hour of swimming can burn about as many calories as running 6 miles in one hour. The number of calories you burn swimming depends on what stroke you use, how fast you swim, your swimming skills, and your body composition. Women burn fewer calories than men because they naturally have more body fat, which makes them more buoyant. Note that for many people, swimming can be a form of meditation, with a calming effect.

What Muscles You Work:

Swimming uses most of the major muscle groups and strengthens both the upper and lower body.

Tips to Improve Your Swimming Technique:

• As you swim, think about a straight line from head to hips to legs.
• All parts of the stroke are integrally linked. Head position and kick determine how high you ride in the water. The timing of your breathing affects your alignment and also, to some extent, the path of your arms.
• As you swim, keep your head straight down; roll your body both ways, even if you only breathe on one side; don't overkick or you will tire out your legs.
• Alternate different strokes within the same workout to reduce boredom and work different muscle groups.
• Warm up and stretch before swimming hard. A few minutes of stretching before and after swimming will make your stroke smoother and more efficient, and will help relieve muscle soreness.
• After warming up and stretching, swim continuously for 10 minutes. Once you can do that comfortably, increase your swim time by two minutes every third session. Then add in a set of 10 sprints of about 50 yards each. Rest for about 30 seconds in between sprints.
• Do a total-body conditioning program. It is extremely important to strengthen the rotator cuff muscles to keep the shoulder joint tight, so make shoulder-strengthening exercises part of your regular workout routine. Free weights allow you to isolate the rotator cuff muscles better than exercise machines.
• Drink plenty of fluids before and after your workout. It's easy to become dehydrated, even during water workouts.
• One-half cup of fruit juice (15 g carbohydrates) diluted with 1/2 cup of cold water, for a total of 1 to 2 cups per hour, usually meets carbohydrate and fluid needs while exercising.
• For advanced swimmers: Get a stroke coach to boost performance. A coach can provide a structured, systematic swimming routine and help establish good stroke mechanics. A coach can teach you to cover the same distance with fewer strokes, making you a more efficient swimmer.
  

How Not to Get Hurt:

Be aware of the depth of the water and any potential hazards before going in. Know where the pool ladder and steps are. When swimming in the ocean or lakes, watch for rocks, pollution, currents, and sudden changes in water temperature. Never swim alone, regardless of your skill level. Since pool chemicals can irritate and dry the skin, shower immediately after swimming and apply moisturizing lotion.

Essential Equipment:

• A comfortable, well-fitting swimsuit
• Swim goggles to protect your eyes from chlorine in pool water and to allow you to see under water
• A swim cap to keep your hair relatively dry and out of your face
• A waterproof stopwatch to time your workouts
• Waterproof sunblock. Reapply often to minimize sun damage.
• Swim fins to increase ankle and leg strength
• Hand paddles to increase arm and shoulder strength
• Water, water, and more water

Tennis is "aces" when it comes to providing a total aerobic workout. You can improve your heart-pumping activity, gain muscle tone, and improve blood circulation to your legs. A half-hour of tennis singles against a similarly skilled opponent three times a week can improve your health and endurance. A more leisurely game of doubles is an excellent opportunity for exercising, reducing stress, and enjoying the company of friends.

What Muscles You Work:

Tennis brings into play almost all of the muscle groups of the body. In particular, it works muscles in the legs, shoulders, back, forearms, and wrists.

Tips to Improve Your Tennis Game:

• Perform a total-body strength training program to help you hit the ball harder and move faster. Working out is the best way to improve your tennis game â¿¿ not simply playing more tennis. Use light weights and do many repetitions to build muscle stamina as well as strength.
• Do interval training to increase your foot speed. Interval training consists of going hard for short bursts in the middle of a lengthy aerobic activity, for example, sprinting for 50 yards at various times in the middle of a long walk.
• Strengthen your shoulders to prevent rotator cuff problems.
• Strengthen your forearms and wrists to prevent tennis elbow problems.
• Before you play, go through a series of shadow strokes without the ball. Then hit the ball at half-speed, and hit some serves to warm up your shoulder and back muscles.
• Have a tennis instructor look at your swing. Good swing mechanics are essential. The best tennis players have great mechanics in delivering the racquet head to the ball.
• Drink water or a sports drink at every changeover, if possible. Have a water bottle with you at courtside. Continue to take in liquids when you come off the court.
• One-half cup of fruit juice (15 g carbohydrates) diluted with 1/2 cup of cold water, for a total of 1 to 2 cups per hour, usually meets carbohydrate and fluid needs while exercising.

How Not to Get Hurt:

Tennis places tremendous demands on different body parts in their extremes of motion; for example, when serving or hitting an overhead volley, you fully extend your arm at a rapid pace. Throughout a match, you are called upon to generate great force from a variety of body positions while changing direction, stopping quickly, and serving. A flexible, unrestricted range of motion will help prevent injuries and enhance your performance. Make sure to warm up and stretch before you play, then cool down and stretch again afterward.

Essential Equipment:

• A lightweight tennis racquet for a faster swing, better control, and more power. Some racquets have wider, stiffer frames and longer handles to extend your reach. Others have bigger hitting surfaces to improve your chances of hitting the ball. Use the largest grip that is comfortable to avoid blisters.
• Tennis shoes that provide good lateral support and good shock absorption with sturdy, strong, flat soles and a hard, squared-off edge. Look for a reinforced front, a cushioned midsole, a firm, well-padded heel counter, and a sole with circles to facilitate turning.
• Tennis socks made of acrylic, not cotton, that keep away perspiration and reduce friction
• Sunblock, a broad-brimmed hat, and protective clothing to reduce risk of sun damage
• Sunglasses rated to protect the eyes from harmful ultraviolet light
• Water, water, and more water

Volleyball is a team sport that has both social and fitness benefits. You can organize a volleyball game spontaneously at picnics, family gatherings, or group outings, or join a team in a league. Competitive volleyball is a running and jumping sport that requires agility, strength, and coordination. For long matches, you need both aerobic conditioning and stamina. Volleyball can be played indoors in a gym, or outdoors on grass or sand.

What Muscles You Work:

Volleyball requires overall body strength due to its fast, explosive movements. In particular, it works muscles in the legs, hips, back, and shoulders.

Tips to Improve Your Volleyball Game:

• Perform a total-body strength training program to help you jump higher, hit the ball harder, and move around the court better. Training with weights can help you gain strength and power.
• Practice jumping as you would during a game. Practice your footwork for blocking and spiking, and then jump as high as you can. Pick a high target and jump to it 10 times in a row. Work your way up to at least four sets of 10 jumps each.
• Perform plyometric (jumping) exercises to develop your legs and jumping skills. Try the "moonwalk" â¿¿ bounce across three or four lengths of the court as if you were walking on the moon.
• Perform interval training to increase your foot speed. Interval training consists of going hard for short bursts in the middle of a lengthy aerobic activity â¿¿ for example, sprinting for 50 yards at various times in the middle of a long walk.
• Strengthen your quadricep (front of the thigh) muscles to stabilize your knees and your abdominal muscles to support your back.
• Drink water or a sports drink every 15 minutes, particularly if you are playing beach volleyball. Continue to take in liquids when you come off the court.
• One-half cup of fruit juice (15 g carbohydrates) diluted with 1/2 cup of cold water, for a total of 1 to 2 cups per hour, usually meets carbohydrate and fluid needs while exercising.

How Not to Get Hurt:

Like any jumping sport, volleyball leads to back strain from the pounding your back takes as you come down. Plus, players arch and twist their backs to go up for spikes and then uncoil as they whip their arms to hit the ball. Like any sport that brings the arm up over the head, volleyball can lead to rotator cuff injuries in the shoulder. Jumping from a crouched position to block or spike the ball causes great force on the knees. Good flexibility will help you avoid these injuries. After warming up, make sure to stretch your legs, lower back, hips, Achilles tendon, calf, and shoulders. Then cool down and stretch again afterward.

Essential Equipment:

• A pair of good-quality, soft kneepads that completely cover the knees
• Volleyball shoes that provide good lateral support and good shock absorption with sturdy, strong, flat soles, a reinforced front, a cushioned midsole, and a firm, well-padded heel counter. High-top shoes may help limit the severity of ankle sprains.
• For beach volleyball, sunblock, a broad-brimmed hat, and other protective clothing to reduce the risk of sun damage, and sunglasses rated to protect the eyes from harmful ultraviolet light
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Water, water, and more water

Walking is one of the best and most accessible forms of exercise. Walking offers all the fitness benefits of jogging with minimal stress on your joints. It's a painless way to shed pounds and tone up muscles. You will burn about 100 calories per mile while walking briskly, which is about the same as jogging. Walking also helps prevent bone loss that can lead to osteoporosis.

What Muscles You Work:

Walking primarily strengthens muscles in your thighs and calves. You also work your buttocks, trunk, and upper body muscles.

Tips to Improve Your Walking:

• Practice proper fitness walking technique. Keep your shoulders relaxed (back and down), your head level, and your chin level. Align your shoulders directly over your hips with your spine straight. Bend your arms at the elbow, at a 90-degree angle, keeping your fingers curled gently. Swing your arms like a pendulum with each step.
• Warm up for five minutes, walking at your normal pace. Then gradually increase your speed until you feel yourself breathing rapidly, but not so hard that you can't talk. Walk for 10 minutes, and go 1 or 2 minutes more every other day until you are walking about 20 minutes.
• Check your pulse while you walk and gradually increase your pace until you are within your training range. Once you are within your training range for 20 minutes, gradually increase your distance.
• Cool down by walking at your warm-up pace for five more minutes.
• Stretch your calves (place both hands on a wall â¿¿ wiht one foot a few feet from the wall â¿¿ the other a few inches back, and lean into the wall), quadriceps (stand next to a wall, put your left hand on the wall for balance and use the right hand to pull your right foot up behind you toward the buttocks), and hamstrings (sit with right leg extended and left foot on the inside of the right knee, and lean forward as far as possible with both hands). Hold each stretch for 20 seconds, then switch to the opposite side.
• When the weather is bad, walk indoors. Many malls offer free walking time before shopping hours in a safe, pleasant environment.
• Set aside a time of day that's most convenient for you. You also can break up your walking time into two or three sessions per day.

How Not to Get Hurt:

Being overambitious when you start a walking program can cause an injury or lead to enough discomfort that you may lose interest. If you feel stiff and sore a few days into your program, you may be walking too fast, too far, too soon. Don't worry about distance in the beginning. The total time walked is more important.

Essential Equipment:

• A well-fitting walking shoe is essential, and may even correct some defects in the way your foot strikes the ground. Try on a number of different brands until you find the one your foot feels comfortable with.
• A good walking shoe should provide side-to-side stability and have cushioning in the middle, a flexible, nonskid sole, and a strong heel counter with a low back tab.
• Well-fitting socks constructed of a fabric that keeps moisture away from the skin to prevent skin soreness
• Water, water, and more water

Tired of pounding your joints on the ground day after day in an effort to lose weight or enhance cardiovascular endurance? Limited in activity due to a hip, knee, shin, or ankle injury? Water jogging could be the sport for you! Water jogging gives you the benefit of cardiovascular endurance, muscular strengthening, and flexibility all in one. Done correctly, water jogging gives you the same fitness gains as land jogging. It can improve your balance, too.

Water jogging and other water exercises can benefit people of all ages and fitness levels. Water workouts are for everyone, whether you have arthritis, a disability, or an injury, are recovering from an illness, or just want to shake up your exercise routine! Water supports your weight and significantly reduces stress on your weight-bearing joints, bones, and muscles.

What Muscles You Work:

Water jogging utilizes the same muscles as land jogging and more. You will work your calves, hamstrings, quadriceps, and lower back in addition to abdominal muscles and arms.

Tips on Improving Your Water Jog:

• Look for classes at your nearest health club, high school, community center, or YMCA/YWCA.
• Ensure safety by checking to make sure the instructor is CPR certified and trained in water safety instruction through an agency such as the U.S. Water Fitness Association.
• Find a class that matches your current fitness level. Class intensities vary.
• If you are physically able, cross-train your muscles by augmenting water jogging with land activities such as resistance training and walking.

How Not to Get Hurt:

When planning to water jog, try to coordinate your meal timing to avoid eating right before your activity. Follow all safety rules and regulations of the pool facility. Always follow the instructor's lead and don't forget to stretch. Never begin water jogging on your own without proper instruction.

Essential Equipment:

• Comfortable swimsuit or swim trunks and goggles
• Optional swimming cap to protect your hair from chlorine
• Waterproof sunblock. Reapply often to minimize sun damage.
• A variety of equipment may be used in the pool during your water classes. Here are just a few examples:
• Face mask and snorkel
• Hand buoys
• Flotation belts or vests
• Resistance equipment
• Paddles
• Webbed gloves or fins
• Water shoes
• Don't think that being in the water eliminates your hydration needs! You probably won't notice you are perspiring, so it's important to drink plenty of water, water, and more water.

Yoga began in India about 5,000 years ago to promote the union of mind, body, and spirit. The physical component of Yoga called Hatha Yoga consists of poses and breathing techniques that prepare the body for stillness, creating physical strength and stamina, while allowing the mind to remain calm. Some exercises can be challenging; however, there is no expectation to perform. Rather, the goal is to approach postures in comfort. Classes are structured with a gentle warm-up, exercise, and breathing and relaxation at the end, so that after the class you feel that your body and mind are refreshed.

Tai Chi is an ancient traditional Chinese system of self-development. The main exercise used in Tai Chi is called the Form. This is a flowing sequence of dance-like movements characterized by soft, slow, flowing movements that emphasize precision and force rather than brute strength. The Form can last from five to 20 minutes and effectively develops physical skill and health. Tai Chi improves balance, coordination, flexibility, and strength, as well as calms the mind.

Tai Chi and Yoga require a long-term commitment to gain a deep understanding of the skills and philosophies, so it's not the best choice for people who are impatient about seeing results.

What Muscles You Work:

Tai Chi and Yoga improve balance and flexibility, strengthening muscles in the back, arms, abdomen, upper/lower legs, and buttocks, giving you a total-body workout. Yoga and Tai Chi also help to calm the spirit and reduce stress.

Tips to Improve Your Yoga/Tai Chi Regimen:

• Work out on a clean mat or other surface that's not too hard, too soft, or slippery.
• Wear clothing that is not restrictive.
• Breathe! Breathing is the key element to moving in and out of your postures. Slow and steady breathing will bring you deeper into the postures.
• Wait at least two hours after eating before you practice.
• Listen to your body. During class, do not force or strain. Do not attempt poses that feel uncomfortable or painful.
• Investigate your instructor's experience and credentials. Some teachers are very knowledgeable; others are less experienced. What matters is his or her ability to transmit the knowledge each student needs. Some schools lay great emphasis on "lineage" (the training credentials of a teacher). But a teacher's "credentials" do not guarantee his or her teaching ability.

How Not to Get Hurt:

If you are pregnant or have high blood pressure, ear congestion, or eye problems, you should avoid holding your breath or doing inverted poses, such as shoulder stands and headstands. Problems with your neck, shoulders, wrists, knees, back, feet, or ankles also may require modified techniques. Inform your instructor of any physical problems you have (or if you are pregnant).

Essential Equipment:

• Mats and blankets for comfort and padding in sitting, kneeling, and reclining poses, to keep your knees and elbows from getting bruised
• Cushions or blocks to provide supportive height for meditation and breathing exercises
• Water, water, and more water