Sports Related Injuries

How Bright Does a Bike Light Need To Be?

How Bright Does a Bike Light Need To Be?
By Graham Peaden

How do you choose a bike light?

1) Brightness.

The brightness of a light is measured in Lumens. To give a comparison figure a car light produces about 700 lumens. Bike lights can vary from say 15 to 1500 lumens or more depending on the light. So how do you choose the right light for your bike?

On Road Cycling

If a bike is used solely for on road cycling then the light does not need to be as bright as a bike that is used for off road cycling. Even so when riding on road you still need to be seen by all of the traffic that there is about. There can also be sections of a road which are not lit by street lights. All of these factors need to be borne in mind when selecting a bike light. For on road cycling where you might be just commuting from home to work you probably don't need a front light to be brighter than 200 lumens. If there are dark stretches along the route then maybe 400 lumens might be needed. A rear light would need a lot fewer lumens as that is more about making sure that you are seen by traffic rather than illuminating your path.

Off Road Cycling

For off road cycling a much brighter light would be needed in order to be able to see what hazards there are ahead. It is likely that there won't be any other form of lighting in the place where you are cycling and so the light that you have must provide all of the light to safely travel off road. Here you want to consider a light with a minimum of 600 Lumens but you might be safer going for 800 to 1000 lumens.

A compromise light might be one of the Lezyne lights which has a powerful "overdrive" facility which provides a very bright light for off road but has normal 200 to 600 for ordinary on road use. Such a light might be the Lezyne 600 LX Macro drive which can produce 15 - 600 Lumens for ordinary use and 900 Lumens for off road use.

Other aspects to consider in buying a bike light

2) Side on Visibility.

Another factor when travelling on roads is side on visibility. It is all well and good being very visible at the front and back but at junctions you need to be seen by traffic from the side.

Many bike lights have a "leakage" factor built in so that the light emits some light to the side of the light. It is even possible to buy lights that are specifically designed to shine to the side of the bike.

Alternatively you could rely on good bright reflective strips or lights that attach to the spokes of the bike to give high side on visibility.

3) Connecting to your bike.

Another factor to be considered is how easy or difficult it is to connect the light to a bike. Some lights have rigid fixings and some have very flexible ones. All of them will have to stand some vibration from the roads or tracks where the bike is travelling. This is especially true of off road riding. How easy or otherwise would it be to connect the light in the dark and in the cold, when you may be wearing gloves?

4) Battery Charge time.

Depending on the light that you get you will also need to consider how long it takes to charge up. If you are using a bike for a regular commute then it might be easy to charge the bike light whilst at work. Some lights can be charged in a couple of hours, but some take as long as 5 hours to charge.

5) Discharge time.

A bike light is only as good as the time that it is switched on so another factor to consider is how long the battery is going to last. It needs to last as long as the journey that you are doing, or you will need to carry a spare light or battery depending on your light.

6) How strong / robust is the light constructed?

A bike light needs to be strong and robust. Even if it is just for commuting it is quite possible for the bike to slip over in cold slippery weather and for the light to therefore impact on the ground. It is also possible that it might get dropped when putting a light on or taking it off a bike.

7) Waterproof or watertight construction.

A bike light is going to get wet whether it is used for commuting or for riding off road. Therefore you need to consider how waterproof a light is.

Conclusion

Ultimately the choice of light is determined by the use that you need to put it to, but it is good to get a light, or two, which suits the particular use that you need it for.

For further information see [http://www.goodbikeadvice.com/bike-lights/] where there is lots of useful advice about bike products.

Article Source: http://EzineArticles.com/expert/Graham_Peaden/2386323
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Items to Include in a Bicycle Safety Kit

 

Items to Include in a Bicycle Safety Kit
By Sarahbeth Kluzinski

As the season turns warmer, people are spending more time outdoors. Activities like walking, jogging, skating, kayaking, golfing, and fishing are common outdoor pastimes enjoyed by men and women of all ages and ethnicities. One of the most popular outdoor activities for people of all ages is bicycling.

As one of the oldest amusements, bike riding has taken on many new forms, and now includes a wide range of bicycles, both manual and motorized. Regardless of the type of bike you prefer to ride, be sure you are staying safe at all times. Bikers are especially vulnerable on the roads, and often times, become victims of personal injuries. This is why it is important to know and practice bicycle safety, and teach it to your loved ones.

One way to ensure you are protected on your bike is to always carry a safety kit. Bicycle safety kits can also come in many forms. You can assemble your own by choosing the general safety items and then adding in any additional items you think you might need. You can also purchase pre-assembled kits at your local bicycle store or sports shop. Continue reading to learn how to get your bicycle safety kit started.

Here's What to Include in Your Kit:

Helmet - Wearing a helmet is biking safety 101, regardless of your age. It is the first piece of safety gear to consider, and in many states, it is the law to wear one. Be sure to choose a quality helmet that is the proper size and fit.

Reflectors - Having reflectors is not only important for nighttime biking, it is also a good idea to have reflectors on hazy, foggy, or cloudy days. Reflectors can be worn as sashes and vests, or they can be attached to your bike on the front and back. They can be solar-powered or battery-powered, and they come in all different shapes, sizes, watts, and fits.

Tools - There are various tools you can add to your kit to ensure safer, easier biking in the case of an incident. The collection of bicycle tools you choose to add to your kit will largely depend on your level of biking ability, and the type of biking you'll be doing. Standard tools include a tire puncture repair kit, tire pump, and a pocket-sized tool kit, while more advanced tools may include a spoke wrench, screwdriver, and chain tools.

Water - Biking exerts energy and burns calories, so it is important to stay hydrated. Always carry a bottle or thermos of water with you when you ride.

If you are injured while riding your bike as a result of another person's negligence, it is important to contact a licensed personal injury lawyer to discuss your rights to recover compensation for your damages and losses. Be sure to act fast before the statutes of limitations runs out.

Call Craven, Hoover, and Blazek P.C. at 317-881-2700 to speak with an Indianapolis personal injury lawyer who can help you gain control of your life after suffering a serious bicycle injury or loss. They offer free initial consultations and never collect fees attorney fees unless they recover for you.

Article Source: http://EzineArticles.com/expert/Sarahbeth_Kluzinski/1326228
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8 Details Helping You Better Cope With High-Intensity Riding

 

8 Details Helping You Better Cope With High-Intensity Riding
By Lin Yang

1. Check and repair the bicycle:

After assembling the bike, always make sure that the height of the saddle and the spacing of the handlebar suit you. If the bike has ever fallen on the ground, you must first check every part of the bike before you ride it.

2. Check the clipless pedal:

Tighten the screws and bolt splints since the loosened screws after a long ride can result in the skewing of the splints. If the splint moves too forward or too backward, it will lead to increased pressure on the knees when you are pedaling and increase the risk of injury. When you adjust the splint to the ideal position, make a marker so that when the splint deviates you can quickly tune it back.

3. Warm up before riding:

Stretching before riding can help reduce the problem of the stiffness of muscles and joints at the start of riding. Conduct dynamic stretching for 5-10 minutes by the leg-crossing stretches and scorpion-shaped stretches to open the hips and lumbar joints.

4. Control the riding frequency:

Control the frequency between 90 and 115 per minute to reduce the pressure on the knees, especially the femoropatellar joint. The use of lower gear ratio can bring about more improvements than the high-intensity riding, but at the same time increases the risk of injuries.

5. Remember to relax the muscles after riding:

Use a foam roller, if possible, to relax muscles and reduce the muscle acid pains. In particular, the relaxation of the iliotibial band, quadriceps, and piriformis (inner muscle) can make you recover faster. Your hands certainly can also be used to relax your muscles.

6. Prepare sufficient supplies:

Riding is long-time aerobic exercise. Dehydration and physical consumption will make you fatigued quickly, which increase the risk of sports injuries. Electrolyte-containing sports drinks can help you replenish not only water but also the sodium chloride, magnesium, potassium and other minerals lost with sweats. In addition, the banana is an effective sports supply for it is rich with three kinds of sugar (fructose, sucrose, and glucose), vitamin B, and minerals, which are consumed in a large amount when exercising.

7. Take portable Tools:

Cycling is a semi-mechanical sport. Sudden equipment damages such as a blowout, components-loosening for the bump of roads are inevitable, so tire spoon, spare inner tube, portable cartridges, and tools need to be prepared.

8. Purchase an insurance:

The purchase of insurance is quite necessary for the road situation is complex. Even if you are trying to be foolproof, the accidents are inevitable. So buy a suitable insurance for yourself and then start cycling, carefree.

To know more about cycling clothing, please visit our website. [https://www.cycling4you.com]

Article Source: https://EzineArticles.com/expert/Lin_Yang/409085
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Dirt Bikes For Kids

Dirt Bikes For Kids by Andrew Green

Can you get dirt bikes for kids?

Dirt biking has become a more popular and much more accessible pastime than it once was. The bikes, parts and accessories have become much cheaper and because of the increase in participants there are gradually more and more tracks to give it a go. It is true that dirt biking is one of the more dangerous sports you can take up and if you are already an avid dirt biker who hasn't hit the dust yet, it's almost guaranteed you will at some point.

That said, many of the accidents are through a lack of care or simply because the biker is inexperienced. There is no substitute for time on the track, and if you're one of many considering the option of dirt bikes for kids then starting them young and keeping a close eye on them is a definite advantage.

Dirt bikes for kids are widely available now; 47cc dirt bikes becoming very popular. Basically, they look exact replicas of the real sized thing but have a smaller engine and lower frame. A mini-moto can safely hold up to about 10 stone in weight.

Are dirt bikes for kids safe

As long as the bike is treated with respect and the kids have somebody responsible watching over them there is no reason why dirt bikes for kids can't be just as safe as dirt bikes for adults. Taking attention to buying the proper gear and a bike in good condition will go along way to ensuring the experience is as safe as possible.

Also, be sure to go to a well managed track will offer a little added security. If the track is in good condition and managed on a regular basis there will be less accident black spots where unpredictable and often dangerous accidents can happen. Don't, though, let your kids race around a track with older riders as this will undoubtedly lead to trouble.

Everything else about dirt bikes for kids.

Dirt bikes for kids are a relatively affordable pastime for your kids. The bike itself will cost around 200 pounds or $400, and the same again for good quality and safe equipment. With a 5 litre tank dirt bikes for kids will go for miles and miles before you need to refill the petrol tank. Apart from these costs there isn't very much else you need to worry about except paying for the use of a track.

Dirt Bikes HQ, https://www.dirtbikeshq.com/, for lots of information about dirt biking.

Article Source: https://www.articlesphere.com/Article/Dirt-Bikes-For-Kids/255


Avoiding Dirt Bike Accidents

Avoiding Dirt Bike Accidents by Andrew Green

Is there any way I can avoid dirt bike accidents?

The quick answer to this questions is no, you will inevitably have a dirt bike accident during your time as a dirt bike racer. It's simply a matter of time, however you should be able to limit the number and severity of your accidents by the way you ride and the attitude you have when you're on the back of your bike.

Does attitude really play a part in reducing dirt bike accidents?

Absolutely, but there's a fine line that you need to be on, and riding on either side of the line can result in an accident. If you have little or no confidence then you are probably going to crash, albeit at low speed but even low speed accidents can hurt; especially if you are hit by someone who isn't doing such a low speed. A lack of confidence usually tends to mean a lack of practise so practise somewhere very quiet and gain as much confidence as you can in both your ability and your bike's behaviour.

On the other flip side of the coin, though, you can be too confident and become reckless and dangerous. This will probably lead to more dangerous accidents for you and possibly other riders around you. The trick here is to be confident but not too cocky when it comes to your riding.

Knowledge is power, even concerning dirt bike accidents.

The more you know all the factors involved in your dirt bike racing the more chance you have of dirt bike racing being a fun and less dangerous sport. Get to know your bike's abilities, your own abilities and as much as you can about the course before you start trying to break any records or win any races. This is where the fine line comes into it. If you're racing a track blind you still need to have the confidence to get out there and ride fast enough to make an impact. If possible walk around the track before and see what you're up against, even better watch some riders practising and see what they're doing; where they're going wrong and where they're doing well.

Dirt bike accidents can hurt like hell and do damage to you and your bike. If you know enough about your bike and your track and you have the right level of confidence then there is no reason why you shouldn't be able to race for years with only a few less serious accidents; but do bear in mind that accidents are basically a part and parcel of dirt bike racing and they will happen to you eventually.

Dirt Bikes HQ, http://www.dirtbikeshq.com/, for lots of information about dirt biking.

Article Source: http://www.articlesphere.com/Article/Avoiding-Dirt-Bike-Accidents/558


How to Stretch Muscle Properly

How to Stretch Muscle Properly by Maria Clara

Here are my useful tips to properly stretch muscle and avoid pain after workout.
You have to remember the three T's, first the Temperature, a warm muscle allows increased muscle length. Time, stretching should take 30 seconds in general and finally, the Tension, you have to stretch your muscle to the point where it is slightly uncomfortable but not painful.

The reasons why we have to stretch are muscles are for our overall body benefits. Stretching can increase flexibility and joint range of motion. It can also prepare our muscle and soft tissues for ballistic activity. Stretching can also enhance our physical performance; it decreases the risk of injury and post exercise soreness. Most importantly, stretching can improve our mood and can make us feel good and focus.

Here are my guidelines on how to stretch muscle in the way:

- You do not have to overstretch it, if you feel pain stop it right away.

- Stretch slowly and with control and gradual progress.

- Be patient with your progress, you should be able to increase your strength and endurance within a period, it may be weeks or months before you can see results from what you are doing, do not over do things.

- Stop stretching if you suspect that it is coming from the joints. The feeling of stretch should only come from the muscle not to the joints.

- Remember that strength and flexibility go hand-in-hand. A strong muscle should be loose and a tight muscle is a weak muscle.

- Breath normally do not hold your breath, it may cause you to feel dizzy.

- Use the right measurement and caution when stretching the neck and lower back, these are very critical parts so be extra careful.

- Stretch those muscles that feel tight, it has to be soften up to avoid cramps.
There you go; I hope these tips became useful to you. Remember the three T's and my safe guidelines on how to stretch muscles properly.

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Knee Injuries From Mountain Biking

Knee Injuries From Mountain BikingKnee Injuries From Mountain Biking by Dave Regis

The sport of mountain biking is extreme, giving riders an adrenaline rush as they speed their way down hills and mountains over varying terrain. The more extreme the course the bigger the challenge and the bigger the risk should they fall.

It is always important to understand the types of injuries which can be sustained in your chosen sport so that you are able to consider the preventative measures available to you in the form of protective clothing, padding or even a sports brace. While minor injuries can simply result in abrasions and grazes to the skin, injuries to the knee can occur from downhill riding or through falling from your bike.

What is the knee joint?

As the knee joint remains active in the majority of sports it is susceptible to injury as a result of the forces passing through the joint, with impact damage from undertaking extreme sports such as mountain biking increasing the risk of injury further.

The joint itself joins the femur (thigh bone) to the tibia (shin bone), with the patella (kneecap) and the fibula (second bone of the lower leg) also forming the joint. There are also four ligaments working to stabilise the joint which are the Anterior Cruciate Ligament (ACL), Posterior Cruciate Ligament (PCL), Medial Collateral Ligament (MCL) and Lateral Collateral Ligament (LCL).

Knee Pain

In general research suggests that 25% of cyclists will suffer from knee pain at some stage either as a result of overuse or from not having the correct setup on their bike in the first instance. Overuse injuries are typically self-limiting and following a period of rest you should expect to see a full recovery.

Knee pain can come in a variety of forms depending on the nature of the condition, from mild ligament strains to tendonitis to ACL tears and ruptures. The more serious injuries are typically as a result of impact damage from falling from your bike.

ACL Injuries

The ACL is the main ligament within the knee joint and is responsible for stabilisation, allowing a person to walk and run. An injury here can vary in severity from a few weeks out of action to up to a year following surgery and intensive physiotherapy. Typically 40% of all ACL injuries occur as a result of participating in an extreme sport such as mountain biking, wakeboarding or snowboarding.

In the event of a rupture or tear to the ACL surgery may be offered to remedy the condition though this requires the torn ligament being replaced and following an extended period of rest a patient can work on strengthening exercises to help stabilise the joint before getting back on the bike. Recovery can take up to a year following the initial injury which can be career threatening to professionals and have a huge impact on your lifestyle for the amateur.

Soft Knee Supports

Soft knee supports are typically worn post injury as a means of providing compression and support during recovery whilst remaining active. There are a variety of sports braces available on the market, each designed to manage specific conditions.

A support is designed to be worn when active, with breathable material which fits closely to your joint offering you compression without restricted movement. Depending on your condition there are knee supports available to help manage anything from mild sprains to tendonitis to mild ligament damage so that you can continue being active during your recovery from injury.

The use of a knee support is as much about enhancing the confidence of the patient as it is about helping with your rehabilitation, giving you the confidence to ride your bike normally and enjoy everything the countryside has to offer.

Rigid Knee Supports

A rigid knee support is designed to be worn as a preventative measure, though can equally be worn post injury to protect the joint from further injury in the future. A CTi knee brace is manufactured from carbon fibre to minimise unnatural movements whilst stabilising and maintain bone alignment and is worn by extreme sports stars the world over because of the protection it affords them.

The CTi knee brace is worn by professionals and amateurs from a range of sports, including snowboarding, wakeboarding, BMX and Speedway. The professionals know the importance of staying fit as they compete to be the best in their chosen field and the CTi gives them the confidence to push harder and faster as they strive for glory. It is typically used by sports people for any ACL / PCL / MCL / LCL injuries. In the event of any accident they can be assured that the CTi will offer maximum protection for their knee joint.

What should I do if I am injured?

It is important to not play through the pain to avoid causing any further damage, with resting giving you the best chance of a speedy recovery. Ice can be used to help manage any inflammation as well as lifting your leg above your chest.

During your recovery a soft knee support can be used to offer additional support when active as well as compression to minimise inflammation. Post injury a rigid knee support can be used to help minimise the risk of subsequent injury in the future.

If you are in doubt as to the extent of an injury or the type of knee support which would be best suited to you then you should speak with a clinical professional.

Dave Regis discusses sports injuries and the treatment options available including orthotics and physiotherapy. The use of knee support forms part of this discussion and how this can impact on the patient during recovery.

Article Source: http://www.articlesphere.com/Article/Knee-Injuries-From-Mountain-Biking/353368


Stretch Away Stiffness

Stretch Away StiffnessStretch Away Stiffness  by Sandra Prior

Stiff hips are no fun, and can sideline your workout. Banish them with pigeon pose.

Muscles Worked

1. Gluteus Maximus
2. Gluteus medius hip flexors
3. Psoas Major
4. Illacus

How to do it

Kneel on all fours on a yoga mat, with wrists under shoulders and knees under hips. Slide your right knee forward until it�s close to your right wrist (your shin will be at a 45 degree angle to the front of your mat), and flex your foot. Extend your left leg behind you, with your toes pointed. Lower hips towards the floor, keeping them level.

Walk your hands forward, and lower your torso until you feel tension in the right side of your bum. Rest on your hands or forearms, or put your forehead on the floor. Hold for five breaths, then walk hands back to right leg. Switch sides.

Tip: If one hip won�t reach the floor, place a folded blanket underneath it so your hips are supported and stay level.

The Pay Off

You use your glutes and hip flexors (the muscles along the front of your hips) for nearly every daily activity. When you�re overworked, they can tighten up, making your lower body feel stiff and even leading to back pain. End every day � or workout � with this pigeon pose to help release tension in those muscles and lose that stiff feeling for good.

For Best Results

Repeat this stretch once or twice.
If your hips are really tight, stay on your hands when you lean forward. Progress to resting on your forearms and then to resting with your forehead on the floor. To make it more challenging, hold the pose for up to five minutes on each side.

Mistakes to Avoid

Don�t tighten up your shoulders. This creates tension in your upper body, making it more difficult to get into the pose.
Don�t rest your back foot on its side, which can strain your knee�s ligaments.
Don�t force yourself into position, doing so could strain your hips or knees. Instead, with each exhalation, sink a little deeper into the stretch.

Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.

Article Source: http://www.articlesphere.com/Article/Stretch-Away-Stiffness/161845


Boosting the Vertical Jump - The Way You Use Diversity With Exercising

Boosting the Vertical Jump - The Way You Use Diversity With Exercising

Submitted by: Teodoro Yaekel

When you're not playing basketball, increasing your vertical leap should be a goal that you have even during the off-season. This type of training, for it to work properly, involves several coordinated components. Of course you can just play a lot and get your workouts in that way. You need to consider this a little more deeply. If you want to improve your vertical leaping ability, this article is written to show you how to take your training time to the next level.

Have you ever done track and field running before? If you have, fast and slow twitch muscles are probably something you are familiar with. Sprinters have fast twitch muscles and distance runners have slow twitch muscle development. Fast twitch muscles in your calves and legs should be developed if you want to do high vertical leaping. So when you do squats, don't go all the way down to your calves, even if you are lifting lighter weights. That places tremendous strain on your knees and is not recommended. You basically want to go down to about 60%, then come up to a standing position to complete one repetition. You want this to be totally controlled. If you are not stable when you come up, fast twitch development will not occur. If your body is tight, then you are opening yourself up to the potential for injury and poor performance. It is imperative that, before you work out, you stretch your tendons and ligaments in your legs before you start your workout. If you want to jump, or improve upon this ability, certain muscle groups must be stretched before exercising. To name off just a few of them, your Achilles tendons, hip flexor muscles, hamstrings and quadriceps must all be stretched. It is also important to stretch your knees. You do this by initiating slow circular motions to get them limbered up. When you stretch your tendons and ligaments, you will see a dramatic improvement to your jumping every time you exercise.

A terrific way to build your rebounding ability and also work on your fast twitch muscle response is to do box jumping. It is a very simple thing to do. Locate a box that will not collapse with your weight, and jump on it, off of it, and then back up on the box repeatedly.

It will be more difficult when you use a box of a greater height. Jumping up on the box is something that you should be able to do initially quite easily. So the exercise is simply this: you jump off of the box, and the moment you hit the ground, jump back on it. Stretching your legs, and warming up, prior to this exercise, is something you should always do anytime you work out.

Hopefully this article has provided you with three strategies to improve your vertical leaping that will work for you. There are many more things you can do that will only help you even more. Using the information, whatever you get, is the key to making a difference with your jumps. As long as you try, and do the routines without fail, you will improve your vertical jumps in no time at all.

There is no doubt that all of these recommendations can help you to be a much better basketball player, on the other hand, in case you genuinely want to take your basketball game one stage further you need to focus on your vertical leap skill.

Take a look at the links down below for a couple of suggestions.

About the Author: Isn't it time to find out exactly how to take your game to a higher level? Take a look at this page at http://www.dgipoolproducts.com and learn about one of the most effective vertical jump programs available these days.

Source: www.isnare.com
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Free Weights Equipment Can Add To Overall Health

Free Weights Equipment Can Add To Overall Health

Submitted by: Kevin Urban

Face it, not everyone wants to look like a Sherman tank. Many think the overall outcome of a good free weights equipment training program will be a bulky, hulk-type look. This simply isn’t so. Weight training can add so many benefits to an overall health program that it’s crazy for people not to take advantage of this simple and relatively inexpensive form of exercise.

Effective weight training programs are just one portion of an overall fitness plan. Lifting, cardiovascular exercise, diet and even stress reduction all come into play if total health improvement is the goal. Lifting free weights, however, is a key component that shouldn’t be overlooked when equipping a home gym.

By toning, strengthening and even bulking up muscles – if that’s the program’s desired outcome – a person can help improve their appearance, muscle endurance, strength and even outlook on life. Muscles that are toned, firm and fit also help a person training with free weights prevent injury and even prevents osteoporosis at a later age, which is now considered a concern for men and women alike.

Getting started using free weights can be a little tricky, but it’s not rocket science. A training program involves making sure whatever weights and exercises you incorporate are handled with care. Since weight lifting equipment enables a huge range of motion, it’s important to learn proper form and follow it. Injury can result with over lifting and hyperextensions, so being informed before starting to train is just a good idea.

Once a good plan is put into place, free weights can be a really fun endeavor to add to a fitness program. The challenges of lifting and doing it right are fun and rewarding. The rewards are visible and often quite easy to track. Results can be seen by following a program that only involves a few days a week. It’s not necessary to train on the equipment seven out of seven to improve conditioning.

Weight training equipment can provide huge benefits physically and psychologically. Just remember when getting started to arm yourself with good information and then enjoy from there!

About the Author: Kevin Urban is the editor at http://www.best-home-gyms.com, a consumer guide on home exercise equipment.

Source: www.isnare.com
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