FOUNTAIN OF YOUTH EQUIPMENT

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Sherilyn Richardson
5 years ago
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1 Equipment will vary depending on what activity you are doing, but I'll share some items that I have found useful. Some of it you will want upfront (like water and good shoes), while other equipment you may "grow" into (such as weights, variety and/or type). PAGE & ITEM 2: Water 2: Timer 2: Pedometer 3: Towel 3: Yoga Mat 3: Shoes 3: Socks 4: Clothes 4: Gloves 5-6: Strength-Training Equipment 7-9: Running 9: Swimming

2 Equipment will vary depending on what activity you are doing, but I'll share some items that I have found useful. Some of it you will want upfront (like water and good shoes), while other equipment you may "grow" into (such as weights, variety and/or type). WATER: It's key to stay hydrated - before, during and after your workout. Always keep water handy. TIMER: Especially when you start out, a timer can be helpful to time your workout, overall, or specific components, such as an exercise where you're trying to increase your time (e.g. wall sits; plank); intervals (the Tabata Pro App for interval training is my recommendation for this); rest periods between sets; warm up; and cool down, just to name a few uses. PEDOMETER Whether you use a cheap pedometer; a higher-end gadget, such as a Fitbit (which has less and more expensive models), or a phone App (e.g. Stepz; Pedometer ++; Pacer; Pedometer Step Counter & Walk Tracker; or similar - just go to the App store and put in "pedometer" and search), I highly encourage you to get something to track your steps. It builds awareness. It's also fun, whether you are competing with yourself or friends (Fitbit gives you this option, as well as many of the Apps).

3 TOWEL: Use to put on gym equipment (machines, benches, at home or in the gym); to wipe up sweat (preferably your own ; ) ), and to put on the ground or on top of a mat or rug for stretching post-workout. (You can also use a towel as a homemade strap to support some stretches; just twist it up and use like you would a yoga strap.) YOGA OR NO-SLIP MAT: A towel or rug can be used in lieu of a yoga mat for stretching, however, when it comes to standing stretches or yoga poses, a no-slip, padded mat is a good idea. SHOES: You need a good shoe for cardio work. I am a runner, and I love Asics (see below for more on running shoes and other equipment). I use my running shoes for almost all of my workouts. Of course, some sports you will want a sport-specific shoe, such as tennis (many tennis courts won't allow other types of shoes that can leave marks on the court). Find what fits your activity best, but, whatever you do, make sure you have proper footwear! Your feet carry you everywhere, so treat them well! Not doing so can have far-reaching impact on other parts of your body. SOCKS: You may not think that socks are so important, but it can make a big difference to your comfort. I like a sock that provides cushion, breathes and doesn t chafe (don t we all?). My favorite running sock is Thorlos (see below) but brand is less important than serviceability.

4 CLOTHES: I wear knee-length running pants and a T-shirt or tank for running and my workouts. If you do yoga, no-slip pants are best for certain poses. For colder weather, I wear winter running pants or thermal sports pants. Having said that, the most important is to wear clothes you are comfortable moving in and won't chafe, rub or irritate you when you move and sweat. Moving trumps style. : ) FYI: For die-hard runners like me who prefer running outside in winter temps over the treadmill: When it's very cold, I wear snow pants over my running pants and extra layers on top. For my hands, which are very sensitive to cold, I wear my ski mittens. Find what works for you. WORKOUT GLOVES: I do not use workout gloves, however, some people won't lift weights without them. Especially if your hands are sensitive, tend to sweat, or you are engaging in an activity that warrants it (e.g. rowing), you may want to invest in a pair of gloves suited to your activity. They may not only protect you from uncomfortable blisters that could hinder your workout, but if you are prone to sweaty hands, they can prevent an accident caused by a slippery grip. Go to a sports store and ask the salesperson what they recommend for your activity. Note: Some weight-lifting gloves come with added wrist support.

5 SPORTS BRA: You won't get far if you are experiencing discomfort here. I love Nike's sports bras. I buy a running bra, which provides the support I need for all my workouts. STRENGTH TRAINING: I have gradually added to my home equipment over the years. You can get a great workout with just your body. However, equipment adds diversity and flexibility, and you don't need a lot of it. I will cover weights in greater detail separately, but following is a list of items I use: Dumbbells: My favorite when it comes to resistance, however, I supplement with bands and TRX for diversity or if traveling. Step Bench: I use for a variety of exercises, and for a long time this doubled as my workout bench. Bench: A great investment, not only to provide a greater range of exercises, but also comfort and proper positioning for good form. Bands & Door Anchor: A great compliment for a home gym, and they are inexpensive and mobile! TRX System: A nice-to-have tool for diversity and mobility.

6 STRENGTH TRAINING CONTINUED... Medicine Ball: Another nice-to-have tool. You can use a dumbbell instead for most medicine ball exercises, however, I do like this for incline sit-ups as well as some standing abdominal exercises. You can also use the ball for push-ups. Ankle / Wrist Weight Bands: Great for spot exercises, as well as for supplementing weights. If I am in-between dumbbell weights, I will use wrist weights to add weight until I work up to my next level (or decide to invest in a new pair of dumbbells). Note: You don't want to wear tooheavy weights that can put too much strain on your joints; use weights that are recommended for wrists and ankles. Spinning Bike: Not cheap or a light investment to make. However, I absolutely adore and rely on my no-frills spinning bike. Great for cardio when I don't want to do high-impact (or if I am nursing an injury, like a tender Achilles tendon from not having proper snowshoe equipment!). Foam Roller: Nice addition for rolling sore muscles (or rolling muscles to minimize post-workout muscle soreness, or DOMS - Delayed Onset Muscle Soreness).

7 RUNNING: Shoes: I love: Asics (Gel Kayano model, especially, for their support) and Saucony, although I rotate between Asics, Saucony, Brooks and Nike, following a tip from our neighbor and marathon machine who swears this keeps him in good form. Note 1: Many sports-oriented shoe stores have a computer that will analyze your step or how you run and recommend a shoe accordingly. Note 2: If you are a runner, I highly recommend Thorlos running socks for their extra padding. I love my Thorlos! In colder weather, I turn to Nike's winter running socks. Note 3: Inserts can be put into shoes for added cushion or warmth, although they may make your shoes too snug, so you might want a "winter" pair that is a half a size up to accommodate. Sports Glide, or Lubricant ("Anti-Chafe Balm" or other similar description): If you find parts of your body rubbing as you run - or walk - you can buy a sports glide, or lubricant, to help with this. I use this if I am running in shorts, to avoid inner-thigh rub. You can use for any area that tends to rub or chafe.

8 RUNNING CONTINUED... Shoe Grips: I run outside in all weather because I enjoy it much more and get a greater experience, physically and especially mentally, when I am running outside. However, having broken my back, I'm not keen to repeat the experience. For slippery conditions, it s good to use some kind of grip/cleat system. I like YAKTRAX Ice Snow Traction Gripper Shoe Bungee Cleats (I purchased on Amazon) because they go pretty easily over your shoe (I often leave them on one pair of my shoes during the season). Note: These are more typically used for walking, so you may prefer another kind of system; for myself, I am fine running in them. However, whatever you do, if you are moving outside in winter - walking or running - make sure you have grips for icy conditions. Baseball Cap: Great to keep sun, rain, or snow off my face. I use it whether it s hot, cold, light, dark or in between. When it s cold, I wear a beanie for added warmth, and if really cold, a gaiter around my neck. I love Nike Dry Fit baseball hat, Nike running beanie, and Nike neck gaiter,but any brand will do, just target sports-oriented items that will be comfortable when you sweat.

9 Knee wraps: Six ounces of prevention is worth a pound of cure. In my early running days, I found my knees would get sore after an hour of running. Now, although I generally avoid longer runs and running on consecutive days in order to prevent wear and tear, I also swear by my knee wraps. No clinical study this, but my personal experience is thumb s up for the added support and the extra warmth they provide when running outside in colder temperatures. However, I use them for every run inside or outside, in warm or cold weather. My favorite: McDavid knee wraps with the open patella and adjustable Velcro fastener. SWIMMING: No recommended brands, but I do suggest ear plugs (to avoid water in the ear); goggles that fit well (to avoid water in the eyes); and swim cap (to avoid hair in the eyes or mouth as you're trying to breathe; many pools also require caps). And, of course, a lap-friendly swimsuit (probably not a beach bikini ; ) ). Note: There exist underwater systems for your music, so that you can listen to songs while doing your laps. Search on Amazon for latest recommended models for your music player.

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