Sports Fitness

Introduction
Athletic Shoes
How to choose a fitness center
Mental conditioning: Is your brain in the game?
Children and sports: Choices for all ages

• Try on athletic shoes after a workout or run and at the end of the day. Your feet will be at their largest.
• Wear the same type of sock that you will wear for that sport.
• When the shoe is on your foot, you should be able to freely wiggle all of your toes.
• The shoes should be comfortable as soon as you try them on. There is no break-in period.
• Walk or run a few steps in your shoes. They should be comfortable.
• Always relace the shoes you are trying on. You should begin at the farthest eyelets and apply even pressure as you a crisscross lacing pattern to the top of the shoe.
• There should be a firm grip of the shoe to your heel. Your heel should not slip as you walk or run.
• If you participate in a sport three or more times a week, you need a sports specific shoe.

• Athletic shoes are grouped into seven categories: Running, training, and walking. Includes shoes for hiking, jogging, and exercise walking. Look for a good walking shoe to have a comfortable soft upper, good shock absorption, smooth tread, and a rocker sole design that encourages the natural roll of the foot during the walking motion. The features of a good jogging shoe include cushioning, flexibility, control and stability in the heel counter area, lightness, and good traction.
• Court sports. Includes shoes for tennis, basketball, and volleyball. Most court sports require the body to move forward, backward, and side-to-side. As a result, most athletic shoes used for court sports are subjected to heavy abuse. The key to finding a good court shoe is its sole. Ask a coach or shoes salesman to help you select the best type of sole for the sport you plan on participating in.
• Field sports. Includes shoes for soccer, football, and baseball. These shoes are cleated, studded, or spiked. The spike and stud formations vary from sport to sport, but generally are replaceable or detachable cleats, spikes, or studs affixed into nylon soles.
• Winter sports. Includes footwear for figure skating, ice hockey, alpine skiing, and cross-country skiing. The key to a good winter sports shoe is its ability to provide ample ankle support.
• Track and field sport shoes. Because of the specific needs of individual runners, athletic shoe companies produce many models for various foot types, gait patterns, and training styles. It is always best to ask your coach about the type of shoe that should be selected for the event you are participating in.
• Specialty sports. Includes shoes for golf, aerobic dancing, and bicycling.
• Outdoor sports. Includes shoes used for recreational activities such as hunting, fishing, and boating.

Before you select a fitness center, determine your fitness goals.

"No single fitness facility is ideal for everyone," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director a Sports Medicine Center. "Consider what you need to work on - whether it's aerobic fitness, strength training or improving your tennis game - and look for a facility that will allow you to pursue that goal."

If you want to focus on weight training, for example, you may not care whether a swimming pool is available. If you prefer to exercise solo on various types of equipment, a wide assortment of exercise classes won't be as important to you.

Not sure of your fitness goals? Your best bet might be an all-purpose facility that allows you to experiment with various classes and types of equipment.

Consider the specific fitness clubs that might meet your needs and pay a visit to each one. Most facilities have regular drop-in hours. You can meet with a staff member, learn what equipment and services are available, and take a tour.

Remember, this is your opportunity to find out if a particular facility is a good match for you. Take advantage of it by finding out as much information as you can. You might even want to jot down your questions ahead of time.

• Location and hours. Is the facility near your home, work or other daily activities? Is the facility open at the times you plan to exercise? When is the facility most crowded?
• Environment. Will you enjoy spending time in the facility? Are the floors, equipment and locker rooms clean? Is entertainment available, such as televisions or personal music stations?
• Equipment. Does the facility have the equipment you're interested in using? Does the equipment seem to be in good shape? How often is the equipment replaced? Does the facility offer activities and equipment suited for your unique health needs or disabilities?
• Classes. What type of fitness classes are offered - and when? Are class sizes limited?
• Staff. Are the employees friendly? Are they trained to give first aid and CPR? Are personal fitness trainers or nutrition consultants available? What qualifications or certifications do these staff members have?
• Amenities. Does the facility offer convenient parking, towels, steam rooms or on-site child care services?
• Reputation. What do others say about the fitness center?
• Cost. How much does membership cost? What are the billing cycles? What are the opt-out policies? Are any additional fees imposed for specific amenities?

The more information you have about each fitness center, the better decision you'll be able to make.

Try before you buy

Trying out a fitness center before joining is the best way to see if it truly meets your expectations. Although some fitness centers offer free trial memberships, most facilities charge a nominal fee to try out the club.

Visit the fitness center at the same time of day or night that you plan to exercise. Machines that might be accessible at 10 a.m. may be unavailable during the busier, early evening hours.

Get the most for your money

Don't assume that a state-of-the-art mega-gym with a high membership fee is necessarily better for you than a smaller, more moderately priced facility.

"It's important to know what's offered by each fitness center you're considering," Dr. Laskowski says. "Just because you're paying more doesn't necessarily mean you're going to get more in terms of meeting your fitness needs."

If membership to the fitness center requires a signed contract, review the details carefully. Make sure you understand your obligation to the facility, including the length of your agreement, billing procedures and cancellation policies.

It's up to you to follow through

Remember, it's not enough to join a fitness center. You must put in the work to reap the health benefits.

"It's like exercise equipment," Dr. Laskowski says. "It doesn't do you any good if you don't use it. That's why it's so important to find a fitness center that offers what you need."

Not playing up to your ability? Choking under the pressure? Maybe your brain isn't in the game.

Whether you're preparing for a marathon or simply hoping to improve your weekly golf game, mental conditioning may be just what you need to enhance your performance. Consider the benefits - improved concentration and focus, controlled emotions, confidence in the face of challenge.

Now how do you get there?

Mental conditioning is often based on four core techniques: relaxation, imagery, goal setting and positive thinking.

Relaxation
Simple relaxation techniques can help you relieve anxiety and tension to improve concentration and focus. Take a few deep breaths before your game or performance to prepare for what you're about to do. Smile when your nerves start to fray. Slow down. Stay calm. Enjoy yourself. Remember your love of the game. Focus on what's happening now, rather than possible upsets or mistakes.

Imagery
Imagery can be a powerful tool for increasing confidence. Picture yourself doing your sport or activity - dressed as you would be, hearing what you might hear and smelling what you might smell. Feel your muscles. Sense your emotions. Imagine yourself playing with confidence and skill. Let distracting thoughts or feelings float away. If you see yourself doing something incorrectly, switch gears. Replay the image in your mind exactly as you hope it would happen.

The confidence you gain from these mental practices or rehearsals can help you stay on top of your game when it really counts.

Goal setting
Setting goals can increase your motivation, provide you with a sense of challenge and help you determine what you can and can't control - leading to greater confidence. Combine long-term and short-term goals related to your personal best or the actions you must take to meet your objectives. Keep the goals realistic and manageable.

For example, if you'd like to complete a marathon, start with a series of shorter races. If you'd like to shave one stroke off your golf game every week, commit to more time on the putting green or driving range. If you tend to get angry or upset on the playing field, maybe your goal is to simply let go and have fun.

Positive thinking
Negative thoughts can get in the way of concentration and confidence. Mantras such as "Don't miss this shot" or "Don't strike out" may only cause you to do the exact thing you were trying to avoid. Instead, remind yourself that you can do it. Repeat positive phrases to yourself as you play. If you make an error, consider it a simple reminder that your focus is off. Concentrate on what you're doing right and the changes you can make to improve your performance.

Positive thinking can lead to confidence, focus and inner calm - qualities that help you get the most out of your game.

All this talk about relaxation, focus and imagery doesn't mean you should be passive during your sport or activity. Athletes can be quite calm in terms of anxiety even while their heart rate increases during a demanding athletic situation. This higher level of arousal seems to facilitate eye-hand response time.

You can apply to your daily life the same mental conditioning techniques you use to improve your game or performance. Try relaxation techniques to relieve stress. Practice imagery before a big presentation, job interview or meeting. Use goal setting to maintain motivation at work or at home.

Children's sports promote fitness and prevent obesity, but not all children thrive in formal leagues. Help your child find the right sport and venue - school, recreation center or backyard.

Want to give your children a head start on lifelong fitness - and cut their risk of being overweight? One option may be to head to the town recreation center and sign them up for sports.

Of course, it's not always that simple. Many communities offer limited choices for children's sports and activities. And organized sports aren't right for every child - certainly not for every age.

If you encourage your child and set an example yourself, though, chances are a few sports will spark his or her interest. Fan the flame by taking your child to local sporting events and explaining how different games are played. Then, when the time is right, provide opportunities for your child to try out equipment and play informally with other children.

Most of all, if you like playing particular sports, share your pleasure and skill with your children. Show them that effort and practice are their own rewards, and that you can get great satisfaction from playing without even wanting to be the best.

Regardless of your child's age, he or she will show some natural preferences. Some children love the water from the first splash, while others react with fear. Some get a charge out of rough-and-tumble games; others dislike the shoves and bumps. You may have been the star of your football team, but your child may prefer dancing, and that's just fine.

Children don't need organized athletics to develop athletic skills or to get physical activity. "A healthy lifestyle doesn't have to include sports," says Edward Laskowski, M.D., co-director of a Sports Medicine Clinic. "It's more important that your child is involved in some sort of physical activity, whether it's hiking and biking with the family or playing pickup baseball or basketball with the neighborhood kids."

Every child develops at a different rate. It's best to work within your child's maturity and skill level.

Ages 2 to 3
Very young kids are beginning to master many basic movements - running, catching, jumping - and they're too young for most types of structured exercise. Try:

• Running and walking, in a yard or playground
• Swinging on a yard or playground set
• Supervised water play
• Toddler gymnastics classes led by professionals
• Tumbling

Ages 4 to 6

• Dancing
• Games such as hopscotch or tag
• Jumping rope
• Playing catch with a lightweight ball
• Riding a tricycle or a bike with training wheels

After age 6, children's motor skills and sense of safety improve. Your child may also be ready for team sports.

Ages 7 to 10

• Baseball
• Gymnastics
• Soccer
• Swimming
• Tennis
• Biking

Age 10 and up

• Carefully supervised weight training
• Organized team sports
• Rowing
• Running and track and field events
• Softball

When it comes to organized sports, make sure your child really wants to play. Never force a child to participate or join a team. Also consider your child's schedule. Children who are already signed up for music lessons and the school play may feel overwhelmed if athletics are added to the mix.

If you want to get your child involved in sports, consider how sports differ, including the:

• Amount and cost of equipment
• Amount of physical contact
• Emphasis on individual skill
• Emphasis on team performance
• Size of the team
• Opportunity for each child to participate

If several sports are available in your community, allow your child to sample a range of activities. Younger children may benefit from exploring several options before settling on one or two.

"The more that children can try different sports and activities and find something they're good at doing, the more they'll enjoy the activity," says Dr. Laskowski.

Try team sports such as softball and soccer, as well as individual sports such as tennis, running and golf. Observe as you go. Is your child comfortable with contact sports? Does he or she have the hand-eye coordination to compete in certain sports that use a ball?

To gauge whether your child is in good hands, consider these points.

Quality of coaching
Look first for an emphasis on safety and inclusive participation. Does the coach require that players follow the rules and use the proper safety equipment? Do only the best players play? Is the fitness or conditioning coach working with your child certified and sensitive to the fact that your child is not fully physically mature? Observe instructions. Children should be taught proper movement and body positioning to avoid injuries.

Also consider a coach's attitude toward the game. If a coach consistently yells at an umpire or the children or lets only the most skilled players into the game, your child may become discouraged. Get to know the coach and, if possible, talk to the coach's former team members about their experiences.

Once children get to be 11 or 12 years old, they may be ready for a greater emphasis on competition and winning. "But a win-at-all-costs attitude drives many children away from sports," says Dr. Laskowski.

Team assignments
Are the children in your child's sport grouped into teams simply by age, which can increase risk of injury? Or are they grouped according to physical maturity and skill? Do they take time to warm up and cool down before and after each practice or event? How the organization assigns teams and emphasizes warm-ups and cool-downs may serve as an indication of the organization's interest in injury prevention.

Overall, be positive and encouraging. Emphasize effort and improvement over winning or personal performance.

Attend events and practices as your schedule allows, and act as a good model of sportsmanship yourself. Above all, keep your child's sport in perspective.

If your child decides to quit a sport or specific activity, look for signs of stress that seem tied to sports or overtraining. Your child can take up the same or another sport later, or build fitness through other activities, such as martial arts or dance.

Whether your child swims, runs track or plays frisbee, keep your eye on the long-term goal - encouraging your child to be a fit, healthy and happy adult.