Are you workout wise? By Emily Walzer
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 FITNESS
If your knowledge of fitness is confined to watching Arnold "The Terminator" Schwarzenegger grunt, "I'll vee back," then you've got a lot to learn. So as a courtesy to all you couch potatoes out there (and you know who you are), we've put together a list of "Everything You Ever Wanted to Know About Working Out, but Were Too Lazy to Ask . . ."
Okay, guys... pull out your pencils. We're going to have a pop quiz on fitness, right now. What do you mean you'lI flunk for sure? All right-maybe we'd better take a time-out to brush up on some of the fundamentals of fitness. (Knowing the basics can help you make the grade when it comes to keeping in shape). So sneak a peek at this workout cheat sheet.
1. THINK SAFE
The easiest way to remember the key components of physical fitness is to think SAFE-Strength, Aerobics, Flexibility, and Exercise. Maybe you have the endurance to run five miles and are limber enough to do a split-but if you can't pull off a set of push-ups, you 're not totally in shape. What you need is a balance of all four fitness components. Strength Muscles get stronger and more defined through weight training. All you need to do is rely on three basic motions: pick up, pull, and push. You can pick up a five-pound weight, pull on a workout rubber band, or push against a stationary object like a wall, to build up strength in different body parts. To develop a strong yet slim look, use light weights when lifting, and do a high number of reps (that's shorthand for repetitions). One look at the lean but superstrong bodies of swimmers, skier, and sailboarders should convince you that muscle strength isn't about bulging biceps-no matter what your boyfriend may say.
Aerobics A textbook definition of aerobics is "with oxygen." And your gym teacher will tell you that aerobics is any workout that requires a continuous supply of oxygen to your muscles for at least fifteen minutes. But let's not get too technical here. For our purposes, aerobics is really any activity, such as jogging, biking, or jumping rope, that gets your heart keeping time with some serious rock 'n' roll.
Flexibility
For analogy lovers, aerobics is to rock tunes as stretching is to classical music.
The movements are done smoothly and slowly and should leave you feeling relaxed and serene. The big benefit of a little extra flexibility: Your muscle fibers become longer and more supple, allowing you to reach that high-flying Frisbee or zoom down for a low-court tennis ball.
Exercise
When it comes to exercise, keep in mind the word regular. When you work out three times a week, every week, your heart starts to work much more efficiently.
That's why if you stick with a jogging routine-rather than on-again, off-again attempts-you'll puff and puff less and less each time you run.
2. TAKE HEART
Aerobics instructors love to have you calculate your target heart rate and count your pulse to make sure you 're getting an effective workout. (But just between us, does anyone really do this when no one's looking?) An alternative: Try to get a sense of when your heart is pumping hard and you've reached a steady aerobic pace-but not so strenuous that you can't still chat with your workout partner.
3. EASY DOES IT
Don't start a workout full speed ahead or end an exercise session in a screeching hall. lnstead, take ten minutes to warm up before a workout, and you'll
. get all the kinks out of stiff muscles
. guard against muscle pulls and stomach cramps
. be able to go that extra mile cross country skiing.
Take ten minutes to cool down after a workout, and you'll
. prevent dizziness
. keep muscles from stiffening up.
CROSS·TRAINING
lt sounds sophisticated, but the concept of cross-training is reaIly simple. By alternating a variety of activities, you achieve 100 percent body fitness. For example: Running + biking + swimming + yoga + weight-lifting = cross-training. You substitute sports to suit your mood. But by doing shorter workouts of diverse sports, boredom is never part of the equation. And it never hurts to develop several skills instead of just one-you'll be able to participate in just about any sport.
5. THE RIGHT STUFF
Proper gear doesn't mean using a lacrosse stick when playing lacrosse or wearing a Walkman when jogging. Instead, proper gear translates to protection and performance. Here are a few important things to think about: Shoes Piek sneakers designed for your specific sport. The right footwear can keep you off the sidelines by preventing ankle sprains and knee twists. (That means never wearing running shoes to aerobic class. On the other hand, cross-training shoes can be worn just about anywhere, since they're designed for a variety of sports.)
The fun factor in exercising shouldn't be forgotten. After all, the whole point of exercising is to make you feel good about yourself and happy with your surroundings.
Clothes
Opt for theceomfy stuff, like cotton T -shirts, stretch tights, baggy sweats . . . and layer it on. That way you won't start out too coId and end up too hot.
Equipment
Get a custom fit, whether that means the right height for your bike or the correct grip for your tennis racquet.
Headgear
Your head's as important as your feet. Bike helmets, sunglasses, ski goggles, and eyewear for racquet sports protect you against a wide range of problems, from bad weather conditions to bad partners on the tennis court.
6. DRESS THE PART
If wearing an orange-and-pink-polka-dot trisuit makes you grin while exercising-wear it! And if racewalking with your dog makes the miles fy by-do it! The fun factor in exercising shouldn't be forgotten. After all, the whole point of exercising is to make you feel good about yourself and happy about your surroundings. The best way to make exercise seem like a joy-and not a job? Think like a little kid: Exercise is playtime.
Source: Seventeen Magazine
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