Exercise 101 - a Live Healthy bonus edition by Herald and News

Exercise 101

Contents 2 Road Cycling 4 Swimming 6 Walking 8 Mountain Biking 10 Hiking 12 Weight Training 14 Running 16 Aerobic Vs. Anaerobic

June 2014 $4.95

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Bonus Edition

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Getting Started

Road Cycling

Difficulty:  Distance: 5-20 miles

FAQ

OVERVIEW Road Cycling is a sport that can be enjoyed by hard-core athletes as well as the casual enthusiast, with bikes ranging in cost from several hundred dollars used to $16,000 new (really). For the beginner, all the pricey accessories are not necessary, although as you gain distance, you’ll want to invest in the appropriate clothing – padded cycling shorts are a must for longer rides for obvious reasons. A helmet is a no-brainer (no pun intended). And whenever you’re exercising, make sure to carry enough water. These days, a cell phone is important to have along. More serious cyclists will carry tools and tubes for the inevitable mechanical problems that might arise. But if you have a serious problem, that’s what the cell phone is for. In the event that you’re planning on riding where you may not get a signal, make sure someone knows where you are. Some exercise apps now offer GPS tracking so a friend or spouse can see where you are and whether you’re still moving.

Why the skinny seats (saddles)?

Initially, the skinny saddles can literally be a pain in the butt. However, your body adjusts over time. The saddle keeps your knees and hips in an ergonomically efficient position that actually prevents more serious problems.

What’s with the Lycra?

Cycling clothing is meant to wick perspiration away from your body. Cycling shorts and bibs are also padded to help maintain comfort, absorb moisture and reduce chaffing. The jersey has pockets in the back to carry tools, cell phone, tubes and, perhaps most importantly, food.

Stay away from traffic. It takes awhile before you can ride in a straight line. Until then, avoid roadways where an inadvertent swerve could cost you your life. If you ride with a group, they won’t appreciate your poor bike-handling skills either. Obey the rules of the road. Road cycling laws are the same as those for a motorist. Ride on the right-hand side of the road and observe all traffic laws (like stop signs). Breaking the law gives cyclists a bad name and gives road-hogging motorists all the more reason to act badly. Always wear a helmet. A friend once told me that there are two kinds of cyclists – those who’ve crashed and those who’re going to crash.

Why do I see banana peels in the ditch?

Because a cyclist already did the route you’re now doing. The potassium in a banana helps replace nutrients lost during serious exercise. Road cycling is heavy with tradition and the banana is one of them.

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When starting out, there are a lot of details to think about. Although “riding a bike” is something you never forget, getting to “proficient” in road cycling takes some time. Here are some basic recommendations:

S Poe Valley Road

South Poe Valley Road to Langell Difficulty:  | Distance: 29.38 miles

Smooth legs? Really?

Difficulty:  Distance: 25.61 miles

This ride varies in length depending on your start position. Starting at Biehn Street, take Oregon Avenue to Lakeshore. The route continues to the Running Y Resort where you turn back and take Highway 140 to Orindale Road eventually meeting up with Green Springs Drive, back into Klamath Falls, through downtown. Use caution when traveling over Lakeshore. There is little room for error, but most motorists respect the speed limit in that area. There is one challenging climb between the Running Y and Orindale. As they say in the sport, “take it at your own pace.” If your heart rate spikes, take a short rest and let it come down. It’s okay. This is a short ride that should take between an hour and a half to two hours.

There are several arguments road cyclists give for shaving their legs. The first suggests that shaved legs are easier to massage after a brutal ride. The second argument is that, if you crash, a shaved leg avoids hair complicating healing. Both of these arguments are sound, but the truth is, generally, it’s another tradition. It’s not going to make you faster. It demonstrates to your cycling friends that you’re serious.

What’s a century?

MILE One hundred miles on a bike. For those who are serious, this is the benchmark. Don’t attempt to do this on the first weekend. Five miles is a more achievable goal.

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Don't overdo it. Mix in some smaller hills early. It builds muscle. But don’t overdo it. Nothing kills an exercise program quicker than shredding your body and living in fear of repeating that experience.

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Let the wind help you. To make the ride more enjoyable, ride into the wind the first half of the ride, and with the wind on the way back.

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Practice on grass. If you buy clip-in shoes and the pedals that go with them, practice on grass at your local park. You’re going to fall. Better to do that on something softer than pavement.

Poe Valley Road, either north or south, are great routes to gain some distance on your workouts without filling your legs with lactic acid (the burn). This ride heads east toward Harpold Road. If you go north on Harpold to Langell, you have the option of retracing your route or taking North Poe Valley Road. Unless you’re experienced, however, avoid the short distance between north and south Poe Valley roads on Highway 140. There is not a lot of room on the shoulder, and some motorists can have difficulty sharing the road. A shorter alternative is to ride South Poe Valley Road from Olene (good parking across the bridge) to Harpold, which is almost exactly 10 miles one way. The roads are good and the few climbs are not particularly challenging once you’ve been riding awhile.

What should I do on my first ride?

Survive. Don't ride further than you are capable of riding back again. As you progress you will be able to tackle longer distances with less challenge. Don't try to take on more than you can handle on day one. Start slow.

Getting Started Difficulty:  Time: 15 minutes

g n i m m i Sw OVERVIEW Swimming is considered the sport with the lowest potential for injury and is often used as rehabilitation for other sports. The reason is simple. Water is resistant, but, of course, liquid, so your body moves through it without harsh reaction. It’s also a physical activity that is considered highly aerobic. It’s often overlooked in this regard because it’s hard to tell if you’re sweating if you’re in a swimming pool. Your body temperature stays lower than if you were in the baking sun and the only way to tell that you’ve worked out are the painful muscles the day after, and the gasping for oxygen you experience after a hard swim. Thanks to our volcanic legacy, the people of Klamath Falls have access to a well-heated swimming pool that’s open year round – Ella Redkey Pool.

FAQ Are Speedos necessary?

No. Unless your name is François and you’re on a beach in Marseille, France, don’t do it.

Those Olympians do that fancy turn. Should I?

The “flip-turn” is used in competitive swimming, but it’s not necessary if you’re swimming for your health. Still, if looking cool is important, learn the flip turn. And a reminder – Speedos don’t look cool.

What about the cannon ball?

If you’re over 10 years old, just slide into the water.

The internet is loaded with advice on swimming techniques. Simply put, if you’ve never swam, take a class. If you know how to at least stay afloat, then work on technique. There are three main swim strokes that you’ll want to learn for lap swimming – Freestyle, Back Stroke and Breast Stroke. There are others, but you’ll get the most out of these three. Here are some additional tips:

Get the right gear A comfortable swim suit, goggles and ear plugs are some of the basics.

Start Slow Try going 15 to 20 minutes. Rest when you feel like it, then over time, build on that base. If you can make it 15 minutes this week, set a goal for 20 minutes next week.

Hydrate It seems counter intuitive that you would become dehydrated while pushing yourself through thousands of gallons of water, but you can. Make sure you’re drinking enough water to keep from dehydrating. Ella Redkey Municipal Pool offers a variety of times for swimming of all types. Pick several dates and start your program.†

Technique Breathing, as with any sport, is paramount. Learn to breath regularly as part of your stroke technique. DON’T hold your breath.

Technique 2 This is a full-body workout. Make sure you’re using your legs to propel yourself through the water, as well as your arms.

Monday

Tuesday

Wednesday

Thursday

Friday

5:30 am - 8 am

Saturday

8 am -11 am

Lap Swim*

9:30 am - 12:30 pm

5:00 pm - 7 pm

5:30 pm - 7:30 pm

1 pm - 4 pm

1 pm - 5 pm

Open Swim** (Slide OPEN)

7 pm - 8:30 pm

Aqua Aerobics

8 am - 9 am

(Shallow Water)

Aqua Power

8 am - 9 am

11:30 am - 12:30 pm

5:30 pm - 6:30 pm

11:30 am - 12:30 pm

5:30 pm - 6:30 pm

11:30 am - 12:30 pm

9:30 am - 11:45 am

4:30 pm - 6:30 pm

7 pm - 8:30 pm

Basin Swim Club 7:30 am - 9:30 am

7:30 am - 9:30 am

Masters

11:30 am - 12:30 pm

5:30 am - 7 am

11:30 am - 12:30 pm

5:30 am - 7 am

(Deep Water)

Swim Lessons

Family Swim** (Slide OPEN)

5:30 am - 7 am

*During lap swim times, lanes may fill up and you are required to share a lane. **The slide will be open during open swim and family swim only. You must be 46" tall to ride the slide.

For more info, please call: 541-273-1477 †Times may vary

OVERVIEW Walking is the most basic form of exercise and for most, the quickest way to start seeing improvement in health and fitness. According to Dr. Stephanie VanDyke, “Walking is probably one of the easiest, cheapest, and least intimidating ways to begin to incorporate physical activity.” There is no special equipment needed, you can walk in most types of clothing, and the location of the activity is right outside your door.

Getting Started Difficulty:  Distance: 1-2 miles

FAQ

Is there a “technique?”

Know the old saying, “No pain, no gain?” Not true here. There are techniques for better walking, but for the most part, it’s natural. Stay relaxed, go at your own pace, and you will see gain and avoid the pain. Over time, your fitness will improve.

What about the dog?

He or she needs the exercise, too. Dogs love to walk and smell what the neighborhood has to offer. They’re good motivation as well. If your dog is anything like mine, he’s thinking, “Keep up!” Tip: city parks have doggy doo-doo bags available.

Let’s face it, if the extent of your exercise has been a lap around the grocery store three times a week, your first goal probably shouldn't be a five-mile walk about. Think in terms of baby steps. When you go to the grocery store, park further away from the doors than you normally would. Besides, fighting over that perfect parking spot is not good for your health in so many different ways. If you’re close enough, try walking to work. Every little bit adds up. As with any exercise program, don’t overdo it. If you have joint pain, ease back your efforts a little bit until your musculature system catches up. If you walk up a hill and your heart rate spikes, take a break and wait until it slows.

Moore Park

Difficulty:  Distance: 1 mile+

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Moore Park

Take a walk around the paved road area, embark on the off-road trails, or simply walk along the grass. Beautiful Moore Park has something for every skill level.

Pacific Terrace

How many minutes do I need to walk before I earn a Dilly Bar?

Difficulty:  Distance: 2 miles

58. Who knew? It takes 58 minutes (depending on terrain and speed) to burn 210 calories, which is how many calories are in a Dilly Bar.

This is an easy, short walk, but receives two stars because there are some ups and downs. But it’s beautiful, especially this time of year.

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What do I wear?

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Kit Carson Park

A good pair of shoes is important but not absolutely necessary. Take a walk in whatever is comfortable. As you get more serious, that money you save by avoiding candy bars can go toward a nice pair of cross-training shoes.

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Klamath Union High School

According to the Mayo Clinic, you should take the following into consideration:

Gear up Although walking does not require expensive clothing, you should make sure that your shoes have good arch support.

Heads up Keep your head up, looking forward, not at the ground. Stay relaxed with your arms swinging freely. Walk smoothly, rolling your foot from heel to toe.

Warm up Start your walk slow, then work up to a quicker pace. After completing your walk, make sure to stretch your muscles.

Set up Don’t set your goals so high that you will be destined to fail. Consider a 10-minute lunchtime walk, or 20 minutes after work. Then build from there.

Worked up If you miss a day, don’t sweat it. An exercise program is not “all or nothing.”

FA Q

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Getting Started Difficulty:  Distance: 2-5 miles

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Moore Park

Difficulty:  Distance: Varies L a k e s h o re re N at u

Moore Park is loaded with beginning and intermediate mountain biking/hiking trails. There are local groups who get together often to bike the Moore Park trails, and they offer rides for beginners and intermediate riders for those who don’t want to feel out-classed on their first outings. You can find and join the groups on meetup.com. You can leave your car in the park and ride from there and explore the many trails.

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The Klamath area is home to multiple logging roads, any one of which would be a good place to start your mountain biking experience. Get a feel for the bike and how it handles underneath you. Learn to brake in gravel and soil – it’s like learning to drive on ice. As with any kind of cycling, and perhaps especially with mountain biking, wear a helmet. Mountain bikers like the ones with visors.

Are all mountain bikers nuts?

What’s an “Endo?”

Why do mountain bikers wear shorts?

Because they don’t care what you think and they like to show off their tattoos.

It’s that rad moment when your back tire totally flies over your front tire and you do an awesome face plant into a tree trunk, dislocating your jaw and breaking your nose. If you want to see it, it’s on YouTube.

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And a “Taco?”

That’s what your wheel looks like when you land a 10-foot drop (also on YouTube).

Seems like it, but no, they’re not. Mountain biking is not necessarily the over-the-top X-Games sport you see in television commercials. Just as some drive their pickups on gravel roads, while others have roll bars on their pickups for good reason, there is a spectrum of activities 9 a mountain biker can enjoy.

Getting Started Difficulty:  Distance: 2-5 miles

Hiking

What to take: Bug repellent is important during the height of the season. Early spring and fall are more comfortable times. Bottled water, plenty of munchies for the hike are key too. Don’t forget a camera. And, of course, your fly rod.

FAQ

OVERVIEW Our region is loaded with great hiking trails north, south, east and west. For a beginner, however, it’s best you don’t plan to scale Mt. McLoughlin on your first outing. Unlike simply walking, hiking connotes a more woodsy environment, which is going to require a better understanding of location than a “walk.” While most local trails are marked and well used, there is always the possibility of becoming disoriented. For that reason, it’s always a good idea to carry a map and compass and know how to use them. Today, there are high-tech GPS devices, and there are also numerous apps that can show you where you are. Make sure your battery is charged before a trek.

Should I fear wild animals?

Yes. But only if you see one. Dangerous wild animals in the regions around Klamath Falls include rattlesnakes and possibly bears or cougars (unlikely), although there are no grizzlies in the area. Most wild animals are going to avoid you.

Hiking boots: Strong yet comfortable hiking boots are a must. The trails are smooth and well-marked, but you may have to climb over downed trees and go off trail from time to time. A walking stick is always advisable, too.

Water pack or bottles?

When hiking, it can be difficult to find a safe source of drinking water. When the heat rises, it’s best to have as much water as you can carry. Therefore, invest in a hydration pack. It carries more and is convenient because it leaves your hands free.

Varney Creek trail

Fishing gear: Fly-fishing works best. A float tube is probably overkill for these lakes. However, pack your waders so you can walk out into the lakes a ways, as they are tree-lined and difficult to fish.

Most hikers will carry along a modest first aid kit that includes bug spray, adhesive bandages and an anti-bacterial ointment. For longer hikes, it’s good to carry a more fullystocked first aid kit to be prepared for sprains, sun burn, and various other injuries.

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Varney Creek Trailhead

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Lake Como

Fourmile Lake Trails

Squaw Lake

What about first aid?

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Access: From Klamath Falls, travel 21 miles west on Hwy. 140. Look for a large brown sign (just after milepost 48) to the Varney Creek Trailhead and turn left onto Road 3637. Stay on the gravel road for about 2 miles and turn left onto Road 3664. The trail head is at the end of the road about 2 miles, with a large parking lot. The Hike: Varney Creek trail to Lake Harriette and back is about 8.5 miles round trip; takes about five to six hours. It is moderate in elevation gain.

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If you’re new to the hiking game, start slow. Make sure the weather situation is not changing, stay on established trails and don’t overextend your hike. Of utmost importance, remember that you’re not Bear Grylls or Les Stroud, and probably can’t survive in the wild. Let someone know where you’re going so if you don’t return, they can send the authorities to look for you.

Difficulty:  Distance: 8.5 miles

140

Difficulty:  Distance: 6+ miles

Fourmile Lake

Fourmile Lake Trailhead

Access: From Klamath Falls travel northwest on Highway 140 for 35 miles to Forest Road 3661. Take Forest Road 3661 for six miles north to the lake. Fourmile Lake trailhead is located at the Fourmile Lake Campground The Hike: There are two trails around the lake that are easy, refreshing and sport a host of lakes: Badger Lake Trail & Twin Ponds Trail. They roll into the Skylakes Wilderness area so only non-motorized traffic is allow.

$400 boots or $50 cross-trainers?

It depends… If you plan on doing a short hike of five or fewer miles, the shoes are probably fine as long as they have good arch support. However, hiking is not the same as walking with terrain and debris that could cause a twisted ankle. Therefore, high tops are recommended for individuals who don’t trust the strength in their ankles. Boots can be pricey, but are worth it as you work your way up to extended day trips or overnight backpacking adventures.

FAQ Do I have to work out in front of all those hard bodies at the gym? No. Fitness clubs come in all shapes and sizes these days, including one for women only that simplifies the entire process. Find a workout facility that suits your needs and comfort level. On a related note, beware of working out alone in your garage or basement. In the event of an accident, you will want someone on hand to help you out.

g n i n i a r T t h g i We OVERVIEW Arnold Schwarzenegger did for weight training what the Hells Angels did for motorcycling – gave it a bad name. For many, the notion of weight training conjures up images of bodies that hardly look human. The truth is, weight training is very important to ongoing skeletal health, especially as one ages. WebMD recommends weight or strength training two to three times per week, starting with little weight and working your way up as your ability increases. Generally speaking, lighter weights with high reps will build endurance, heavy weight with reps in the 8-12 range will build muscle and heavy weights with fewer reps will build strength. Strength is more important unless you’re planning to show off at Venice Beach. Strength training will solidify your core and counter the effects of aging in your body.

How should I start?

First, talk to your doctor about a strength training program. He or she can recommend a facility and/or a rudimentary training program that will help you build strength in your key muscle groups. As with any exercise program, start slow. The process of building strength includes breaking down the muscle (tearing, in fact), and a healing process that builds additional muscle. If you overdo it, the after effects may discourage you from continuing.

Will I look like Arnold?

Unless you have eight hours a day to dedicate to strength training and don’t have a problem with taking illegal, performance enhancing drugs, then no, you won’t look like Arnold. But you’ll feel better, and your body structure will improve.

Getting Started Difficulty:  Time: 30 minutes/

2+ times a week

Split Workout Difficulty:  Time: 1 hour/ 3+ times a week

Choose several muscle groups and work them one day, then move on to several others for your next workout. This gives the initial muscle groups a chance to recuperate before giving them another go. Following is a list of muscle groups and some basic exercises that help build that group. A typical 3-day split is: Chest/Tris/Shoulders, Back/Bis, Legs/Abs

To start out, two or three full-body workouts a week for 30 minutes each is sufficient. The idea is to get used to the lifts and get your body accustomed to lifting. Focus on learning correct form for each lift at a lower weight. Never lift with your ego. Strength will come with time and consistency. As your comfort level increases, increase your weight.

Back • Rowing • Back Extensions • Lat Pull-downs

Chest • Bench Press • Chest Press • Pushups Abdominals • Crunches • Reverse Crunches • Oblique Twists • Planks

BASIC Full-Body Workout Exercise Squat

Sets 3

Reps 10-15

Calf Raise

10-15

Bench Press

10-15

Rows

10-15

Shoulder Press

8-12

Dumbbell Curl

8-12

Triceps Pushdown

8-12

Crunches

15-20

Shoulders • Overhead Press • Lateral Raise • Front Raise Triceps • Triceps Extensions • Dips • Kickbacks

Biceps • Bicep Curls • Hammer Curls • Concentration Curls

TIPS FOR NEWBS Abs are made in the kitchen Whether your goal is fat loss, muscle gain or strength gain, you need to feed your body the best nutrients to get the best results. Warm up & stretch Part of injury prevention is having flexibility. Cold muscles are less pliable and more prime for injury. Warming up your body and stretching consistently, along with proper form, will help stave off injury. Compound to isolation Start your workout with the lifts that use the most muscle groups at once (compound lifts), and finish with the ones that only target a single muscle (isolation lifts).

Legs • Squats • Lunges • Leg Press • Deadlifts • Calf Raises

Running Once comfortable, gradually extend the time and try to increase the distance you're running. To ease the stress and strain on your body, don't increase the distance by more than 10 percent from one week to another. If you run 10 miles in a week, run no more than 11 miles the next. Â Everyone who starts running experiences new aches and pains. That's because your body is adjusting to using new or long underused muscles. Stretching is fundamental but, if time is a factor, focus on stretching after a run. Running specific shoes help, too. They're not inexpensive - expect anywhere from $80 to $120 - but that's really the only cost. Avoid sidewalks because they're made from concrete, which is harder on the body than asphalt or grass and often have irregular surfaces. Ideally, run on a nearby bicycle trail.

FAQ

OVERVIEW Thinking about beginning to run? Start slowly, and be patient. The first step is out the door. Be realistic. If you're just starting, instead of trying to run a certain distance try to run for a certain time, maybe 20 or 30 minutes. Don't be afraid to walk part of the time but gradually shorten the time walking.

Do I have to go, like, all neon?

No matter the season, consider a jacket that's bright and reflective so that others, including bicyclists and other runners, but especially motor vehicles, can see you.

What if I hate the cold?

Running in the spring and summer is easy. The days are long and warm so shorts and short-sleeved shirts are all the clothing needed. Things get more challenging in the cool and cold months, when lightweight long pants, long-sleeved shirts, jackets, hats and gloves are necessary. The goal is to dress in layers. Remember, too, when out and running the exertion means you'll be 20 degrees or so warmer than the outside temperature.

Should I set my sights on a marathon?

Not yet, but youâ&#x20AC;&#x2122;ll be surprised what your body can do. There are numerous stories about individuals who couldnâ&#x20AC;&#x2122;t make it around the block, yet several years later were competing in marathons.

Getting Started Difficulty:  Distance: 1-2 miles

The network of bicycle trails in and near Klamath Falls is ideal because they mostly eliminate traffic concerns (except at street crossings) and are asphalt.

Vern Owens/ A Canal

Difficulty:  Distance: 1.5+ miles

The Vern Owens and A Canal bicycle trails connect Oregon Tech with Homedale Road, a distance of 6 miles. Mileage markers aren't posted, but distances from OIT include 1.5 miles to Portland Street, 1.9 to Esplanade Avenue, 2.3 to Main Street, 2.9 to Washburn Way, 3.9 to Shasta Way, 4.6 to South Sixth Street and 8.7 to Hope Street.

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Difficulty:  Distance: 1.5 miles

The Link River trail is even easier on the feet. The Link River trail is about 1-1/2 miles from the Favell Museum to Lakeshore Drive. You can lengthen the distance by running the quarter-mile to Moore Park. The loop around the park's paved road is just under a mile. More distance can be added by taking the paved upper loop, which is closed to motor vehicles, and adding on the Nature Trail or sections of other trails, including the Klamath Ridge View Trail.

Main Klamath Falls Trailhead

S. 6th St

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Difficulty:  Distance: As far as you can make it

Patterson

Homedale Rd

Summers Lane

Washburn Way

Hilyard

OC&E Trail

39 Wiard Park Trailhead

39 Trailhead Ca na l

Shasta Way

Link River Trail

OC&E Trail Continues

The OC&E-Woods Line State Trail is another excellent place to get started, especially between Washburn Way and Highway 39. Mileage markers are signed every half-mile. Make sure you run on the right-hand side of the path to avoid problems with pesky cyclists.

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Your summer sports headquarters!

Hit the lake, have fun, and be healthy! Wakeboard rentals just $25 a day!

Downtown

Simply put, aerobic exercise works out your heart and anaerobic exercise works out your muscles and skeleton. Most exercise programs involve both aerobic and anaerobic exercise. For instance, a brisk bike ride in a low gear will give you plenty of aerobic exercise, while riding that bike up a one-mile 10 percent grade will give you a good dose of anaerobic exercise.

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Aerobic Versus Anaerobic Exercise

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Aerobic exercise examples: • Stair climbing • Elliptical Trainer • Rowing • Stairmaster • Stationary Bicycle • Treadmill • Cross-country skiing • Jump roping (steady pace) What it will do for you: • Help you keep the weight off • Increase endurance • Strengthen your heart • Keep your arteries clear • Boost your mood • Stay active and independent as you age • Keep the mind sharp • Live longer Anaerobic exercise examples: • High Intensity Interval Training (HIIT) • Heavy resistance training • Sprints (swimming, running, cycling) • Boxing What it will do for you: • Increase bone density • Increase muscular strength • Increase lean muscle mass • Increase resting metabolism • Improves joint protection Designed by Saffron Owen, Herald and News