The White Falcon - 07.11.1986, Side 12

SPORTS
Weekly diary to fitness
by Capt. Joseph Mazzola
Air Force News Service
There are a lot of people who just don't enjoy
jogging. And some people seem to think that you
have to jog to be aerobically fit. Well, it just isn't
so!
And there are a lot of different things a person
can do to maintain aerobic fitness. In fact, some
are actually better than running. The top four
aerobic exercises are cross country skiing,
swimming, running and bicycling.
There are only three forms of aerobic exercise
that are better than riding a bicycle. However,
there are a lot of other things going for cycling,
too.
Bicycling causes less wear and tear on the joints
and muscles than jogging. So it's particularly good
for people with joint problems or injuries that
prevent them from jogging.
Bicycling is something the whole family can do. It
will also provide an opportunity to meet new friends
who are also bicycle enthusiasts.
But don't go out and buy a $1,500 racing machine
with a big name. Here's a little practical advice
about cycling.
Don't buy a bike that's too big. As a general rule,
straddle the bike and place the feet about six inches
apart while standing on level ground. Next, put the
left hand on the top of the handlebars, near the
center, and your right hand under the back of the
seat. Lift the bike up. If there is at least one to one
and half inches of clearance, the frame is close to
the right size.
— But a suitable bike. There are all kinds of 10
speeds, but generally they can be lumped into three
categories. Touring bikes are designed for comfort
on long rides and are fairly heavy. Racing bikes are
super light, have a very short wheelbase, and
aren't too comfortable. Sport-touring bikes are a
combination of touring and racing bikes, so they
are fairly comfortable and not too heavy. These
bike offer the best of both worlds.
— Look for a used bike. A lot of people get bike
fever and buy a brand new bike, but never ride it.
After it sits in the garage collecting dust for
several months, they put it up for sale.
— Another area that people misunderstand is
seat height. As a general rule, sit on the bike with
both heels on the pedals. When the pedal is in the
down position, adjust the seat so there's a slight
bend at the knee. Once it's adjusted, pedal;
backwards, again with the heels on the pedals. If
there is obvious hip rotation, the seat is still to
high.
— Most people tend to put the bike into high gear
and grind out a long, slow stroke. That's great to
develop leg muscles, but It's not an efficient way to
cycle. All of those gears on the front and back are
there for a reason, so use them. Pedal around 85
to 95 revolutions per minute to get peak efficiency.
— It's easier to get dehydrated when cycling than
jogging. Most people think the body cools itself by
sweating. Actually, it's the evaporation of the
sweat that does the cooling. However, cycling down
the road at 15 miles per-hour, a person doesn't
realize he's losing all that water because the sweat
is evaporating so quickly. Carry a water bottle and
drink lots of water.
— Follow the rules of the road when cycling and
ride with the flow of the traffic. Also, wear the
right gear: a helmet, sun glasses with a clip-on
rear-view mirror, bright-colored clothing, triple-
knot shoelaces and cycling gloves. In a spill,
gloves protect the hands. Finally, don't do too
much too soon. Ease into cycling like any other
form of exercise. It will take time for the body to
adjust.
Give cycling some serious thought. It's a super
way to get physically fit and have some good old-
fashioned fun.
Gym Shorts--------------------------------------
□ The Fun Run that was scheduled to take place on
Nov. 8 will now take place on Tuesday Nov. 11
starting at 10 a.m. at the Base Gym. The first 70
finishers will receive T-shirts. Sign-up now at the
gym.
□ All commands are encouraged to read NAVSTA-
KEFINST 1710.4A Ch-1 regarding Admiral Cup points
prior to the Fun Run on Nov. 1 1.
□ Due to the Water Safety Instructor classes that
the Red Cross is offering the pool will be closed in
the mornings on the following dates: Nov. 10 through
the M from 8 a.m. until noon.
□ November locker rentals are now due!
□ A massage service is now available at the Base
Gym. Hours for the message service is: Monday
through Friday 11 a.m. to 4 p.m.; Monday through
Thursday from 6:30 p.m. to 8:30 p.m. Call for an
appointment at 5191/4588.
□ The main Weight room will be closed starting
Nov. 17 until further notice, due to construction.
The Mini-Weight room will be open at all times.
12
The White Falcon