Fitness and Sports Apparel...

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Exercise for Beginners - What to Wear

Paige Waehner,Your Guide to Exercise.

Choosing the right fitness clothing and equipment is important for your exercise pleasure. Here are some general guidelines about deciding what to wear:

Think comfort. Shorts, tee shirts, whatever strikes your fancy. You want clothes that don't chafe your delicate skin and that will protect you from the sun when you're outside.

Wear light-colored clothes, plenty of sunscreen and sunglasses if you're exercising outdoors. You may also want to invest in clothes made of special wicking material such as CoolMax. This stuff keeps you cool and dry in the hot summer months.

Wear the right shoes for your activity. For weight training and low impact activities consider a cross-training shoe or a walking shoe. If you're going to be running, you'll want a running shoe so your feet will have plenty of support. Similarly, if you're participating in a sport such as basketball, football, etc. you'll want a sport-specific shoe so you don't hurt yourself.

Make sure your clothes and shoes have reflective material on them if you're out and about at night.
Be picky about your workout socks. If they're too thick or thin you could get blisters which can ruin a good workout.

There's no right and wrong when it comes to exercise clothes. It's whatever makes you feel good and keeps the sweat away!

http://exercise.about.com/cs/exbeginners/a/whattowear.htm

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How to Look and Feel Your Best While Exercising

-- Consult your doctor before starting any diet and exercise plan.

Although going to the gym shouldn't be a fashion show, it's still important to look good. Besides, when you look good, you feel good. Wearing comfortable clothing that you feel confident in and that allows for ease of movement will help you feel better about your workouts and maybe even keep you a bit more motivated. If you have just embarked on a new exercise program, this feature will clear up any questions about what you need to bring to the gym or what to wear as you exercise. If you're currently exercising, this will serve as a refresher and give you some tips to increase your comfort level while being active.

Workout clothes – The type of material that you choose to wear to the gym should allow you to feel dry, comfortable, and confident. Your main focus while exercising should be giving it your all, and you shouldn't be self-conscious or uncomfortable in the clothing you are wearing. Depending on the type of workout you are performing, different clothing may be required. The cut of the clothes you wear to the gym should allow you to move freely without constricting your movements. You will be moving around and bending often while exercising, so the clothes you wear should allow for flexibility. Look for clothing made of synthetic material such as nylon, acrylic, or polypropylene for a good balance of functionality and comfort. Cotton is probably the most common workout fabric, as it is reasonably priced, breathable, and comfortable. However, it tends to hold moisture and become quite heavy if you sweat. Depending on the climate and your comfort level, a fitted T-shirt or tank top (made of the materials noted above) with comfortable pants or gym shorts are ideal exercise clothing options.

Training Shoes – Before deciding on a shoe, it's important to try on a few until you find the one that feels just right. While at the store, test the potential shoe out by walking around the store and jumping up and down. To find the ideal fit, it is also important to wear socks that you would be wearing while you exercise. In addition, make sure you choose the shoe that is right for the activity it will be used for.

Runners: The right running shoe should provide stability, motion control, and cushioning for your runs. Depending on the shape of your foot you may need a different sized arch. Talk to a salesperson that specializes in running shoes to find your best fit.

Walking shoes: An ideal walking shoe should allow for a range of motion and cushioning.

Cross-trainers: These are most commonly worn in the gym. These shoes are ideal for someone who occasionally runs, walks, and/or takes fitness classes. They should offer flexibility, cushioning, and lateral support.

Socks – When choosing socks to wear to the gym, don't make the dreaded mistake of sporting dress socks with running shoes. Choose white or grey socks that allow your feet to breathe and are comfortable to train in. Wear socks made from acrylic or an acrylic blend. This material doesn’t retain moisture as cotton and wool often do, which can lead to blisters and other foot problems.

Sports bras – A good sports bra is essential to provide support and minimize excessive movement. The bra should be a blend of cotton and a “breathable” material such as Lycra® mesh to help sweat evaporate and keep odor in check. Try on different bras until you find the one that provides the most support and comfort. Try jumping up and down or running on the spot as you try different bras on to measure their support. The bra you choose should fit snugly, offering support but not constricting your range of motion. Make sure the straps don't dig into your shoulders or the band into your rib cage. It should fit snugly, but you should be able to breathe comfortably.

MP3 player or personal stereo and carrying case – Bringing a MP3 player or personal stereo with some of your favorite music choices is a great way to motivate yourself at the gym. High-energy music – or whatever your preference may be – is a great way to hype up your cardio workout and get you going. An armband or waist-belt carrying case (sold at many department stores or specialty workout shops) is an ideal way to carry your MP3 player or personal stereo.

Toiletries – Remember to bring a shower towel, bath sponge, shampoo, conditioner, and soap to freshen up after your workout.

Hair ties or clips – If you have long hair or bangs that fall into your face, don't forget to bring hair elastics or clips to pin your hair back. Nothing is more annoying than trying to exercise when your hair keeps falling in your face.

Towel – Towels are both a comfort measure and a necessity. You'll be glad to have one with you after you've worked up a sweat.

Flip-flops – Keep your feet clean and prevent athlete's foot by wearing your flip-flops in the shower.

Water bottle – It's important to keep hydrated throughout the day, and it's essential during and after your workouts. Get an estimate of how much water you need using our water calculator.

Gym bag – Carry a gym bag that's big enough to carry everything you need at the gym but small enough to fit in your locker.

Lock – Invest in a good lock that you can bring to the gym each time to lock up your valuables.

Weight-training gloves – Keep your hands soft and callus-free by wearing gloves when you're lifting weights.

Training log – Keep track of your workouts with our free blank training log to keep you motivated by tracking your progress and help you stay focused.

Heart-rate monitor – You can make sure you're in your fat-burning zone by wearing a heart-rate monitor during your cardio sessions. Use the following formula to calculate 50 to 70 percent of your maximum heart rate: Subtract your age from 220. Multiply the remainder by 0.50 for the lower end of your target zone, and multiply it by 0.70 for the high end of your target zone. You can also easily determine your target heart rate by using our target heart rate calculator

Watch – As you become more advanced, you may want to start timing your rest periods in between each set. Depending on your goals this will ensure you are not resting too long or taking breaks that are too short.

Exercise Fashions Dos and Don'ts

DO: Wear clothes that complement your figure.
DO: Wear white or grey cotton gym socks.
DO: Wear comfortable clothing such as yoga pants and fitted tanks or T-shirts.

DON'T: Wear leotards or bodysuits that were sported in the 80s.
DON'T: Wear your black dress socks.
DON'T: Wear bright, flashy colors or tie-dye design.

Hopefully this will give you some insight as to what to bring to the gym. And if you're just starting out with your exercise plan or want some motivational tips and additional advice, sign up to the hydroxycut.com newsletter today. For some new workouts to try at the gym, check out our database of exercises that can help you get on your way to a great body.

http://www.hydroxycut.com/WOMEN/WORKOUT/WORKOUT_ESSENTIALS/index.shtml

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Athletic Shoe Selection

Elizabeth Quinn,Your Guide to Sports Medicine.

Depending upon the sports you play, your footwear can be a silent savior or the root of all that ails you. Considering that about 25% of the population needs some type of specialized shoe due to their foot structure (flat-footed, pronators, or very high arches), we should be paying attention to athletic shoe design that matches our foot type.
Athletes with very high arches have very stiff feet, and need shoes with additional cushioning.

Individuals who have flat feet tend to have excessive lateral motion so they benefit from a more rigid shoe that controls motion. Given that forces up to 7.9 times body weight are absorbed by the running foot, what you put on yours may be of interest to you.