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Letter From the Editor: Hello,
Because most of us have the desire to live a healthy lifestyle, we often get weighed down worrying about the hassle of going to the gym, or the dread of getting into some other fitness routine. But there are millions of people today that are staying fit without ever stepping foot into a gym. What are they doing? Alternative Fitness is here to begin to answer that question and help you discover the activities that will deliver you enjoyment, and your ideal waistline. So hop in a kayak, or get behind a drumset, and begin your journey to enjoyable exercise.
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Luke Gavin
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P. 4 P. 12
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This is no longer limited to rockstars and band nerds. Drumming could be your next workout regimen. P. 4 Sick of the gym? So are many people. Find ideas from experts on staying fit while keeping away from it. P. 8
Table of Contents
Kayaking gives you the opportunity to connect with nature AND your fitness. Simultaneously. P. 12 Wii Fit is helping some people reach their ideal Mii. P. 14
Parkour is not reserved for the likes of Jack Bauer and James Bond. Join the adventure. P. 18
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DRUMming Down the Calories By
Luke Gavin
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umans have been making noise with drums since the early man first hit a log with two sticks. But this whole time the physical benefits of drumming have largely gone unnoticed by non-drummers. Until now. This fun hobby could soon be a big part of your fitness life.
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any people think that when drummers take their shirt off during a concert, they are doing it to look cool or to show off their muscles. While this may be true in part for some drummers, the fact is most drummers shed the shirt because they are burning hot from the intense workout they call their profession. Leaving on the shirt would mean leaving on a hot, sweaty, and suffocating binding that would keep their arms from moving freely. So what it is it about the sport of drumming that can take a normal person and turn them into an arm-flailing, heart-pounding, sweat monster? You can find out for yourself, as long as you have an excitement to learn and access to a drum set of some kind. And the truth is, drumming can be as much of a workout or as little of a workout as you want it to be. Playing drums exercises many parts of your body, including one very important
one: your heart. The heart has a very mutually beneficial relationship with drums. Our heartbeat is where we get our first connection with rhythm and from our very first heartbeat in our mothers womb, we have had a rhythmic drumbeat pulsing within us. Anyone that has a heartbeat is able to drum, even if they don’t feel like they can. Just as our heart helps us be able to drum, so does drumming help our heart stay healthy. The normal movement required by drumming can get the heart beating as fast as sprinting or riding a bike, and can burn just as many calories as those activities, depending on how hard you play. The heart is not the only muscle that benefits from the repetitive practice of drumming. There are many different muscles in the arms, legs, chest, abdomen, and back that get tough workouts from playing
Alt Fit Alt Fit {6} Drumming also exercises a part of the body that many people would never guess: The brain. Playing drums is a constant brain teaser for drummers of all levels. For beginners it is a
No matter what you’re playing, you will inadvertently be working out your brain, keeping it sharp for those long days at work or school. If you have never
drums. The forearms are one of the biggest beneficiaries of drum workouts, as many of these muscles are used constantly by a drummer. Your abs and legs also get great workouts without you even thinking about it. If you want to focus on any one muscle, there are specific drum exercises that will strengthen your target muscles. played drums before it struggle to learn to use Professor Ian Goodmay seem like a strange their feet and arms at man, a percussion inthe same time. For more hobby that is more structor at Southeastern intermediate drummers work than it is worth. University in Lakeland, Florida, says drumming is mainly a cardiovascular workout but adds, “It takes a lot of technique to play the -Professor Ian Goodman, Southeastern University drums repetitively, so you’re going to begin to But if you allow, it could it is like a mind bender build muscle over time become an enjoyable trying to master playthat you’re probably not ing something different stress relief that also used to using... it’s defiwith each limb, each at a benefits your fitness. nitely a muscle builder.” different tempo. To begin, you should
“You’re going to begin to build muscle over time that you’re probably not used to using... it’s definately a muscle builder.”
gain access to a drum set. There are many nice used sets that sell for under $200 dollars. After you have acquired a set, you should consider starting lessons, buying a dvd lesson, or
even watching lessons for free on the Internet. You will soon figure out which repetitive exercises work well to workout certain muscles. Once you are able, you can begin playing drums along with your favorite albums. For an especially intense workout, try playing along with a punk, metal, or jazz fusion album. As you gain more and more knowledge and experience with the drums, it will get more enjoyable and easier to get a vigorous, effective workout.
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Enter the Jungle.
Just don’t forget your Nutri-Grain Bar.
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Step by Step: How to create a custom fitness plan
Because it is your health and fitness, it should be on your terms. You don’t have to settle for a cold, steely weight room in a $50/month gym. Life is short, so get out and get in shape doing the things you love. Here are some ways to shape your fitness around your interests.
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he first step is to identify your interests. Figure out what physical activities you are or could become passionate about. One of the biggest factors in people failing to be successful in gymnasium routines is that they lose interest and soon after lose all motivation to keep working at it, even though it will cost them physically and financially. It is crucial that you find a group of activities that you will look forward to. Instead of dreading your exercise, you will be excited about it all day at work, or eager to wake up in the morning. If you don’t know what your passionate about, try some things out. Check your local listings to find what others are doing for recreational activity. It is important not to limit yourself. Even if you have never played basketball in your life, that doesn’t mean you can’t learn, practice, and be in a recreational league within a year. After you have identified your interests, you should begin to create a routine. Even if they are things you enjoy, it will still take some effort to make them a habit. Try to find two to four
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Jump. Just.
In.
different activities that you can do on different days of the week. For example you could play indoor soccer on Monday, go jogging on Tuesday and Thursday, go swimming on Wednesday, go biking on Friday,
created a routine, the final and most important step is to stick with. This step is always easier said than done, but if you truly find things you love doing, it will be easy. Exercise is something that will not only help deliver
and use the weekend as your wildcard for something different and special. If you want to build muscle, choose several activities that will strengthen specific, different muscles. Once you have
you a healthy body, but it will also relieve stress, help you sleep better, and give you more energy during the day. Achieving this without the help of a gym makes it all the better. So find a fun routine and just jump in.
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Find fitness fun, wherever you live
By Luke Gavin
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nless you live in the middle of the Sahara, there really is no excuse for not finding some fitness activities that you enjoy. Even if you do live in the Sahara, you could still get creative and find something bearable. The bottom line is that you should take advantage of what you have. If you live in a land covered in snow, learn to cross country ski. If you live Cont.
where the sun shines daily, then start surfing or swimming. Spend some time checking your local listings and on the Internet to find what other people are doing in your area. You could even start a recreation league yourself, if none already exist near your. No matter where you live, there are usually a few things you could do for a fun workout. Check em’ out
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Park it up Most places have a selection of free public parks within a drivable distance. Call your city and see what there are, then begin checking them to see which ones you like. Basketball courts, tennis courts, soccer fields, and bike paths are often available and are a great option for fun. Bring some friends from work and start a game, or just bring your lover for a walk.
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Park it up
There are over 3600 state parks in the United States, many of them offering a variety of fitness ideas. Swimming, kayaking, hiking, jogging, and mountain climbing are just some of the many things to do at state parks. Most parks cost little or offer a year pass for cheap. These places are usually pretty cool as well, or else the state wouldn’t be paying to preserve and maintain them.
Hood it up One place that many people do not think to check for recreation activities is their own neighborhood or city. Most cities offer recreation leagues for soccer, basketball, football, softball, kickball and others. Not only is this a blast of a workout if you enjoy sports, it is also a great way to meet new people in your area. These leagues are usually free or low cost.
Jog it up When you feel that all else has failed, there is always one activity that can be done anywhere in the world: Jogging. While it is not the most exciting idea for staying fit, if you have the right environment it can become a great stress relief and enjoyable workout. Look around your area for a place that you be would comfortable jogging at. Bring a friend or your dog for some company, and go.
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Kayakanoe the outdoors By Luke Gavin
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here is no better way to explore the world’s millions of rivers, streams, lakes, oceans, bays, and everything in between, then in a kayak or canoe. These small, maneuverable boats can take you into places too small for boats to navigate, as well
as places where there is no boat ramp to put in at. In addition to the endless possibilities of places a kayak can take you, it is also a great way to workout much of your upper body while enjoying the sights and smells of nature.
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Explore You throw your kayak in your truck and start driving. You don’t know where you are going but it doesn’t matter. You see a river that you hadn’t noticed before, so you pull over, put your kayak in, and take off. These are the kind of options you have when you are not tied down by having to haul a trailer around with your 20-foot boat. Paul Scott is a college student in Florida who recently began kayaking with his friends. “It was great to
see the wildlife outside, the gators, the birds, it was just a fun, good experience,” said Scott of his trip to a river. He adds that on another trip he was kayaking right next to dolphins. “It’s a great way to go out in the ocean and see other things that a normal boat couldn’t,” said Scott. That is one of the big things that separate a kayak from a boat. When you’re in a kayak, you are part of the habitat. When you’re in a boat, you are infringing on a habitat. You can ride with manatees
instead of cutting them with your propellers. Kayaking gives the opportunity to enjoy many parts of the outdoors that would otherwise be impossible to experience.
Exert
and you can challenge them to a races, which will have the muscles in your upper body burning in no time. Even though When you get kayaking is refreshing and excit- too hot, just slip ing, it can also be a out and take a dip in the water, as great way to work long as you feel out your upper it’s safe. No matbody. ter where you go The natural kayaking, it is sure motion required to give you the in paddling a exercise you want, kayak is enough and the enjoyment to significantly you need. strengthen your “It was definitely arms, back, chest, a good exercise, abdomen, and being out in the heart, when done on a regular basis. sun, being in the Hop out of your outdoors, working out my arms,” said boat and go for a Scott, the college swim and it bestudent. “I think comes a full-body everyone should workout activity. Go with a friend do it.”
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There’s no limit when you’re a Mii
By Luke Gavin
Wii Fit is changing the way some people view their workout
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t feels like real life. It feels as though you are really running on a rocky, green island with perfect dirt paths, and cliffs that drop off into the sparkling ocean. It feels especially real when your dog runs along with you, and surreal when your grandmother runs past you on the path as you begin to tire
from the mile you have run so far. But it’s not real. This is the virtual world of Wii Fit. The Wii Fit game for the Nintendo Wii game console has been wildly popular for it’s crossbreeding of fun and exercise ever since its release in late 2007, and it is currently the second best selling console video game in history. The game is based around the use of its Wii Balance Board, a small, white, battery-operated balance board that uses Bluetooth technology and sensors to
work with the game console to perform many tasks. In addition to sensing what you are doing on the board for the activities, the board also measures your weight and your body mass index. You simply input how tall you are and about how heavy your clothes are, and it tells you your BMI. To begin your Wii Fit experience, you step on the board and get weighed. The measurement is accurate to within a couple pounds. The game then measures your balance by telling you to try
Alt Fit {15} to keep a dot on the screen in the middle by keeping the pressure of your two feet balanced. You also receive health and fitness tips from the game as you begin. You set goals for how much weight you want to gain or lose and the game tracks your progress as you work with it over time. After your initial measurements the game introduces you to your virtual trainer, either a male or female, and explains the many parts of the game. Each person in your family can have their own Mii person and Wii fitness profile, and you can even add your dog into the game. The main menu contains five main types of exercise activities that you can play. They are Training Plus, Yoga, Strength Training, Aerobics, and Balance Games. Here is a brief
description of what each one entails:
Training Plus This section contains 15 games that exercise a variety of things as well as practice balance. There a many bizarre and fun games in this section, including Island Cycling, Snowball Fight, Skateboard Arena, Rhythm Kung Fu, and Bird’s-eye Bullseye, in which you flap your wings and try to land on the target bulls eyes.
measures whether you are doing it correctly.
Strength Training
Yoga This is section is pretty self-explanatory. You go into your virtual training room with your trainer and he shows you how to do the yoga poses and for how long to hold them. Peaceful music plays as you do one of the 18 poses and the board
The 18 different challenges in this section are done with your trainer’s guidance and include squats, pushups, torso twists, and lunges. Don’t worry, the trainer is very patient with you as you learn and struggle at the challenges at the beginning. This one will definitely leave you sore the next day.
Aerobics This section contains nine aerobic exercises including the Free Run and Hoola Hoop. p In the free run,,
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Unleash the skis.
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Wii Fit from p. 15 you can actually watch television if you want, as you run, and the game measures how far you have gone. This is one of the few activities not done on the Balance Board. Instead you hold the Wii controller in your hand and it measures your distance as you naturally run in place.
Balance Games This section includes nine games that improve your balance including Soccer Heading, Ski Jump, Tightrope Walk, and Snowboarding. As with most activities on Wii Fit, the more you act like you are actually doing these activities, the better you will do. You also get scores in each game depending on how good you do, and there is a leader board for each activity. In addition to these activities, the game also includes many other helpful features including a calorie tracker, which calculates about how many calories you have burned. Not only are people embracing the game for how fun it is, but also for its physical benefits. George Gavin is a 52-yearold Physician’s Assistant from Florida, and says the game has made him more limber and less
stiff at his job, where he often has to bend down and move around in small places. “One thing I noticed was I just have more energy during the day, and I have more stamina,” said Gavin. “And I’m not as sleepy.” Gavin says he recommends the game to his patients and friends. “I think that it’s good for young and old alike,” said Gavin.”It’s just a fun way to exercise and to get
into a health conscious lifestyle.” Paul Scott, an 18-year-old college student, said, “It’s just a good overall exercise tool to get in shape.” Scott said he enjoys the game and added, “The yoga is probably the toughest part for me.” Even though the activities are not real, the music, fun gamelplay, sound effects, and bright colors make it a literal happy place to be.
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By Luke Gavin An activity seen throughout pop culture including everything from James Bond to The Office, Parkour is a growing phenomenon. But the thing that many do not consider Parkour for, is exercise. Parkour, or the art of moving, is also known as free running and is an activity that mixes gymnastics,
martial arts, running, jumping, and several other human actions. Free runners get around by running and jumping over ledges,
landing with a roll, spinning on a rail, running up a wall, cat balancing along an overhang, and front flipping to the ground. And that is just the beginning. Because the practice of Parkour is supposed to be for self-improvement only, it is not considered a sport. The object is to train yourself to be able to find and execute the quickest route from one point to the next. As the practice has progressed, many excess flips, spins, and moves have been added for the fun. The ideal place to practice Parkour is in a gym where you get your moves down before you take them to the streets. There are also many gyms that are starting Parkour training and lessons. This activity is dangerous if you don’t know what you are doing and are not properly practiced, so definitely don’t try this at home. But for your information, here is an overview of some of the moves involved in Parkour.
Flips Flips in Parkour consist of front flips, back flips, and side flips, each used in different situations. A proper knowledge and practice in the art of landing is a necessity for anyone trying to execute one in a route. Many flips require you to roll into a landing or use your knees as a spring upon hitting the ground. There are numerous variations of these flips that can be learned with time.
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Spins These are the moves that make you look like you’re straight out of the matrix. Spins can be done in conjunction with a jump or flip, or can also be executed off of a wall or rail. These are more for fun and excitement than for efficiency of movement. They also require a strong usage of proper landing.
Vaults These are the moves in which you use your hands and arms to twirl, spin, and flip on and off of rails, walls, or any other sturdy structure. Vaults are one of the big parts of the gymnastics side of Parkour, and require a great deal of training
and practice. There many other landings, jumps, and poses involved with Parkour that can be practiced and learned. As Parkour continues to grow, more and more quick ninja’s are being spotted on college campuses, in neighborhoods, and in cities throughout the world. Though many people enjoy Parkour, others are not so fond of it. Ryan Shea is a 20-yearold college student who was first introduced to Parkour through one of the episodes of The Office television show. He said he thinks the activity is silly but added, “I’ve seen people do it on campus, and it’s definitely something that you can’t look away from.” Though Parkour is not for everybody, it is a great workout for those that do do it, as they use almost every muscle in the body. “I feel like they’re burning some calories and it’s probably good exercise,” said Shea. “It’s just not something for everyday life.” Many would agree, that is just how free runners want it to stay.
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When you need a bike that’s tougher than the mountain.