NEW ORLEANS (WGNO)— With quite a few trying to find superior overall health in 2022, a individual coach, former maritime, author, and mentor gives guidelines and tricks on how to achieve your exercise resolutions with or with out a gym membership.
Emilio Roman served 8 yrs with the United States Marine Corps and experienced some of the military’s major leaders.
Together with his practical experience in the marines, he has properly trained athletes from the Toronto Blue Jays and Houston Astros and was the former exercise coordinator for the metropolis of Philadelphia.
Roman has had chances to work with a assortment of diverse people today, he reported he has a passion to assistance people today obtain their exercise aims.
“The truth is the persons I appreciate performing with the most are individuals like me, the typical joe who is fired up, but just doesn’t know in which to commence.”
Roman mentioned several persons make problems when it comes to having into a health routine.
He said a person of the very first blunders he had recognized is people indicator up for a health and fitness center membership, along with everybody else.
So he recommends people today to get in touch with the health club and check with what the peak hours are, and steer clear of heading for the duration of the busiest situations.
Roman also mentioned no a person requires a gym membership in order to fulfill their health and fitness plans.
“Going to the gymnasium is a major production, statistically the regular man or woman has a gym that is 15 minutes away from people’s homes, then one more 15 minutes again property.”
Roman stated going to the health club can take absent a whole lot of time, and be rough for some people’s schedules.
He mentioned you can save that time, by executing quick and simple physical exercises in the convenience of home.
In this article are Romans 5 uncomplicated suggestions anyone can do:
Dancing In Spot for 5 minutes “No Gym membership, no just one judging or seeking at you although you reduce loose and allow your identity, free spirit and just savor the second in advance of life receives actual again…crank the new music-up and go for it!“
The Elastic Bands“Celebrities and titness professionals “go-to” for quite a few causes. They are excellent for maintaining rigidity on the muscle tissues without having the strain injury possible of conventional dwelling/gymnasium machines.“
The Health and fitness Ball “Is a dynamic device with about 21 Health and fitness center High quality Workout routines with no assisted equipment. It improves posture, core strength, back muscle groups, and all round body tone.”
Walking “If walking was superior plenty of for previous Jefferson, it’s good enough for me. Although quite a few might choose to participate in substantial-risk routines like Crossfit and Bootcamps, our bodies are not designed to endure pounding and jumping for way too long with no opportunity Knee, Neck, and Again injuries. Going for walks is perfect and has proven to outperform most fly by night time health and fitness fads. Get to steppin…”
GOD’S Gymnasium (Your Body Excess weight) “The armed service and most athletic associations recognize absolutely nothing will ever substitute utilizing entire body fat and right entire body mechanics to increase power, velocity, and stamina to execute actual life do the job. Incorporate and grasp the essential calisthenics and you will get in the best form of your existence without having getting rid of your shirt You may well want to get a new shirt soon after investing some time in operating out.”
Roman mentioned it is not usually about the depth and more about the day by day motion.
HIRING a personal trainer doesn’t come cheap, and scrolling through health and fitness tips on social media can often leave us even more confused.
Where do you even begin?
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Want toned arms and lean legs? PTs share their tips for getting into shapeCredit: Getty – Contributor
We’ve spoken to some industry experts – yes, bonafide personal trainers – who have shared some simple snippets of advice that’ll have you motivated to achieve your health and fitness goals this year…
FOR WEIGHT LOSS
1. Ben Gregory, former international athlete and coach, and PT at Manor London: “Drink more water and get your steps in.
“General activity levels will help you lean down and feeling full with plenty of water not only makes your skin glow, it give you loads of energy but also keeps you feeling more satiated – you won’t be wanting to reach for those naughty snacks!”
2. Samuel Aremu, Level 3 PT and body transformation coach: “Set alarms on your phone for getting up and away from your desk to take a 10 to 20 min walk a few times a day.”
3. Lewis Bloor, online fitness coach: “Focus on the times you eat. Instead of going from junk food to rabbit food straight away, focus first on eating all your food within an eight hour window.
“Gain this control, then move on to fine tuning the diet. This is called Intermittent Fasting.”
4. Lucy Gornall, personal trainer at Digme: “Females, work with your body! Appreciate that at certain times of the month, you’ll have an increased appetite and a lower desire to exercise.
“During these times, aim to maintain, then get back on the weight loss wagon after.”
5. Samuel: “Use an online calorie calculator to work out what your personal calorie requirements are.
“Start by consistently consuming your daily maintenance calories; once you can do this consistently for two weeks, and if your weight has dropped, calculate your calories again and do the same for two weeks.
“If your weight hasn’t dropped, then slightly decrease your calories by 200 to 300 calories less per day as this will kick start the weight loss process.”
FOR A FLAT TUMMY
6. Baz Gouldsbury, PT and gym owner: “Abs are made in the kitchen; having reduced-sugar meals will definitely assist in achieving a flatter tummy.”
7. Lucy: “Your posture could have a role to play in the flatness of your tummy – try tilting your pelvis forwards when you’re upright, which can often stop the lower belly protruding out.”
8. Samuel: “Aim for a minimum of two litres of clean fluid, daily – our body retains water and it’s usually stored around our waistline.
“Drinking water regularly allows your body to get rid of the excess, especially around the love handles.”
9. Alex Crockford, PT and creator of fitness app, #CrockFit: “Something a little different is the ‘vacuum’ and it’s something you can do as part of your daily routine.
“It involves really pulling in that deep core muscle, which really does tighten up the whole tummy area, irrelevant of fat loss: hold this for 15 seconds and increase this over time.”
10. Samuel: “Avoid inflammation of the gut by cutting out the foods that you know will get you bloated, no matter how nice they may be.”
FOR LEAN LEGS
11. Maurice Ryan, general manager and PT at Fitness First Harringay: “Try weighted walking, lunge forwards and backwards.
“Typically use a barbel on your back and take six to 10 steps forwards depending on the space you have, followed immediately by the same steps backwards.
“Doing it this way gives us the opportunity to make it the total leg burner!”
12. Samuel: “If leaner legs are what you want, high repetitions – around 20 or more – with low-moderate weight is the direction you want to be heading in.
“Avoid heavy lifts and instead go for a weight around 30-60{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of your heaviest.”
13. Lewis: “Running, sprinting, jumping and kickboxing are all great ways to strengthen and tone the legs.
“Make sure you train legs three times a week and get your rest in too!”
14. Lucy: “Walk everywhere. Honestly, walking is such an underrated form of movement and means your lower body is consistently working, helping to shed fat.”
15. Jayne Lo, Elite Trainer, Third Space: “A split squat builds muscle and strength by working each leg individually.
“Stand tall, then take your right leg back, as if you were about to do a lunge, keeping the right heel off the ground.
“Engage your core, and bend both knees, dropping down until the right knee is just above the ground, then push back up to standing.
“Avoid the front knee coming past the front toes and aim for eight to 10 reps on each leg.”
FOR A BROAD CHEST
16. Will Duru, sport scientist and PT at Willpower Fitness said: “I would recommend press ups as the best exercise to grow your chest, with my second favourite being a dumbbell chest press.
“For this, lie back on a bench, feet flat on the ground, hold a dumbbell in each hand, and then extend your arms up, so the dumbbells are over your chest.
“Then, move the dumbbells back down towards your chest slowly; pause, then press up again – try four sets of 12 reps, with a 45 second rest between each set.”
17. Ben: “Go heavy on any bench exercise and focus on that time under tension by going slowly and pausing at the top of the move.
“Superset (as in, go straight into another exercise with no rest) with resistance band exercises to get that real full pump after each set.”
18. Baz: “A lot of people stick to the same routine, week in week out, so take yourself out of that same old routine and mix it up, as shocking the body is the way to achieve the best results.
“If you’ve always done the same program of weights, then change the moves and change the number of repetitions.”
19. Samuel: “There are three things our chest loves; volume, variety, and big weights, son each chest day aim to do a total of no fewer than 100 reps.
“In fact, aim towards 200 to 300. Split these repetitions between a variety of four to six different exercises then, aim to increase the weight you use for each exercise on a weekly basis and aim to do this in increments of 2.5 – 5kg.”
20. Alex: “Instead of doing a chest day every week, try doing push ups as a part of your daily routine.
“Do a little push up session to failure (until you can do no more reps) every day and this will help you grow your chest much better than one workout per week.”
TO BE A FASTER RUNNER
21. Ben: “Go for shorter and faster paced sessions with good recovery between reps, so you can keep giving that high intensity effort.
“Don’t be afraid of long recovery sessions that span more than five to six minutes’.”
22. Jay Revan, boxing and conditioning coach at My Manor London: “Introducing explosive plyometric movements like jump squats, jump lunges or box jumps into your strength training programme can improve your running speed.
“These movements will teach your muscles to contract at a faster and more efficient rate.”
23. Ryan Lucas-Lowther, Crossfit coach at Fortitude Fitness London: “It sounds simple, but move your arms faster, and it seems to work!”
24. Lewis: “Instead of running for hours every day, split your training between endurance and explosiveness.
“Go for two long, slow runs and two hard and fast sprint sessions a week; this will get you to level up in a matter of weeks.”
25. Jay: “Interval training is a great way to improve running speed.
“Switching between short intense bursts of running and timed recovery periods not only helps build muscle but will improve your overall speed and aerobic endurance.”
26. Samuel: “Mix up a normal jogging pace with sprints.
“Try one minute of jogging followed by 20 seconds of sprints, done eight times, back to back.”
FOR TACKLING A 5K
27. Baz: “If you’re new to running, start off slow. Don’t be too hard on yourself. Join your local running club as this will build your confidence.”
28. Tim Kayode, founder of Myoset Sports and performance therapist: “Introduce a purposeful warm up – I’d encourage everyone before running a 5k to perform 3D Stretching.
“This is functional, dynamic stretching and offers a more active way to loosen up before exercise, plus, it activates your muscles and improves flexibility and joint mobility.”
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29. Louenna Edwards, Barry’s Bootcamp Trainer and LuLuFiit founder: “Get yourself a pair of decent trainers; comfortable, supportive and bouncy – Adidas Pureboost 19’s are my go tos.
“The same goes for your gear, don’t wear anything that will be a nuisance, fall down or get in the way of movement.”
30. Samuel: “Map out a 5k route that you’re familiar with; select a day where you’ll cover 1k out of this 5k distance; sry and jog this 1k then walk the rest.
“Then, continue to do this and gradually increase your jogging distance to 2k. Keep repeating this until you can do 5k.”
31. Louenna: “Use an app to track your split times, distance and progression – Strava would be my recommendation.
“You can see what your friends are up to on it, keep yourself accountable and hearing how fast or slow I’m running each kilometre really does help me progress.”
32. Ben: “Spend less time focusing on pace and looking at your fitness tracker. Instead, try to get out and just enjoy the feel of running.
“Building up lots of easy miles that don’t even feel like training will help build you a serious base to build on.”
33. Louenna: “If you struggle with distance, start by running 1k for example and build up each week.
“Slowly but surely as you get fitter you can add a little distance and before you know it, 5k will be a breeze!”
FOR TONED ARMS
34. Maurice: “Work on [your] triceps because they are the biggest muscle group in the arm and can give the toned look we all love.
“Using the cable machine in your gym is a great way to tone the triceps. Go for a Cable Pulldown first. For this, stand arms length away from the cable machine and make sure the cable attachment point is above your head.
“Hold a handle in each hand, overhead with arms straight. Slowly pull the cable down towards your thighs, keeping arms and back straight.
“Pause when the cable handles reach your thighs, then return to overhead arm extension. Do 10 reps.
“Superset this with Dumbbell Extensions: stand tall holding one dumbbell in both hands, arms up overhead.
“Keeping upper arms straight, bend at the elbows and lower the dumbbells down towards your upper back.
“Pause, then using your tricep muscles, bring the dumbbell up to the start position. Do 10 reps.
“Do these moves back to back, taking a one minute rest between each pair. Go for three rounds and feel the burn!”
35. Samuel: “Find a group of arm exercises you enjoy doing and increase the volume of each exercise.
“So if you were doing 10 rep of three sets before, now do 20 rep of six – 10 sets.
“The weight you chose should not be so heavy that you are unable to complete 15 reps.”
36. Lucy: “Boxing is a great cardio workout that also provides serious arm toning. Go for five sets of three minute intervals.”
37. Will: “Try a dumbbell bicep curl supersetted with a body weight bench dips.
“Opt for 15 reps of each, back to back, then take a 45 second break before repeating it again. Do this four times.
“For the dumbbell bicep curl, stand upright, with a dumbbell in your left hand, arm down by your side, palm facing forward.
“Keeping your upper arm close to your body, bend at the elbow and curl your forearm up towards your shoulder, holding the dumbbell. Pause, then lower back to the start position – that’s one rep.
“For bodyweight bench dips, you’ll need a bench or the edge of a chair.
“Sit on your bench, and place your hands on the edge, either side of your hips. Legs should be straight out in front of you with heels in the ground.
“Slide your glutes off the bench, then bend at the elbows and lower yourself down until you are hovering just above the ground. Then, push back up through your palms to the start position.”
TO BE MORE MOTIVATED TO EXERCISE
38. Ben: “Watch any fitness documentary on Netflix – I can’t help banging out some push ups after watching Mat Fraser win another CrossFit Games.
“They are just such inspiring athletes.”
39. Samuel: “Tell someone your goals as when we are accountable to someone we are less likely to quit because deep down we want to keep the image that person has of us, a positive one.
“So we will do whatever it takes to keep it that way!”
40. Baz: “The biggest motivation is yourself and who you surround yourself with.
“Try to be around like-minded people who love to keep fit and healthy. Attending fitness classes is also a good way to do this.”
41. Kate Beckitt, marketing specialist at Fresh Fitness Food and PT: “Don’t wait for motivation to come.
“Real progress comes when even in the moments when you really don’t want to do the workout, or you really want to eat that extra slice of cake, you push through and do it anyway.”
42. Louenna: “Music holds the key to my motivation and I really struggle if I realise my Beats headphones are out of battery!
“Create a playlist that is going to motivate you and keep you pumped up!
“The sense of euphoria that music can create can sometimes make you feel on top of the world, so do not underestimate the power of a great playlist.”
43. Samuel: “Writing down your goal makes the reason why you train and exercise in the first place, more real, and the more real it feels, the more you will be connected to it which will keep you on track.”
44. Lewis: “Focus on how you’re going to feel after the workout.
“Try not to engage the little voice in the back of your head and just GO! Half the battle is getting there, the workout will take care of itself.”
FOR SIX-PACK ABS
45. Ben: “Hill sprints and heavy lifting is a killer combo. There’s nothing like all-out effort to get the abs working hard and popping.
“Get outside, find a hill and blast it to the top.”
46. Baz: “To achieve a six-pack you will have to sacrifice your sugar and high calorie intake.
“Anyone can achieve a six-pack; it will and does take time to achieve.”
47. Kate: “Doing thousands of crunches won’t get you a six-pack and spending all your time doing ab workouts isn’t the most productive use of your time.
“Exercises like squats and deadlifts use the core for stabilisation and allow you to work your abs as well as other muscles across the body.
“These types of movements will help to change your body composition, lower your body fat percentage and therefore help you to see that six-pack.”
48. Samuel: “Add resistance. Remember that our ab muscles are like all other muscles and for them to develop, they need to be working against resistance.
“Instead of 1,000 body weight crunches, do 20 but add some weight to the crunches by holding a dumbbell or plate.”
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Slimming down and rock hard abs are possible – with the right kind of workCredit: Getty – Contributor
Gregg Wallace reveals how he lost 4 and a half stone without giving up fry-ups, burgers or booze – and you can do it too!
RUTLAND, Vt. (WCAX) – Hitting the gym is a common new year’s resolution, but many people stop going after just a few weeks. However, there are things you can do to help set yourself up for success. Here’s how experts say you can make your resolution count.
“Nobody knows your body better than you do,” said Joel Link, the general manager and head trainer at Infinite Health and Fitness and the owner of No Weak Link, LCC.
Link says if your muscles are so sore that it limits your everyday movements, you’ve done too much.
“You want to hit the ground running, which is spectacular. In a new year, you’ve got big goals, you’ve got stuff you want to accomplish. But, you’re never going to get to those goals if you’re injuring your body and not recovering properly,” Link said.
To reduce soreness and get blood flowing, begin your workout with dynamic, moving stretches like leg swings, which are easier if you find a bar to keep yourself supported and upright.
“Anchor your outside leg and then all you’re doing is keeping that leg straight and extending back and pushing forward,” Link said.
Another exercise is skipping, which you can do in place.
“Raise the knee, extend out and down. And then same thing– pushing out, back in and then down again,” Link said.
You can also do side lunges beginning with a nice wide base.
“If we point the toes out, it is going to open up our hips and give us more flexibility. And then all we do is, our eyes stay nice and tall and we just extend from side to side,” Link said.
Moving to the upper body, arm circles are great for rotator cuffs. And swinging your arms back and forth to open the chest.
“It’s not as ecstatic as watching Michael Phelps do it, but it works,” Link said.
Link says another good way to wake your muscles up is hopping on a treadmill or elliptical just for a walk. He adds hopping on a treadmill after a workout is a great way to cool down and walking is totally fine.
If all the equipment overwhelming, he says trainers are there to help you, including through group classes.
But don’t line up back-to-back hard workouts. Link says your body needs 72 hours to recover, especially when lifting weights.
And hand in hand with getting good sleep is good nutrition, like incorporating more protein in your diet. Also think about when in the day you’re eating your calories.
Link says a mistake many people make is eating a small breakfast and lunch, and loading up with a large dinner.
“Have your lean meats, if you want white meats, chicken and fish. Even snacks are good. I do a lot of hard-boiled eggs, Greek yogurt, tuna fish. Small incremental meals throughout the day are really big for fuel and recovery,” Link advised.
When it comes to lifting weights, Link suggests doing between six and 15 reps. If you can pump out 20 easily, add some weight. But if you can’t get out six good reps with proper form, take a little weight off.
Picture the scene: you’ve got a new tyre to mount on a wheel but, no matter how hard you try, you can’t get it on. It’s a scenario many cyclists have found themselves in.
In this article, we’ll run through the proper technique for changing a bike tyre (both installation and removal), explain why some tyres are so difficult to fit, and suggest what tools you can use when you need help with a particularly tight tyre and rim combination.
While installing a tyre on a wheel is something most riders can normally manage comfortably, even seasoned cyclists will experience combinations where muscling the last bit of tyre bead over the rim edge appears to require super-human strength and thumbs of steel.
The rise of tubeless tyres and rims across road, gravel and mountain bikes has increased the frequency of such issues too, as tubeless-ready tyres are made with stiffer beads and to tighter tolerances than equivalent clincher tyres.
To save yourself stress, sore thumbs and to prevent damage to delicate or expensive bicycle parts, proper technique when installing or changing tight bicycle tyres is crucial.
Beyond that, there are also now many useful tools to help ease tight tyres onto rims (as well as some tools you should avoid).
Before we get started, you can also use the links below to jump straight to the section you need:
How to change a bike tyre
Getting your tyre-mounting technique up to standard is the best way to ensure your tyres go on with the minimum amount of fuss.
The increasing prevalence of tubeless-ready tyre and wheel systems on bikes of all kinds means proper technique is more vital than ever.
The following steps apply equally to both clincher and tubeless-ready tyres, though it’s worth checking our guide on how to set up road tubeless tyres or our tips for understanding mountain bike tubeless setup, if you’re installing tubeless-ready tyres.
If you’ve come here looking for tips on how to install tubular tyres, we’ll direct you to our how to glue a tubular tyre guide.
1. Begin by ensuring the tyre is unfolded (if you have folding tyres) and appropriately shaped to go on the rim.
Unfold the tyre and get the shape as round as possible before attempting to fit it.Yogamaya von Bromley / Our Media
If the tyre is not brand-new, now is a good time to check its condition and the condition of the rim.
Replacing a worn-out tyre or damaged rim tape is key to safe running and for preventing future punctures.
If you’re replacing a tyre after a puncture, ensure you find the culprit (the object that caused the puncture) and remove it before patching or replacing the tube and reinstalling the tyre.
If the tyre is brand-new, it’s a good idea to ‘massage’ the tyre into a vaguely round shape because this will make getting the first bead on much easier.
2. With the tyre properly shaped, install one bead of the tyre onto the rim
Once the tyre is properly shaped, you can begin installing it onto the rim.Yogamaya von Bromley / Our Media
If your tyre has a directional tread, be sure to install it in the correct orientation for optimum performance. This is usually marked on the tyre sidewalls.
It will usually be possible to get the first bead onto the rim without tools, using the palms of your hands (rather than your thumbs) to lift the whole tyre over the rim edge, though a tyre lever can be used to pull it over in exceptional circumstances.
Installing tyres with the name label located centrally above the valve not only looks good (in our opinion), but it also locates key information, such as tyre size and minimum/maximum inflation pressures, above the valve where it can be easily viewed while inflating the tyre.
3. Install the inner tube or tubeless valve
With the first tyre bead on the rim, you can install the inner tube or tubeless valve.Yogamaya von Bromley / Our Media
If using an inner tube, add a little air before installing it. This will help prevent the tube being pinched by the tyre bead while installing the tyre.
Avoid adding too much air, however, because this will make the tube take up too much space inside the tyre and prevent the tyre beads from falling into the deepest part of the rim’s central channel. Enough air to give the inner tube some basic shape is plenty.
Bonus pro tip: if you’re using latex inner tubes, a light dusting of talcum powder on the inner tube will help prevent it from sticking to the tyre or rim walls, or getting caught under the tyre bead. This can further reduce the likelihood of pinching the tube during installation.
4. Begin installing the other tyre bead onto the rim
Start working the second bead onto the rim from opposite the valve stem.Yogamaya von Bromley / Our Media
Start opposite the valve and slowly work your way around each side of the rim, leaving the last bit of unmounted tyre located centrally around the valve.
As you go, ensure both beads of the tyre fall down into the central channel of the rim.
With tubeless tyres and rims, the newly installed bead will sometimes sit on the rim shelf, instead of falling into the central channel, decreasing the amount of slack in the bead. Simply push the tyre bead into the channel using your thumbs.
5. Install the final part of the tyre bead onto the rim
Installing the final part of the second bead is usually the most difficult.Yogamaya von Bromley / Our Media
This is where things will usually start getting difficult.
As you get to the final part of the bead, use the palms of your hands to pull the whole tyre up and roll both sides of the bead over the rim edge bit by bit.
While it can be tempting to use your thumbs to push the bead over the rim edge, if the combination is very tight you’ll likely just end up with sore thumbs.
If you’re using very thin or wide tyres, which make it difficult to grab the whole tyre in the palms of your hand, you may have to resort to using your thumbs to push the tyre sidewall over the edge. In these instances, it’s advisable to wear protective gloves.
If you’re struggling, go back around the rim and double-check all of the installed parts of the tyre beads (on both sides) have fallen into the rim’s central channel. This is absolutely crucial to getting the last part of the bead on with the minimum of fuss.
It’s best to install the remaining tyre bead without resorting to tools, if possible, as incorrect use of tyre levers and other similar tools can potentially damage the rim, inner tube or rim tape.
If it’s not possible to install the remaining tyre bead by hand, however, careful use of tools can help you pull the last bit of a tight tyre bead onto the rim. We’ll talk more about that soon.
6. Check the tyre is correctly installed, then inflate
Ensuring all parts of both tyre beads fall down into the deepest area of the rim is crucial to installing tight tyres.Yogamaya von Bromley / Our Media
Go around the rim and check the inner tube (if you’re using one) is not being pinched or squashed under the tyre bead. If it is, simply lift the tyre up in that area to release the tube and allow it to rebound back into the middle of the tyre.
If using tubeless valves, with tubeless-ready tyres, make sure the tyre beads are sat on either side of the valve, and be sure to add the valve stem retaining nut onto the other end of the valve.
Once you’ve double-checked everything is properly fitted, you can inflate the tyre.Yogamaya von Bromley / Our Media
Once you’re sure both tyre beads are correctly installed around the entire circumference of the wheel, you can pump up the tyre. We’ve got a guide to help you find the correct tyre pressure for your road bike, as well as advice on perfecting mountain bike tyre pressure.
How to remove a bike tyre
Just as some tyres can be tricky to install, removing a bike tyre from a wheel can also be difficult.
Proper technique is key to making things as easy as possible, and while it’s sometimes possible to remove a bike tyre without tools, a couple of good tyre levers can often make life much easier.
1. Deflate the inner tube
Begin by fully deflating the inner tube. Simon von Bromley / Our Media
Next, remove the valve retaining nut, if you’re using one. Simon von Bromley / Our Media
If you’re removing the tyre because of a puncture, the inner tube (assuming your wheel has one) will already have lost some air, but you may still need to deflate it fully to aid removal.
Unscrew the head on the valve and press it down to remove any excess air, then remove the retaining nut that threads over the valve and sits against the rim (assuming you’re using one – many riders don’t). You’re now ready to start removing the tyre.
As with installing tyres, pushing both beads into the deeper central channel of the rim gives you the maximum amount of slack to work with.
2. Removing a tyre without tyre levers
Push all of the bead down into the middle of the rim, and firmly grab the tyre in both hands. You should be able to lift a supple tyre up and over the rim edge by hand.Simon von Bromley / Our Media
With supple clincher tyres, it will generally be possible to remove the tyre without resorting to using tyre levers.
Grab a section of the tyre opposite the valve stem firmly in both hands and lift up and over the rim edge.
With a small section of the tyre bead over the rim edge, the rest of the tyre should come away from the rim with ease.
This can be useful if you’re caught short on a ride without tyre levers, but also means you’re less likely to damage your rims, rim tape or inner tubes.
That said, tougher road or mountain bike tyres (particularly those in inflexible tubeless-ready beads) will likely require the use of tyre levers.
3. Removing a tyre using tyre levers
If it’s not possible to remove the tyre by hand, a tyre lever can be used instead. Simon von Bromley / Our Media
Insert the scooped edge of the tyre lever under the tyre bead and lever a small section of the bead over the rim edge. Simon von Bromley / Our Media
Then push the tyre lever forward around the rim to remove the tyre. Simon von Bromley / Our Media
Insert the scooped edge of a tyre lever underneath the tyre bead and gently lever the bead over the rim edge
With a small section of the tyre bead off the rim, hold the tyre lever firmly in your hand and push it forward (away from you) around the rim edge to remove the tyre.
If the tyre is too tight to lift off using only one tyre lever, don’t resort to brute force.
Instead, insert a second tyre a few centimetres away from the first and use both to lift off a larger section of tyre.
This should then give you the required slack to slide the rest of the bead off using a tyre lever.
Leaning on the top of the wheel can help, as it means you aren’t working to stop the wheel from rolling away from you as you push the tyre lever forward.
With one full side of the bead off the rim, you can then pull the whole tyre away from and off the wheel.
Why are some tyres harder to install than others?
Modern bicycle tyres and wheels are sized according to ISO standard 5775, set by the European Tyre and Rim Technical Organisation (ETRTO).
A size 28-622 tyre code, for example, indicates a tyre with a nominal 28mm width and a 622mm inner-bead diameter.
As you might have guessed, such tyres are compatible with wheels that have a 622mm rim diameter. In old money, that’s a 700c wheel.
However, as there are many different types of bicycle tyres and rims, made by countless different manufacturers, there can be a number of reasons why some bicycle tyres are harder to install than others.
In this section, we’ll explore some of the main culprits in greater detail.
Tyre construction
To start with, anything that makes a tyre casing or its bead stiffer and less supple is likely to make it harder to install on any given rim.
It’s for this reason that high-end clincher tyres designed for road racing and time trials, such as those made with unvulcanised cotton casings and flexible tyre beads, are typically easier to install.
Supple, lightweight clincher tyres for road bikes are typically fairly easy to install because they have relatively flexible casings and beads.Matthew Loveridge / Immediate Media
In contrast, a burly tyre designed for durability, high mileage and low cost – perhaps a winter training tyre or a tyre intended for cycling to work – may prove a much tougher nut to crack.
On mountain bikes, lighter, fast-rolling tyres designed for cross-country racing are likely to be easier to install than tougher ones designed for enduro or downhill use. This is especially true of super-tough downhill tyres with heavy casings and wire beads.
Furthermore, the beads on tubeless-ready tyres are designed specifically to be unstretchable, both for performance and safety reasons. This typically means there is less margin for poor installation technique, and greater strength or specialist tools may be required.
In contrast, burly mountain bike tyres designed for enduro or downhill use can prove difficult to install, as they feature tough casings and stiff tubeless-ready beads.Dan Milner / Our Media
Rim shape
The size and shape of the rim you’re trying to install a tyre on can also make a significant difference to how easy the process is.
Modern, wide, tubeless-ready rims (either hookless or with traditional bead hooks) will likely feature a deep central channel. This helps because it reduces the effective diameter of the rim once the first side of the tyre bead is installed, which increases the amount of available slack in the second bead.
Pushing the second bead down into this channel as you work it onto the rim is key to making tyre installations as easy as possible.
Rims designed for use with clincher tyres only may lack such a deep central channel, and can therefore make the installation of tight tyres harder.
This can make installing a tubeless-ready tyre onto a clincher-only rim very difficult, and is generally something to avoid, even if the two may be technically compatible (providing you use an inner tube).
The three most common rim shapes available today.Enve
These days, non-tubeless compatible mountain bike wheels are virtually unheard of.
Thanks to a longer history of tubeless technology in mountain biking, even non-tubeless-specific legacy rims also may be convertible, with conversion systems available from many brands, such as Stan’s and Muc-Off.
Furthermore, the vast majority of modern mountain bike tyres will be tubeless compatible, even down to the most budget offerings from major manufacturers. Thus, ‘clincher only’ is a term largely reserved for road cyclists.
Size tolerances and unlucky combinations
While the exact sizes of any wheels and tyres are supposed to precisely match the international standards, in reality, variations in the manufacturing process will mean any product’s dimensions will fall within what is deemed to be an acceptable degree of tolerance.
A wheel’s rim diameter may, for example, be a few tenths of a millimetre larger than specified, and a tyre’s bead diameter may be similarly undersized.
While each in isolation may not cause any noticeable issues, an unlucky combination of an oversized rim and an undersized tyre can lead to a particularly difficult installation process.
Tips for installing tight bike tyres
Some tyre-fitting tools can be incredibly helpful, but careful use is advised.Simon von Bromley / Our Media
The best tip we can give for installing tough tyres is that practice makes perfect.
The more familiar you are with the proper technique, the easier it will be when you’re outside, far away from home, trying to fix a puncture with cold hands.
Nevertheless, there will undoubtedly be times when you need to resort to using specialist tools, such as tyre levers or tyre bead seating tools.
There is, of course, no shame in this. After all, there are no prizes for being able to install tyres without tools.
All that matters is you are able to easily and safely set up your bike, whether doing so at home or by the side of the road or trail.
Gloves
Some tough gloves can be invaluable in protecting your hands and getting a good grip on tyres during installation.Joe Norledge / Immediate Media
Tough workshop gloves can help protect your hands from strain and friction.
They can also make grabbing a handful of tyre securely a little easier, especially if you’re working in hot conditions or with sweaty palms.
Tyre levers
Tyre levers can help with getting tight tyres on and off rims.Simon von Bromley / Our Media
Tyre levers can be invaluable in coaxing the final section of a tight tyre bead onto a rim, and are something every cyclist should carry with them while riding (often in a saddle bag). They are also very useful when removing a tyre.
While holding the opposite side of the tyre in place on the rim, use a single tyre lever to lift a small section of the bead onto the rim. Repeat until all of the remaining bead is installed.
Don’t start in the middle of the remaining bead and attempt to lift it all over in one go. That’s a recipe for a broken tyre lever and lots of swearing.
Likewise, be careful not to damage the rim tape while using tyre levers – especially ones that have seen heavy use and may have nicks or sharp edges.
Tyre levers can be used to carefully lift stubbornly tight tyres onto a rim.Yogamaya von Bromley / Our Media
The best tyre levers are typically made out of tough plastic, with a thin but strong and wide tip. Pedro’s tyre levers are favourites of ours, but anything similar should do the job.
Generally, metal tyre levers should be avoided, especially if you have carbon rims, as these can damage your rims.
There are also modern evolutions of the humble tyre lever, such as the Tyre Glider or the Crankbrothers Speedier Lever.
The Tyre Glider is a modern evolution of the standard tyre lever.Simon von Bromley / Our Media
These aim to continuously install the bead as you push it around the rim edge. Both tools also include a more traditional scooped edge to aid removal of tyres.
At a similar size and weight to traditional tyre levers, they are also suitable for carrying in a saddle bag or jersey pocket.
Tyre bead-seating tools
Tyre bead seating tools can be invaluable for quickly seating tight tyres without risking damage to delicate components.Simon von Bromley / Our Media
Specialist tyre-seating tools, such as Kool Stop’s Tyre Jack (and similar devices by other brands), can save you a great deal of hassle when installing tight tyres.
The rigid part of the tool rests on the rim edge, while the hinged part reaches over the tyre and hooks onto the tyre bead. The bead can then be pulled up and over the rim edge.
In our experience, these tools are fantastic at getting stubbornly tight tyres onto rims with minimum fuss.The only downside is they’re typically too big to carry in a saddle bag or jersey pocket for road-side use.
However, they are generally light enough to carry in bikepacking bags, a cycling backpack or a hydration pack.
A bead-seating tool could, therefore, be a sensible piece of kit to take on an adventure or long mountain bike ride, if you know you might have trouble reinstalling your tyres after a puncture.
Soapy water
If installing tubeless tyres, some soapy water can help lubricate the rim and tyre bead interface, easing the ability of the tyre bead to slip over the rim edge.
It’s not worth trying this trick when using inner tubes, however, as a wet tube can stick to the inside of a tyre, possibly causing a puncture.
Warm water
BikeRadar’s technical editor, Tom Marvin, suggests tough, box-fresh mountain bike tyres can be made a little more pliable by heating them in warm water for a few minutes.
Once they’ve warmed up, the rubber and tyre carcass should have softened enough to allow you to more easily shape the tyre and install the first bead onto a rim.
Tubeless tyre plugs
Muc-Off’s Stealth Tubeless Puncture Plug set is a highly rated option.Andy Lloyd / Immediate Media
As already discussed, installing tubeless tyres can often be more difficult than installing equivalent clinchers.
For this reason, repairing a tubeless puncture using tyre plugs can often help you avoid needing to remove the tyre bead from the rim while away from home.
Stan’s NoTubes DART tubeless repair kit and Muc-Off’s Stealth Tubeless Puncture Plug set are two kits we rate highly.
We’d still recommend carrying a spare tube or two as a last resort, but tubeless tyre plugs are typically the BikeRadar team’s go-to flat-fixing solution, in the first instance.
What else can make the problem worse?
Too much rim tape
Using too much rim tape can make tyre installation harder, so always follow the manufacturer’s instructions.Joe Norledge / Immediate Media
When installing rim tape (tubeless-specific or otherwise), it’s important to not use more layers or thicker tape than is required.
An overly thick rim tape, or one or two wraps too many, effectively increases the diameter of the wheel, meaning there will be less slack in the bead when you come to install a tyre.
Tubeless tyre liners
Adding a tubeless tyre liner can make installing a tyre very difficult. Note: if your tyres look like this, it’s time to replace them.Oliver Woodman / Immediate Media
Tubeless tyre liners, such as the CushCore tyre protection system or Vitorria’s Air-Liner kits for road, gravel and mountain bikes, are great for offering increased rim and puncture protection, and the ability to safely run lower pressures in tubeless-ready tyres.
However, they also take up significant space within the tyre by design, which can prevent the tyre beads from dropping into the rim’s central channel during installation.
As we keep repeating, this reduces the available slack in the tyre bead, making tyre installation and removal harder.
For this reason, Vittoria includes a specific set of tyre bead pliers and bead retaining tabs with its Air-Liner road kit. You’ll almost certainly need them.
Using inner tubes with tubeless-ready tyres
While tubeless-ready tyres are compatible with inner tubes, the inner tube can function somewhat like a tubeless tyre liner during installation.
Again, it takes up space within the tyre and prevents the tyre beads from falling into the deepest part of the rim channel.
This is especially true when installing narrow (sub-25mm) road bike tyres on relatively narrow rims (sub-19mm internal width), as there’s less room for the beads and the tube in the central channel of a narrow rim. Even a slightly inflated tube can push against the walls of a narrow tyre.
While we do advise slightly inflating the inner tube prior to installation to avoid it getting pinched by the tyre, it may be necessary to fully deflate the inner tube to allow the maximum amount of slack in the tyre beads.
FLINT – Claressa Shields may well have a exclusive visitor at her world championship struggle Saturday in Wales.
Shields put in some time late final months in Las Vegas schooling at Floyd Mayweather’s fitness center and the former planet champion claimed he’s likely to try and make the excursion across the Atlantic Ocean to watch her fight Ema Kozin.
“Plans might adjust but he explained he’d make a substantial effort to arrive to the combat in the Uk,” Shields mentioned this 7 days in an job interview with MLive. “It would be neat. He told me he watched my fights in the Olympics and he was proud of me and he’s joyful to arrive to the British isles and view me grow.
“Him coming will give me excess commitment and I’ll set on an even improved show.”
Shields (11–, 2 KOs) will be placing her WBC, WBA, IBF and WBF middleweight championships on the line as part of a pay-per-see card in Cardiff, Wales. The struggle versus Kozin (21–1, 11KOs) is a required title defense for Shields.
Even though in Vegas, the two-time Olympic gold medalist acquired a opportunity to decide the mind of Mayweather, who retired with a 50– record and 27 knockouts.
A native of Grand Rapids, Mayweather received 15 world championship belts in five fat classes. He won his last 26 globe championship fights.
“Floyd welcomed me to his health club when he realized I was coming to Vegas, opened up his fitness center to me,” Shields reported. “We acquired video and photos and stuff. It was neat, just striving to suck up some awareness from him … and some information about boxing.
“I feel like Mayweather produced a blue print in boxing for adult males to make tens of millions of bucks and I’m building a blue print for girls in boxing to make tens of millions of bucks.”
Mayweather was a funds device, creating $285 million in 2018, in accordance to Forbes Magazine. He was the optimum-compensated athlete in the entire world at the time.
Shields is not in that stratosphere – who is? – but she mentioned she’ll be making “seven figure” for her future two fights in the United Kingdom just after signing a two-fight offer with BOXXER to combat on Sky Sporting activities.
She stated when they spoke, Mayweather gave Shields some tips and suggestions on her profession.
“He gave me a great deal of knowledge about my capabilities and every thing,” claimed Shields, 26. “He informed me some thing that I presently realized, that with my punching ability and my skills and all the things, he said I require to relaxed down and the knockouts will arrive.
“But the absence of knockouts is not simply because I’m not solid or rapidly or qualified. It’s since I’m always so nervous. He gave me some guidelines on how to be quiet and go out there and see the shots and all that.”
As a professional, Shields has previously produced heritage – or HERstory, as her workforce calls it.
When she scored a unanimous final decision past March around Marie Eve Dicaire in Flint, she turned the 1st fighter – male or woman – to keep undisputed championships in two fat divisions.
In her former struggle towards Ivana Habazin in January 2020, she unified the middleweight title in her 10th professional combat, turning into the quickest fighter – all over again, male or female – to acquire earth championships in three weight classes.
Additional:
When will Shields get a opportunity to avenge her only reduction?
Shields suggests she’ll make ‘seven figures’ for subsequent two bouts
Flint avenue named just after Claressa Shields
Shields hunting at super combat with Savannah Marshall
Shields wins undisputed tremendous welterweight title


Satisfied New Year! Good day and welcome to another Saturday roundup of the very best Lounge Exercise stories of the week. Specified the day these days, it is not stunning that most of our tales these previous week have been about stories that generate residence the will need for simplicity. As you start off a new calendar year, you must be aware of the actuality that all things fitness—from reaching objectives to mastering right form—can only be obtained by retaining points very simple.
This is why, this week we have selected a few have to-study stories that will make daily life easier for you. From a detailed list on the finest health and fitness trackers on the market place to very simple but wonderful resistance band workout routines, this week’s picks have got you covered.
Why you want to do mobility routines daily
You may loathe possessing to work out and we get it. Nevertheless, regardless of whether you have physical fitness ambitions or not, you must definitely have mobility targets. As author Shrenik Avlani claims in his write-up, mobility is critical to large assortment of matters and can in no way be taken for granted.
Fantastic mobility and vary of movement not just permits you to do your workout routines effectively, but also go about your daily moves with out worry of ache and personal injury. As Avlani writes, excellent mobility also makes sure that you minimize down on muscle soreness. With this in mind, Avlani lists out some basic and efficient mobility exercising that anyone should do.
The five best health and fitness trackers you can buy
Conditioning trackers have normally been a developing worry. Even so their reputation has absent by way of the roof by the covid-19 pandemic. As folks have turn into additional overall health conscious, they have bought a lot more health solutions on the internet, and quite normally this features a tracker.
On the other hand, are you utilizing your tracker accurately? In simple fact do you even have the tracker that you really will need? In this list, Shrenik Avlani goes by means of some of the most effective trackers on the market. He presents a speedy overview of their capabilities, execs and drawbacks, so that you can make an educated choice.
Two terrific routines for the New Yr
As we mentioned previously, as the new 12 months will get underway, we want to retain health uncomplicated and attainable for you. Which is why you should really study this tale by Bibek Bhattacharya. In it, he talks about how, when exercise tirednessstrikes, how the least difficult way to get your body and head back again on observe is to slice down physical fitness moves to the bare bare minimum.
In this story, Bhattacharya provides you two bodyweight exercise routines that you can use to modify up your ordinary plan, and in performing so, reconnect with the purest types of workouts, without the need of any outside the house aid or gear. Try them out, and you are going to be confident to agree.
/cloudfront-us-east-1.images.arcpublishing.com/gray/MU2CZUGMURAXVFZ3O6PNCJ7GYY.jpg "Tips to help you stick with your fitness resolutions")
