With the Covid-19 pandemic getting into its 3rd yr, the odds to create a stability in professional and particular lives proceeds and girls are dealing with the brunt of it much more savagely, be it at residence or in place of work courtesy the extensive perform hrs along with family obligations and domestic chores with absence of social interactions. As a final result, girls are compromising on their well being, not realizing the extensive phrase affect.
Brushing apart the gloomy circumstance in an job interview with HT Way of living, Dr Anjali Kumar, Founder of Maitri Woman’s Health and fitness lifted spirits by featuring, “40s is the new 20s. Ladies really should embrace this interval entirely as by now they have knowledgeable each and every thoughts of their lives. It’s essential that they should really now give priority to their wellbeing 1st.”
Overall health recommendations for girls above 40:
Dr Anjali Kumar recommended, “Begin your working day with a balanced breakfast. In no way skip your breakfast as experiments have also recommended that women who consume breakfast shed more excess weight and maintain their loss additional successfully than those on a low-carb food plan. Really do not pass up out on your exercising. It’s will have to to include in any kind of actual physical action for at the very least 50 {fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} an hour.”
Asserting that this is the time when gals ought to pay back awareness to their bones, Dr Anjali Kumar explained, “Give them a enhance with calcium and vitamin D which you can get obviously from foods. Don’t forget to program your critical overall health examine-ups which include breast most cancers and cervical cancer.”
Emphasizing on the will need for women of all ages, particularly these over 40 yrs of age, to continue on with regime test ups with their gynaecologist to detect any sinister diseases they may be harbouring just before the predicament receives out of hand, Dr Ritu Sethi, Senior Consultant – Gynaecology at Cloud Nine Clinic in Gurgaon reported, “The most important of this is the yearly mammography which is a specialised X-ray of the breast carried out to detect modest lumps or nodules which may not even be detected by normal self -examination. The mammogram is a straightforward check, inexpensive and carried out at most diagnostic centres and need to be carried out every year in all women of all ages over the age of 40 decades.”
She also instructed that a regimen pelvic examination along with a Pap smear should be performed routinely. “The pelvic assessment alongside with ultrasound, will detect some cancers of the feminine genital tract like ovarian cancers which are silent killers are typically are detected after the disorder has unfold extensively. A Pap smear is one more exam suggested for all females as it can detect cervical most cancers in the precancerous stages by itself. All over again it is a affordable, easy to carry out and very simple tests carried out by the gynaecologist,” Dr Ritu Sethi certain.
It is significant right here to note that most feminine cancers like breast, ovarian and cervical most cancers are typically detected at late levels and if a girls is undergoing routine check out ups with her gynaecologist, these cancers can be detected at an early stage when they are thoroughly curable. For this reason, Dr Ritu Sethi warned, “Women begin losing their bone density thoroughly right after 40, which is why program bone densitometry is advised for all women of all ages right after 40 yrs. Other than this, regimen assessments like blood sugar, lipid profile and thyroid investigations are also recommended for all gals to screen for onset of way of life issues like hypertension and form 2 diabetes which, if not dealt with in time, can direct to stroke and myocardial infarctions later on on in life.”
Echoing the same, Dr Akta Bajaj, Senior Advisor and Head- Obstetrics and Gynaecology at Ujala Cygnus Group of Hospitals, explained, “Annual mammograms are recommended for women of all ages more than the age of 40 to detect breast most cancers in its early phases. The similar is real for coronary heart condition: a calcium examination can expose whether the arteries are beginning to harden and regardless of whether a female calls for key way of life adjustments or medicine.”
She extra, “Women around 40 ought to also enhance their calcium and vitamin D consumption to strengthen the wellbeing of their bones. Regular eye exams should really also be carried out in order to rectify any refractive glitches. A diet loaded in anti-oxidants, nutritional vitamins, and minerals, this sort of as fruits and veggies, may perhaps help to lessen vision decline. It is really a great idea to look at blood stress, cholesterol, blood sugar, and system excess weight around the age of 40.”
Highlighting that we develop into a lot less versatile as we turn into older, Dr Akta Bajaj recommended that incorporating yoga or Pilates into a every day schedule can assistance improve overall flexibility, core energy, stability, and so forth. and advisable that ingesting less calories can assistance you feel better when metabolic rate slows about the age of 40.
The medical doctors stressed that if way of life and nutritional modifications are completed properly in time, many of these lifestyle disorders can be handled early hence, avoiding the long term wellbeing issues arising from these conditions. They insisted that it is crucial for girls to realise the great importance of consulting their gynaecologist regularly and carrying out appropriate investigations higher than the age of 40 many years.
Maintaining the intellect, system and spirit in stability, Ayurveda guarantees to reduce condition far more than treating it and aims to preserve health and fitness and wellness by emphasizing diet program, organic therapies, physical exercise, meditation, respiration and actual physical remedy. It is an option drugs method which thinks that the full universe is composed of five elements namely, vayu (air), jala (drinking water), aakash (space or ether), prithvi (Earth) and teja (fireplace) and is very well-liked in the Indian subcontinent the place its historical roots are embedded.
In an interview with HT Life style, Dr Manisha Mishra MD, Ayurveda Healthcare Adviser at Charak Pharma, shared, “Ayurveda, our historical medical science, thinks in retaining an equilibrium of functional components (Vata, Pitta, Kapha also regarded as doshas) in the entire body as an imbalance in the exact qualified prospects to health conditions and compromises the immune program triggering many health issues.”
It is no secret that keeping our immune process strong aids the system battle these illnesses on an ongoing foundation as these various bacteria, viruses and allergens can manifest in our respiratory tract and direct to runny nose, throat congestion, asthma or can look on our skin by way of eczema and rashes and finally in our digestive process by means of an upset stomach. Suggesting basic Ayurvedic ways to correct and take care of this, stay away from the triggers and also carry back again a stability in the useful things of the human body by means of a healthful diet program and life-style, Dr Manisha Mishra encouraged Ayurveda food stuff recommendations to continue to be wholesome and construct immunity.
These include:
1. A perfectly well balanced diet: Ayurveda recommends a very well-balanced food comprising all 6 preferences like sweet, sour, salty, pungent, astringent and bitter in foods for improved immunity and good health and fitness. Also take in mindfully and avoid binging.
2. Ghee or clarified butter: Ayurveda thinks that toxin develop up leads to allergies and ghee can neutralize most harmful toxins impacting the overall body. So incorporate a spoonful of ghee to your foods for a powerful immune method. It also is fantastic to strengthen gut well being, greatly enhance pores and skin radiance and fortify memory much too.
3. Probiotic: Don’t forget to include normal probiotic food items, but favor buttermilk more than curd (curd is large to digest and will cause mucus), pickles and other fermented meals which make improvements to intestine well being.
4. Rejuvenator or rasayan herbs: Rasayan or rejuvenator herbs are recognized for their anti-growing old, memory improving and immune boosting properties. They increase overall wellness and are also regarded to fortify particular organ functions. There are numerous rasayan herbs like pippali or extended pepper to improve the respiratory program, amla for much better digestion and haldi to battle allergic reactions.
5. Ayurveda Spices for much better digestion: Warming spices like ginger, cumin, black pepper not only increase digestion but also enable to get rid of allergy causing toxins or ama from the human body. Improved digestion makes sure greater immune procedure to fight allergies
When boosting up your immunity with Ayurveda, it is crucial to prevent specified meals. “Avoid stale, chilly, processed food stuff as they are not straightforward to digest and could compromise digestion foremost to development of harmful toxins and weakening the immune program.,” suggested Dr Manisha Mishra. She included, “Incompatible mixtures of food like milk and fresh new fruits, non-vegetarian meals cooked with milk or cream and honey with incredibly hot water are not advisable in Ayurveda as they induce allergic situations.”
Elaborating on the list of Ayurveda foodstuff recommendations, Dr Chanchal Sharma, Ayurvedic Skilled at Aasha Ayurveda, asserted that our feeding on practices are the most significant contributor in spoiling the health of our human body and if our ingesting behavior are not appropriate, we simply cannot retain ourselves balanced even if we want to. “In Ayurveda, to correct these behavior and to continue to keep the body in good shape, the major emphasis is on day time routine, sleep sample and seasonal regime. What ever food we consume, should really be according to the kala (time) and in accordance to the year. That’s the finest way to hold ourselves absolutely healthful,” she advised.
Highlighting the essentials, Dr Chanchal Sharma pointed out that Ayurveda firmly thinks that great health starts with great food, appropriate diet regime is the foundation of a powerful digestive program, a well balanced diet plan, according to the principles of Ayurveda, meets our specific and actual physical needs and that a wholesome diet acts like a medication to promote vitality.
Listing key wholesome strategies of Ayurveda, she suggested:
1. Take in only when you are hungry – when your preceding meal is entirely digested.
2. Try to eat food stuff in a quiet and comfy location.
3. Really don’t be concerned about everything although taking in.
4. Try to eat food stuff in sitting posture only and do not watch Television, avoid studying textbooks, utilizing telephone, working on laptop computer though having.
5. Proportion of food stuff really should be 1 3rd of your hunger. We are all distinct, born with various requires and unique abdomen dimensions and different digestive powers. So listen to your body and take in in accordance to your wants.
6. Have refreshing and heat meals. Stay away from fermented foodstuff as a great deal as you can.
7. Take in excellent foodstuff – Make absolutely sure your foodstuff is juicy or a little bit oily as this will relieve digestion and enhance absorption of vitamins and minerals. Stay clear of meals that are much too dry.
8. Ghee really should be extra in your diet plan.
9. Do not take in incompatible foodstuff alongside one another. This can guide to stomach upset and disturb doshas in your body. Some incompatible food items are fruits and milk, fish and milk , salt products and solutions with milk etcetera.
10. Do not consume food stuff as well early and too late. Due to the fact doing so can disrupt your digestive process.
11. Take in on a regular foundation – Ayurveda and character like regularity to the chakra so you ought to follow it.
12. Stay away from as well a great deal water ingestion just after obtaining meals.
13. You should not consider curd at night.
Elaborating that Ayurveda has also outlined taking in and consuming acceptable foods for a variety of disorders, Dr Chanchal Sharma insisted that every food items has its personal desh, guna, kala, virya, vipaka and rasa. “Only Ayurveda presents the finest description with regards to this. With the consultation of an Ayurvedic medical doctor, you can make your food work as the medication,” she gushed. The qualified included, “Food has been supplied the position of drugs in Ayurveda. That is, whatsoever we take in and drink, they all act like medicine for our system. Ayurvedic medicine is a key way to create a nutritious potent human body as a result of eating plan, physical exercise and a variety of life-style practices. That consists of sleep, a balanced diet regime, and conscious living.”
Each the gurus concluded that if a person follows an ayurvedic eating plan, they can hold in management, all the ailments that are generally linked to one’s belly. If frequent allergy symptoms preserve flaring up, it is greater to retain up the immune health and fitness by getting Ayurveda supplements underneath pro assistance.
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.
Would you like to know how to have a stronger heart and are living a lengthier lifestyle? Very well, no a person is familiar with superior than the cardiologists at UT Doctors! For American Heart Month in February, these gurus will share how they just take care of their very own hearts and what they suggest for a lifetime of good health and fitness.
I have a 30-minute exercise session regimen that I do 4 instances for each 7 days, focusing on main muscle exercise routines (to assist with carrying all that significant guide in the cath lab!), cardio stationary biking, and modest fat-lifting. I also pack my own lunch to operate and avoid gentle drinks wholly.
– Nils P. Johnson, MD, UT Medical professionals Cardiology – Texas Health care Centre
We all know that food plan and exercising are the critical to health in standard, like heart well being. I read through somewhere that a single simply cannot training their way out of a poor diet regime, and I strongly believe that in it. I endorse every person to refrain from fried and processed foods and workout on a regular basis
– Anju Bhardwaj, MD, Center for Sophisticated Heart Failure – Texas Health-related Middle
I work out 5 to 6 moments a week for one hour at a time and make certain to keep a heart rate of at minimum 80{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of my maximum predicted coronary heart fee. Also, when the weather conditions is allowable, I consider strolls and hikes. My assistance to the standard public to retain cardiovascular overall health is to keep going. Each and every minimal bit assists, and it helps make you really feel superior.
– Mary Lim-Fung, DO, UT Doctors EP Coronary heart – Elaborate Arrhythmia Centre
Sluggish down when you are by you and silence your mind. This raises your vagal tone and enhances sympathovagal balance.
– Susan T. Laing, MD, UT Doctors Cardiology – Texas Medical Middle
Avoidance is crucial to dwelling a extensive, healthy life. Because coronary heart disease is the number 1 motive for loss of life in the U.S., we should really all try to encourage lifelong, healthy practices. These habits include a diet regime wealthy in veggies, complete grains, fiber, and lean sources of protein a common physical exercise regime avoidance of tobacco cigarette smoking and standard visits with your doctor to screen for troubles this sort of as substantial blood strain, diabetes, or higher cholesterol.
– Enrique D. Garcia-Sayan, MD, UT Physicians Multispecialty – Cinco Ranch
Check out to remain transferring all through the day and integrate it into routines you are previously accomplishing. For occasion, park farther away from the shop or get the stairs.
– Deepa Raghunathan, MD, UT Medical professionals Multispecialty – Heights
I inspire cardio physical exercise, protecting healthy diet, and excellent quality sleep.
– Viacheslav Bobovnikov, MD, UT Doctors Cardiothoracic & Vascular Surgery – Texas Healthcare Center
Try to eat a healthy, vegetarian diet program. Do the job out — Peloton, swimming, etc.
– Sukhdeep S. Basra, MD, Center for Sophisticated Cardiology – Southwest
Normal bodily workout routines at whichever exercise you can enjoy for at minimum four to five occasions for every 7 days. My program is composed of a 35-moment a.m. and a 45-moment p.m. work out five days a 7 days for toughness and reasonable aerobic teaching. Food stuff incorporates a smaller volume with adequate protein from smaller amounts of lean cheese, milk or meats, vegetables, non-sweet fruits, minimally refined carbs or darkish chocolate for rigorous excess weight manage to BMI 21 and 10{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} human body fat.
– K. Lance Gould, MD, UT Doctors Cardiology – Texas Healthcare Heart
I go for very long walks a few occasions for each 7 days, and I do dance aerobics as properly. We all know how important physical exercise is to preserve the coronary heart healthier, but I recommend my individuals who may well struggle with doing exercises to tie it to an exercise they enjoy. So, you could hear to tunes when you walk or even hear to an audiobook or plan that you take pleasure in. Alternating your training will make it extra interesting. For occasion, you could alternate outside walks, or hiking, with joining a new dance class.
– Simbo M. Chiadika, MD, UT Medical professionals Multispecialty – Sienna
I believe that in regular work out and a healthful, sensible diet regime. I do swim often and now play basketball (albeit badly). I consume extremely minor number of processed meals — largely handmade food stuff and a properly-well balanced diet. I endorse the very same for my patients.
– Poyee P. Tung, MD, UT Medical professionals Cardiology – Texas Medical Centre
I boost well being and properly-being by self-treatment for the intellect, human body, and soul. My major self-care things to do include things like meditation, excellent rest hygiene, plant-based diet regime, cardio training for at the very least 150 minutes for every week, connecting with character, walking my pet dog, and paying out time with beloved ones.
– Monica Patel, MD, UT Physicians Cardiology – Texas Medical Center
Ingesting out has usually been a big part of Leah Lewis’ social life. But as she approached her 40th birthday weighing in at about 250 pounds, Lewis admits that it was taking its toll.
“I have struggled with bodyweight my full daily life,” suggests Lewis. “I like foods and like going out to try to eat, but foodstuff has normally been my worst enemy. Just after a actuality verify, I ultimately obtained critical and resolved to get command.”
Lewis turned to Renew Your Strength nourishment and physical fitness for assistance on reaching her overall health and exercise goals. Within months, she missing 38 lbs ., won a Transformation Challenge, and obtained the self-assurance to maintain going. In total, Lewis has shed 100+ pounds and is now aiding others as a full-time group health instructor and personalized coach for Renew Your Power.
“My wrestle led me to a new lifetime of health and physical fitness,” Lewis states. “I didn’t have to sacrifice going out to take in — I just experienced to learn how to make more healthy choices. I nevertheless have a wonderful social lifetime, but now it is a equilibrium involving functioning out and consuming out.”
Lewis shares a handful of balanced suggestions for dining out that may possibly aid you as well.
1. Prepare Your Meal in Advance
Scheduling aids you make smarter possibilities. For illustration, before I go to a restaurant, I’ll test out the menu online and place alongside one another my food in progress.
2. Monitor Your Food stuff
Logging in my meals ahead of time with applications like My Exercise Pal allows me keep accountable. Monitoring my food stuff also lets me know if there is any wiggle home for a splurge.
3. Make Taking in Out Your “Cheat Food”
If you’re not very careful, it’s effortless to blow a good deal of calories. So, I’ll program the overall day’s food all over likely out and allow for the food to be my cheat meal. I’ll eat clean up and gentle all over the working day and it’s possible have a smoothie with protein powder.
4. Buy (And Drink) Lots of Water
Not only is drinking water essential for overall health, but it’s also a excellent way to retain your appetite less than regulate.
Alcoholic beverages is loaded with energy. So, two a long time in the past, I minimize it out. As an alternative, I’ll decide for alcohol-free cocktails with healthier substances, like a virgin Bloody Mary with extra olives at Tupelo Honey downtown when I’m with my pals.
6. Include Something Eco-friendly to Your Plate
I usually make positive there is one thing environmentally friendly on my plate. And that also goes for pizza. I’m a standard at Blaze Pizza on Major Avenue which has a good veggie pizza.
7. Get Dessert and Consume It, As well
I love dessert. If I have just one, like banana pudding or Soby’s white chocolate banana product pie, I’ll ask for more spoons so I can share it with the table.
8. Maintain It Well balanced
Dining out is about balance and moderation, probably trading a person item for an additional.
For case in point, at one particular of my favorites, The Farehouse, I’ll purchase wings alongside with a green salad, but without having bacon and cheese.
9. Uncover Artistic Methods to Go Your Overall body
Park much plenty of absent from the cafe to get a good walk in in advance of you consume or go for a stroll soon after supper. If I’m downtown, I’ll park on the leading ground of the Richardson Avenue parking garage and just take the stairs — now, that is a great exercise session.
10. Get Salad Dressing on the Aspect
Often inquire for the salad dressing on the side. Move on product-primarily based dressings and decide on one that’s vinegar-primarily based.
11. Change a Taco into a Lettuce Wrap
At a Mexican cafe, like Tipsy Taco, I’ll order lettuce wraps as an alternative of a taco, if it is an option. I’ll also skip the cheese and sour cream so I can insert a minimal salsa.
12. Make Modest Changes
Making modest changes retains your calories underneath regulate.
For illustration, I’ll decide for an oat milk latte at Methodical Espresso and the cinnamon steamed into the milk for flavor.
_1644653446635_1644653460256.jpg "Ayurveda inspired food tips to stay healthy, as revealed by fitness experts | Health")
/cloudfront-us-east-1.images.arcpublishing.com/gray/MU2CZUGMURAXVFZ3O6PNCJ7GYY.jpg "Tips to help you stick with your fitness resolutions")
