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Fitness Notebook

It's time for my annual spring cleaning of stuff that wends its way to my desk from folks who say they can help you become more fit:

The doctors tell all

I recommend "Fitness for Everybody" by the Mayo Clinic ($22.95), but especially for those tentative about how to begin or try again, as well as anyone who needs a healthier lifestyle. It is clear, extensive and consumer-friendly.

Doctors Diane Dahm and Jay Smith of the Mayo Clinic do a fine job of cutting through the hype, illusion and confusion of getting "fit." They offer tips on how to train for various activities in a way geared toward injury prevention and longevity.

Most hard-core types will know much of what the doctors write, but this is a good compendium and well-indexed so you can find the subject in which you're interested. That could be how to find more energy, or how to improve muscle tone or which sports will go easier on your knees.

Aging gracefully

"The Anti Aging Method" video by veteran fitness expert Carol Argo is different. Rather than making tight buns and abs its goal, this exercise program is on the easy side and urges grace and energy building. It offers a fusion workout of dance, tai chi, yoga and Pilates.

The workout seems geared most to women over 40. Argo knows our bodies change as we age, and she has designed an exercise program to loosen and stretch the entire body. Argo, known for her aquatic-exercise programs, is a calming influence, as is the Zen style of her studio.

The DVD is $18; see www.carolargo.com for more information.

Chew on this

Free radicals can interfere with the body's ability to produce energy efficiently and can cause severe health damage. The makers of FRS "Free Radical Scavenger" chews say they can help.

The antioxidant chews help neutralize free radicals because the product acts as scavengers. The company claims two chews equal the antioxidants you'd get from16 servings of raspberries.

The antioxidant chews come in a number of flavors. They have the consistency of a Starburst candy, but not nearly the sweetness. Some find them a bit chalky, but I liked the taste. The product is aimed at athletes in particular by providing an energy boost, staving off fatigue and helping with muscle recovery.

Thirty-chew bags cost anywhere from $10 to $15. See www.frsplus.com for more information.

Timely tips from a tennis champ

We could all learn a thing about fitness from Martina Navratilova, who in her prime was the most athletic female tennis player I ever saw, and she's aging nicely. She still competes and has developed a holistic view of life. In "Shape Your Self" (Rodale, $27.95) she offers a six-step diet and fitness plan.

Navratilova says she drew on more than 30 years of "trial and error" working with specialists from nutritionists to homeopaths.

"I've found what I believe is the best way to shape your body yourself, inside and out."

Her chapter titled "Build the Fitness to Function" holds special significance to me because it is the point of today's cover story.

Enjoy a boost through beans

For endurance athletes, a packet of Sport Beans (www.jellybelly.com) provides 100 calories and 25 grams of carbohydrates. It also contains 120 milligrams of the electrolytes sodium and potassium, which your body loses when you sweat.

The company suggests consuming one packet about 30 minutes before exercise. Sport nutritionists also recommend consuming 1 to 2 cups of water beforehand to help hedge loss of fluid through sweat during your workout.

Among the carbohydrate supplements available to athletes, drinks and gels are used more often during races because they are easier to digest than energy bars. Makers of Sport Beans say the product is intended for a broad range of active people from endurance athletes to weekend warriors. A case of 24 one-ounce packets retails for about $22.

Help to get rolling

"7-Week Cycling for Fitness" (DK Publishing; paperback, $15) by cycling expert Chris Sidwells offers motivational training programs.

Biking — either as a way of getting to work or as a mind-clearing weekend activity — can help you lose weight, tone your muscles and strengthen your heart and lungs, Sidwells says.

Among the issues tackled in this book:

• How to purchase a bike and the necessary equipment.

• How proper diet and nutrition and supplemental exercises can maximize results.

• How to make rides more challenging.

• How to care for and repair a bike.

A wakeup call

Breakfast is the most important meal of the day, and most of us believe morning is the best time to work out, yet breakfast can be inconvenient and boring. Breakfast bars aim to at least make it more convenient, and they are big business.

Last month, all products from LUNA: Whole Nutrition Bar for Women went organic. LUNA Sunrise bars contain natural ingredients including soy protein, calcium and folic acid, plus antioxidants like vitamins A, C and E. Each bar contains about the same amount of calcium as a glass of milk.

The breakfast bars, which cost about $1.39 apiece, come in a range of flavors (see www.lunabar.com).

Get a lift, safely

Too many people hurt their backs lifting weights. My advice is pay attention to form and your limits, but you should consider wearing a lifting belt if you are set on pushing the limits. The BOA Series Lifting Belt, by SetWear Fitness, has a patented Speed Dial System that helps make quick tightness adjustments.

The belt's wedge-shaped spine support and contoured design provide customized support for your back, say its makers. It is made of synthetic leather to reduce stretching but flex in key areas. For more information, see www.setwearfitness.com.