Fitness Notebook

One of the biggest challenges I face as a fitness columnist is keeping up with the flow, which is relentless. I don't mean deadlines. I can handle those. I mean the wave of books and tapes and doodads that proclaim special powers or wisdom. I get all kinds of studies that alert and alarm and all kinds of studies that say never mind all that alerting and alarming.

Most of it never makes print, at least here, but in the spirit of spring cleaning, here are a few things that have stacked up as the year has trudged along. Some of it might be helpful. Some of it almost assuredly not. Some of it is just a bit different. So here you go:

Dance off the fat

The "Altheatized" fitness-video series by Althea Lawton-Thomas sounds a bit egotistical, but I was pleasantly surprised. She presents a straight-ahead, heart-pumping aerobic workout. "Funky Dance Aerobics" is a 45-minute, high-energy but low-impact workout geared for beginners and intermediate exercisers. Her other videos include dance grooves geared toward Latin and jazz moves.

Lawton-Thomas is a certified personal trainer. She knows her stuff and has achieved what seems most difficult in the fitness-video world — her style is inviting without being espresso-perky. See www.altheatized.com.

Forget fads and just do it

Fixated on prepping your body into summer shape? Good for you, but take some common sense with you on your mission. My friends at the American Council on Exercise provide this advice:

• Avoid fad diets that eliminate essential nutrients like carbohydrates. Instead, cut portion sizes. Eat two-thirds of what you normally would at each setting and stock up on fruits and vegetables.

• Do something. Start with a low- to moderate-intensity workout such as walking or jogging. Work up to at least 30 minutes three days a week.

• Lift at least a little. Even 20 minutes of basic weight-bearing exercise twice a week will help firm and tone your whole body. Strength training can also increase your metabolism, causing you to burn more calories.

• Don't fixate on spots. Peer-reviewed research has yet to demonstrate it is physiologically possible to "spot reduce." In fact, numerous studies have resoundingly refuted the claim.

Basically, the advice amounts to this: Eat right, exercise and see what happens.

Salve for teen souls

"Um, Like Om: A Girl Goddess's Guide to Yoga" (Little-Brown, $9.99) is, in case you're totally out of it, obviously geared toward teenage girls.

And if you're still not convinced, here is a passage from the introduction: "Last night I went out to dinner with a really hot guy, and he hasn't called me back. I'm so bummed."

As if.

Author Evan Cooper says she understands how no boyfriend, divorced or divorcing parents and a lame wardrobe can make teen girls "freak out." So she tries to help them find peace through yoga and frank talk about body image, relationships and all the, like, confusing stuff. I think it's a cool idea, and it might even offer me early warning as my 10-year-old daughter enters those scary teen years.

Don't worry, be happy

Exercise physiologist Michael Bracko says everyone needs to lighten up.

"The volume of bad news alone, as well as the statistics on inactivity and poor nutrition, profoundly affects our psyche," he says. "For many sedentary people, it means they will never even bother because they feel they can't overcome what is posed as insurmountable."

The good news, says Bracko, is that we more than ever are cycling, playing soccer and engaging in "outdoor pursuits." He even finds solace in the fact that women are playing ice hockey like never before. Cities are constructing more running and bike paths, too. Even suburban developments are factoring walking into their plans.

People, he says, move through stages of life that represent readiness to change. All these negative vibes don't help; they discourage.

Best in bed

"Doin' It In Bed!" wins Best Exercise-Tape Title of the year so far. And it's high on the Ed Wood bad-production meter, too.

Fitness instructor Karen Munzer walks into the bedroom where an elderly couple is lounging on their bed. She plops on, too, and leads them through a series of exercises — stretches, crunches, flexor moves — all while they are lying on their backs and sides. Then she moves to "chairobics" and "chair yoga," done while sitting.

While the snicker potential is high, I actually can understand there is an audience for this, from the elderly to people with disabilities who just want to do what they can. You able-bodied 20-somethings, however, have no excuse.

The 57-minute tape is available through Amazon.com and other online vendors.

Swim, stay young

Swimmers might be freestyling through the fountain of youth. A University of Indiana study has found that regular and vigorous swimming can substantially delay signs of aging.

Physiologist Joel Stager and researchers from the school's Human Performance Lab tested 200 swimmers at the U.S. Masters Swimming championship meet last year. Many of the tested swimmers appeared to have delayed the natural decline in physiological functions.

"We're starting to find out that a lot of the decline is probably related to a decline in activity rather than aging per se," Stager said. "The hypothesis is that activity preserves physiological function."

Fundamentals made magic

Magic is still a winner. Nobody understood basketball like him, so I was happy to look over his all-star instructional program, "Magic Johnson Presents: The Fundamentals of Basketball."

It's geared toward kids and the fundamentals of ball handling, rebounding and shooting. He also preaches teamwork and selflessness, which was his legacy. Johnson has recruited such presenters as NBA stars Kareem Abdul-Jabbar, Carmelo Anthony, Richard Hamilton and Amare Stoudemire as well as top female player Diana Taurasi and Gary McKnight, one of the winningest coaches in California high-school history.

The two-disc set is a bit spendy at $39.99, but it is done first-class. See www.magicfundamentals.com for more information.

Dieting under the gun

Yo! Ya wanna lose some weight!?

Where would a spring-cleaning be without a diet book? I'm saving the ones I take seriously for later, but I couldn't resist including "The Gotti Diet," right away.

With fame from the reality show "Growing Up Gotti" (following descendants of former mob boss John Gotti), Frank Gotti Agnello gives us a seven-step weight-loss program. Starting at 255 pounds, he lost 77 of them in a year. That's a lot of bling bling and pasta.

Honest, Frank, I mean no disrespect! I'm proud of you!

Get a gripHere's not-one-but-two versions of what amounts to wearable yoga mats.

"Yoga Paws," made of a thick blend of nylon and polyester, fit over the palms and balls of the feet. The grip lends leverage and support as you do yoga moves like downward dog. The bottom sides are sticky. The backs are lightweight and fastened by Velcro. Certified yoga instructor Gail Getzwiller came up with the idea along with her daughter, Jamie. The product sells for about $32 for a set. See www.yogapaws.com for more information and pricing.

For another approach and feel, check out Sun Salutations' "Yoga Grip Gloves." This product has the feel of a summer sock, but also has gripping fabric on the bottoms. They cost $14.98 a pair. See www.yogagripgloves.com.

Richard Seven is a Pacific Northwest magazine staff writer. He can be reached at rseven@seattletimes.com.