In today’s fast track and fast food world, maintaining fitness is like fighting a war. A war can not be won without being prepared, organized, of high morale and without proper weaponry and the killer instinct. Proper auto-suggestion and good training also play stellar roles in this battle royal for physical culture,
Fitness gear and dietary supplements are also the weapons in the war. Napoleon Buonaparte used to say, "An army cannot march on an empty stomach." Yet another requirement is the will to win, which is, having victory on the mind and positive thinking in the mind.
Lower limbs (legs) are the main organs of action. Movement is life and motion is possible through the instrument of legs. Legs get connected to the ground with the help of feet. Feet remain in constant touch with the ground or gravel track and the field. Feet gain or lose heat from the connecting surface. Heat gain or loss is always equal to heat loss or gain. Gain or loss of heat from the body or from surface to body is known as conduction. Excessive heat loss from the body or excessive heat gain to the body both are dangerous for the body and may prove to be fatal. The gears which check this heat gain or loss through conduction is known as the shoe.
SHOES
Shoe is the gear which prevents the direct contact of the feet and the surface. The shoes also work as an insulator for the body. The shoes protect the feet from stones, uneven surface, nails and, sharp objects etc. Shoes help in reducing friction between the feet and the rough surface and create friction between the feet and the slippery smooth surface. Shoes always play an important role in saving the feet from excessive wear and tear.
To know the need and qualities of the ideal shoe knowledge of the physiology of a good shoe is a must. An ideal shoe must have the following qualities for specific purposes.
Insulator
The lowermost part of the shoe below the sole of the shoe is called the insulator. Insulator of the shoe remains in contact with the surface, and there are various kinds of surfaces. The insulator must be fitted with such material which can absorb the sweat. The innermost part should be so designed that it does not hold the heat inside & helps the feet to cool down. It must be a bad conductor of heat and should not permit the heat of the surface to enter the shoe and then the feet and the heat of the feet to the surface. Rubber is the best option for this purpose. Rubber is mixed with carbon to make it extra strong.
Achilles Tendon Protector
This is the part just above the heel of the shoe and protects the Achilles' tendons of the feet. This part must be soft and smooth from inside. It should neither be tight nor loose. It must be in the shape of Achilles tendon and cover the Achilles' tendon completely.
Inner of the Shoe
The innermost part of the shoe remains below the body of the shoe. This part must be provided with air ventilators at places where parts of the sole of the feet produce friction within the shoe during walking or sprinting. So that the heat produced during friction gets lost in the atmosphere and does not heat up the soles of the feet. Movement produces heat which must escape and the sweat produced must evaporate from the shoe. Preferably white thick fabric of pure cotton should be fitted in the inner side of the shoe which has a soothing effect.
Flaps
The uppermost part of the shoe is called the flap. The flap is always provided with the laces. The flap helps the shoe to fix on the foot and be comfortable on the feet. The flap should not be too short or too large otherwise it will not allow the shoe to fix properly on the foot.
Heel of the Shoe
Back part of the shoe is known as the heel. The heel of the shoe must be a little harder.
Body of the Shoe
The upper part of the shoe is made of a material which does not get worn-out easily but must have an enduring quality. It should not be slippery and should be flexible enough to enable bending of the toes without much effort.
Sole of the Shoe
Generally outer edges (lateral) of the sole of the feet touch the ground first so the sole of the shoe must be so designed to accommodate this fact. The sole should not be too spongy, lest it make the effort difficult. Soles should be flat as far as possible. The sole is just above the insulator. The sole helps the feet to absorb the shock and impact of stepping. It must have a cushion which can absorb the shock. It must not be too hard to bend. Hard sole will consume more calories and in bending more over it will strain certain feet and lower leg muscles. The sole of the shoe must be wide enough to distribute the impact into the atmosphere and allow minimum impact on the feet and legs.
Inner part of the sole should be a little higher and curved from medial side to accommodate the arches of the feet. Generally outer edges (lateral) of the sole of the feet touch the ground first so the soles of the shoe must be so designed to accommodate this fact. Sole of the shoe should not be too much spongy other wise it will make the efforts difficult. Sole should be flat as far as possible. All the nerve endings of the foot remain in touch with the sole so sole should be comfortable and pressure should not be on the nerve endings in arches.
Apart from the above qualities of a good shoe, the size and colour of the shoe also plays an important role. Over or under size shoes must be avoided. Shoes worn by others must be avoided. Shoes must be washed regularly to make them dust free. Light color shoes must be avoided during winters and dark colored shoes must be avoided during summers. Shoe should be selected with great care. Shoes prevent leg injuries up to a great extent. In olden days a man was known with his shoes.
SOCKS
The quality and stuff of the socks is directly related to the tiredness during workouts as well as during normal day to day activities. Feet produce heat inside the shoes on every step taken forward. This heat must escape to the atmosphere as early as possible. A good shoe is always provided with the ventilators in the form of small holes on the leather part and openings in the form of canvas. The role of the socks can not be ignored. The socks should allow the evaporation as well as absorb the sweat keep the feet dry. It should be light colored or preferably white. The stuff should be pure cotton to give a cooling effect to the feet, the upper band (elastic) of the socks must be below the calf muscles so that it does not press the calf muscles and should not be too tight or too loose.
Socks should not have sewing linings inside or outside especially near the toes otherwise it will keep these tendons constantly pressed, which later result in Achilles tendonitis. The upper bands of the socks should be below the calf muscles but above the Achilles tendons. The above points must be kept in mind while selecting the socks not only for the work outs but even for the daily use. Fabric of the socks should be arranged with two or more layers of crossed fibres so that it checks the cold or heat waves entering the shoe. Heat or cold waves always travel in a straight line. Crossed fibres will check their movement by diverting their path of travel. Socks should never be under or over sized. Accuracy of the size must be tried upon.
UNDER GARMENTS
Under garments play an important role in up keeping the fitness though assumed less important but are very important even in casual use. Under garments help the body to prevent many diseases. These are always in close contact with the body 24x7. Briefs, vests, bras, panties etc. form the part of under garments. These under garments not only support the vital organs but also develop confidence. Many diseases like hydrocils, hernia, leucorrhoea, hypertension etc. can be prevented by wearing correct under garments. So knowledge about the under garments is must for staying healthy and maintaining fitness. In this very chapter we are moving from toes to head. So after socks we must discuss the importance and suitability of briefs and panties.
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