HowTo - Sport and Leisure channel

How to Draw the Mr Men characters - Mr Tickle

7 Nov 2011 13:31:16

In this video, Roger's son Adam Hargreaves teaches fans of the books how to draw Mr Tickle

How to Draw the Mr Men characters - MR GRUMPY

7 Nov 2011 13:31:16

In this video, Roger's son Adam Hargreaves teaches fans of the books how to draw MR GRUMPY

How to Draw the Mr Men characters - MR FUNNY

7 Nov 2011 13:31:16

In this video, Roger's son Adam Hargreaves teaches fans of the books how to draw MR FUNNY

How to Draw the Mr Men characters - MR BUMP

7 Nov 2011 13:31:16

In this video, Roger's son Adam Hargreaves teaches fans of the books how to draw MR BUMP

How to Draw the Mr Men characters - Little Miss Naughty

7 Nov 2011 13:31:16

In this video, Roger's son Adam Hargreaves teaches fans of the books how to draw Little Miss Naughty

How to train like an international rugby player

28 Jul 2011 16:57:27

Optimum Nutrition have teamed up with Scottish rugby stars John Barclay and Chris Cusiter to reveal in our How To video a typical Rugby training session from start to finish.

How to Hula

19 Feb 2010 10:58:07

Want to help set a new world record? Watch this How To video with La Clique star Marawa the Amazing to learn how

How To Kick Start Your Summer Fitness

11 Jun 2010 10:38:50

Multi-sports training is a great way to improve your cardio vascular performance and develop all round muscle toning and is both varied and challenging. And while a triathlon may seem out of reach, Foster Grant Ironman sunglasses have put together some top tips to get you started on your road to fitness this summer

How to do a Ball Squat

27 May 2009 11:26:41

In this video, we demo the Ball Squat routine.

How to Kickstart your Fitness Regime - Kickstart your Fitness Regime

26 Jan 2009 10:43:32

With every new year comes a new year resolution – except all too often it’s not new. Many of us vow to get fit but how many of us fall off the wagon before the tinsel is off the tree?

A recent survey by Kellogg’s found that seven in ten women diet every single year. Which begs the question why many struggle to maintain their goal weight or keep to the excess weight off in the long term. Amongst the common reasons for weight gain are getting older, retiring, stopping smoking, having children and going to university. The research also found that half of the population feel they are overweight and are trying to lose weight (this rises to 55% in women).

If you’re one of the many women who find it difficult to keep your regime going, Steve Barrett a top fitness advisor is on hand to offer easy to follow tips. Steve, formerly a National competitor in a variety of sports, and a Personal Trainer for more than two decades knows exactly how to kick-start a regime and stick to it. With these simple exercises, keeping your body in good shape doesn’t mean having to splash out on pricey gym membership and the best bit is you can keep working out wherever you are – at home, at the office or even on the commute. Even the busiest of people have no excuse; these tips are simple and free!

Here are some simple exercise to get yourself motivated, wherever you are:

At your desk – Posture break

As you sit at your desk, sink down, moving your shoulder forward and towards your desk. Then slowly sit up, lifting your shoulders and straightening your spine to gradually pull your shoulder blades back, opening the chest. Sink down again and lift.
Sit in an upright position to straighten your back. Looking straight ahead, lift your shoulders whilst keeping your arms relaxed. Hold for a couple seconds and drop. Repeat until you begin to feel your shoulder muscles loosen.
Sit upright and this time, with your spine straightened, move your shoulders and arms forward and then back through the shoulder girdle, opening your chest wide. Repeat a few times and to finish off, get the blood pumping by circling your shoulders round until you feel more relaxed.

At home – Revitalise

Whilst watching the TV, get a bit of exercise during the advert breaks. Stand looking ahead, lift your arms with your hands brought towards each other in front of the chest. With a straight back, begin to do small jumps, turning side to side whilst remaining on the same spot. Twist your body as your jump so your feet and arms turn in opposite directions. You can do this during the ads, your favourite show or even get a bit of music on – just as long as you make it fun!

Watch Steve’s advice on getting mobilised, motivated and setting goals to achieve as well as immediate steps like improving your posture.

For more information and your own personal plan on how to succeed with your resolution visit www.shapemate.co.uk

How To Practice Pilates - How To Practice Pilates - Beginnners

30 Jan 2009 12:41:04

Candy Cozens is an advanced level Pilates instructor with future fit training. Candy has been in the fitness industry for over ten years and teaches Pilates in many health clubs including David Lloyd fitness centres. This video contains 10 amazing Pilates movements for beginners including: Shoulder Bridge, One Leg Stretch, Side Kick, Scissors, Swan Dive, Swimming, Leg Pull 30, Push-Up, Roll-Up, Hundred

How To Practice Pilates - How To Practice Pilates - Intermediate

30 Jan 2009 12:41:06

In this episode, Candy takes the instruction to the next level - intermediate, and has 10 more movements including: Shoulder Bridge, One Leg Stretch, Side Kick Scissors, Swan Dive, Swimming, Leg Pull 45, Push-Up, Roll-Up, Hundred

How To Practice Pilates - How To Practice Pilates - Advanced

30 Jan 2009 12:41:07

In this episode, Candy takes the instruction to the advanced level - and has takes us through the following movements: Shoulder Bridge, One Leg Stretch, Side Kick, Scissors, Swan Dive, Swimming and Leg Pull 60

How To Get Into Shape - How To Get Into Shape - Introduction

30 Jan 2009 12:42:07

Jamie Baird is one of the UK's leading health and fitness professionals with an impress client list of celebrities and business leaders. He has featured on Living TV's "Extreme Makeover" as the fitness trainer - as well as other programmes for the BBC, Discovery Health, Sky TV and Channel 4 and has also written about personal fitness for the Daily Telegraph, Elle, Harpers Bazaar, The Sunday Times and Grazia.

How To Get Into Shape - How To Get Into Shape - Circuit 1

30 Jan 2009 12:42:08

In this episode, Jamie introduces us to four exercises. A squat for the lower body, a step jump for the heart and lungs, a press up for the upper body and a crunch for the abdominals.

How To Get Into Shape - How To Get Into Shape - Circuit 2

30 Jan 2009 12:42:10

In this episode, Jamie introduces us to four more exercises - a forward lunge for your legs, skipping for your heart and lungs, a bicep curl and shoulder press for your upper body, and a back extension for your lower back.

How To Get Into Shape - How To Get Into Shape - Circuit 3

30 Jan 2009 12:42:11

In this episode, Jamie introduces us to another four exercises - a wide squat with a bicep curl for your inner thighs and biceps, a jump jack for your heart and lungs, a tricep dip for the back of your arms, and a twisting crunch.

How To Get Into Shape - How To Get Into Shape - Circuit 4

30 Jan 2009 12:42:12

In this final episode, Jamie introduces us to the last four exercise - a reverse lunge for your legs and also incorporating your upper body, a cross country ski for your heart and lungs, a reverse fly for your upper back, and finally a 'swimming' exercise for your lower back.

How To Use The Kayak Ergo - How To Use The Kayak Ergo Part 1

30 Jan 2009 12:43:00

Watch Trevor Wetherall, a former British international kayaker and Olympic coach (currently Head Coach at Richmond Canoe Club), explain how to use a kayak ergo to ensure you get the most out of your indoor paddle training.

The different parts of the kayak ergo are identified, before moving onto the paddlers set-up on the machine. The kayak stroke is divided into four sections:

The Air Work – focusing on rotation and reach
The Catch – possibly the most important part of the kayak stroke, showing where the paddle is placed at the front of the stroke

How To Use The Kayak Ergo - How To Use The Kayak Ergo Part 2

30 Jan 2009 12:43:01

The Power Phase – explaining how the different elements of the power phase combine, from the dynamic catch through to the leg drive and body swing, which set you up again for the next catch on the other side of the machine
The Exit Phase – focusing on a quick exit once the work has been applied, explaining the position of the hands on the completion of the stroke

With these basic points explained, you'll be able to get the most our of your indoor kayak training.

You can also download the video onto a mobile device such as an iPod or Creative Zen, so you can take it into your training session.

How To Improve Your Golf Swing - Part 1 - The Grip

30 Jan 2009 12:44:27

In this epsiode, Paul takes us through the grip, giving tips such as not to grip right at the top of the club.

How To Improve Your Golf Swing - Part 2 - Posture

30 Jan 2009 12:44:43

In this episode, Paul shows us how to get your posture correct before making your shot.

How To Improve Your Golf Swing - Part 3 - The Stance

30 Jan 2009 12:44:58

In this episode, Paul shows us how to get your stance correct before making you shot.

How To Improve Your Golf Swing - Part 4 - The Swing

30 Jan 2009 12:44:59

Finally, having got our grip and psture correct, Paul now shows us how to transfer our weight to get the perfect swing.

How To Pack For A Hike - How To Pack for a Hike

30 Jan 2009 12:47:01

This how to guide tells you all you need to know about how to prepare for a hike.

First off, you'll need a sturdy rucksack to put everything in. Once you've got that sorted you'll need to decide where you're going. It's vitally important to research and plan your trip thoroughly, and always tell someone where you're off to and what time you'll be back. First of all, pack a map of the area, ideally inside a waterproof case.

Next, get a good compass to keep you moving in the right direction. There are many models to choose from, some with a thermometer included to keep an eye on the temperature.

It may be mild enough when you set off, but if you're heading into the country and walking for several hours, the conditions can change. So pack some extra warm clothing, just in case.

Don't forget a bottle of water, and if you're walking in winter weather or in the colder months, why not take a hot drink of tea or coffee in a flask. Be sure to pack some high energy food source, to keep you going between meals.

Item six on your list should be a small first aid kit. You can buy some compact versions which include all you need to cover those unforeseen accidents. Don't forget to pack a torch, and check the battery power before you go. If the light is weak, replace the batteries.

For your own safety, take some matches, but make sure they're in a watertight container. Every serious hiker should pack a whistle, to let people know where you are in case of an emergency, or poor visibility.

Finally, make sure, you've got your cell phone at the ready - fully charged and ready for use. You never know when you may need to contact someone.

How To Fix Bike Brakes

30 Jan 2009 12:47:18

This step by step guide will tell you how to test, service and if necessary replace your bike brakes.

First, identify the type of brakes on your bike - the V brakes found on mountain bikes, cantilever types, disc brakes or the side pull breaks. Whichever one you have, they must be set up properly. In terms of tools you will need is an allen key or a small spanner. Some bikes come with a spanner supplied. Follow this simple four stage method. First grab your brake levers. They should feel tight and have a smooth action. If the lever goes straight down to the handlebar, adjust your brakes immediately. This involves increasing the tension in the brake cables. If you have V or cantilever brakes, you will need to adjust the screw attachments on the brake levers. Screw out the tensioning bolt until the brakes are active, then tighten the locking nut back against the brake lever.

Next check that your brake pads are not worn down, and that they are wearing evenly. If part of the pad is missing the wheel rim, the pad will either need to be cut down or replaced. If there are signs of major wear on either the brake and or wheel rim, one or both may require replacement.

The first step in replacing the pads is to operate the brake quick release mechanism, found at the top of the brake arms. Undo the nuts securing the brake pads, take out the old ones and pop in the new. Ensure the pads are in the right position and the right way up before tightening the nuts slightly. Squeeze the brake lever to check that the pad meets the rim about a quarter of an inch beneath the top of the wheel rim. Tighten the nuts by degrees, making sure the pads remain aligned with the wheels.

If you wish to upgrade your brakes, make sure you have a full set of manufacturers instructions and if possible a photo of the brakes in full working order to refer to. This is quite a complicated procedure for a beginner, and if you have any doubts at all contact a specialist cycle supplier. When fitting new brake cables, you should have some grease to apply to the pivots, and ideally a cable puller, in addition to your allen key and spanner. If fitting V and cantilever brakes, there is a specified ideal distance between the brake arms. It is usually indicated by a line on the cable carrier that links the pieces of cable attached to the brake arms.

If you align this guide to the cable, you'll have the correct setting. Test your brakes weekly, and service them monthly if you are a regular bike user.

How To Repair A Bicycle Puncture

30 Jan 2009 12:47:32

Firstly, make sure that it's not your valve that's leaking. The best way to test this is to immerse the valve in water. If you can see bubbles, that's the problem.

Repairing a puncture is easier at home than on the road, and you'll need the following tools and materials - tyre levers, a spanner, a puncture repair kit, a bike pump, a spare inner tube, and a bucket or bowl full of water.

Locate the puncture by rotating the wheel and checking for sharp objects, which must be removed. To repair the puncture, first remove the wheel by loosening the wheel nuts with a spanner, and if you have a modern bike, operate the quick release bolts or mechanisms on your brakes. Take the wheel off.

Check that the inner tube is deflated, push the side wall of the tyre away from the rim - this must be done on the opposite side to the value. Insert the flat end of a tyre lever into the gap, and push the lever down to hook over a spoke. Insert a second tyre lever next to the first and repeat the process. Place a third lever carefully under the tyre wall, and run it all the way round the tyre wall. One side of the tyre is now free, so you can reach in and pull out the inner tube a section at a time. Unscrew the valve and push it out carefully.

Give the inner tube two or three bursts of air with your bike pump. Place the tube in a bucket or bowl of water, and look for bubbles. Mark your puncture with a crayon. Take the sandpaper from the puncture repair kit, and roughen the surface of the inner tube. Apply the rubber solution and blow on it to speed up the drying process. Then chalk over the rubber solution to soak up any water, and place the patch over the rubber solution.

Check the inside of the tyre to see that it is clean and anything that may have caused the puncture is removed.

Carefully putting the valve back first, replace the inner tube. Pump it up gently and tuck it up against the rim all the way round the wheel.

Push the tyre wall up and back over the rim, starting at the valve. Check the valve is in the correct position, at right angles to the rim.

Pump up the tyre, re-connect the wheel, then the brakes, and check to see if your brakes are functioning properly. Your tyre should be firm, and you're now ready for that bike ride.

How To Take Care Of Your Bike

30 Jan 2009 12:47:51

First of all, you'll need the following tools for cleaning your bike : a cloth, a sponge, a bucket of water, spray bike shampoo, spray and chain lube.

Fill the bucket with warm water, stand your bike upright, and spray the frame with bike shampoo. Use a cloth or sponge to remove any dirt, grease and grit.

Starting with the saddle, you should be able to touch the ground with the toes of both feet when sitting on the saddle. Make sure the saddle post is not raised above the maximum extension mark. Keep the white front light, the bright red rear light and rear reflector clean.

Moving on to the wheels, spray them with bike shampoo and thoroughly brush the braking area of the rims with an old toothbrush, removing any embedded grit and grease. Dirt, grease and grit can combine to shorten the life of components damage the bike?s performance, so use a sponge or cloth to work out dirt from hard to reach areas.

As for the tyres, keep them pumped up hard ? the required pressure is usually marked on the side of tyres. Make sure they have good tread, and that there is no damage to the sides.

Next ? the brakes. It?s vital that both front and rear mechanisms brakes are working properly. The V and cantilever brake pivots and cables for the front and rear gear mechanisms, brake lever pivots and gear pedals should all be lubricated. If it?s been wet or muddy, remove the outer cables from their stops and spray lube on them to clean.

Maintaining your chain is very important. A chain will last longer if you maintain regularly by using a biodegradable degreaser and a chain brush with a serrated attachment. Start by wiping the chain with a cloth. The chain rings, gear cassette, jockey wheels and chain should all be degreased, using the chain brush. Wipe the chain again with a cloth. You should now perform a full lube routine, taking the spray lube with tube attachment. Direct plenty onto the chain and all degreased areas. Take care not to get any of the lube onto the disk brakes. If you do, clean the rotors with surgical spirit. Remember to re-apply lube before every ride.

Finally, you need to know how to store your bike safely and securely, as bikes can get damaged while waiting around to be ridden. Storing your bike in an unheated garage is ideal. Try hanging the bike from a hook, as this keeps the tyres in better shape, and saves floor space. Taking it indoors into a warm house can cause a build-up of condensation, which could cause the frame to rust. If you have to store it outdoors, get a good quality bike cover, and invest in a bike lock.

Follow this simple guide and you can enjoy safer cycling