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EXERCISE INFORMATION PACK |
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{(1) Warm up - Stretch - Cool Down, (2) 10 Facts About Water, (3) Eating/Drinking Before Exercise}
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(1) Warm Up - Stretch - Cool DownThe Warm UpA proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation. Benefits of a proper warm up: · Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way, both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less. · Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls. · Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart. · Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) you can cool efficiently and help prevent overheating. · Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance. · Improved Range of Motion - The range of motion around a joint is increased. · Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up, this balance of hormones makes more carbohydrates and fatty acids available for energy production.
Why you need to stretch Flexibility is a joint’s ability to move through a full range of motion. Flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture. Stretching is the key to maintaining your flexibility — in other words, how far and how easily you can move your joints. As you get older, your tendons (the tissues that connect muscle to bone) begin to shorten and tighten, restricting your flexibility. Flexibility is one of the keys to good posture. When your front neck muscles are short and tight, your head angles forward. When your shoulders and chest are tight, your shoulders round inward. When your lower back, rear thigh, and hip muscles are tight, the curve of your back becomes exaggerated. A regular stretching routine also can reduce pain and discomfort, particularly in your lower back. In fact, the pain often disappears when you begin doing simple stretches for your lower back and rear thigh muscles. What's more, flexibility exercises can correct muscle imbalances. Say that your front thigh muscles are strong, but your rear thighs are tight and weak. As a result, you end up relying on your front thighs more than you should. Chances are, you won't even notice this. Muscle imbalances can eventually lead to injuries such as pulled muscles. They also contribute to clumsiness, which in itself can lead to injury.
THE COOL-DOWN Why cool down? · helps your heart rate and breathing to return towards normal gradually; · helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly; · helps prepare your muscles for the next exercise session, whether it's the next day or in a few days' time; and
You may see conflicting advice as to whether cooling down prevents post-exercise muscle soreness, also known as delayed-onset muscle soreness (DOMS). However, even if cooling down doesn’t prevent DOMS, the other benefits of cooling down mean that you should always make it a part of your exercise session.
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| (2) 10 Facts About Water
Here in the UK, temperatures are soaring, the weather is beautiful, and everyone is getting out of doors and into the sunshine. With temperatures predicted to rise to as much as 36 degrees, and a level 3 heat wave warning issued by the Met Office, it is so much more important than usual to drink plenty of water and stay hydrated. This is doubly true for children and older people. Here are 10 facts about water, to help motivate you to keep well-hydrated through the hot weather; 1. A person can live about a month without food, but only for several days without any water. 2. Around 50%-70% of an adult's bodyweight is water. If you do not drink enough water, or sweat a lot, you will become dehydrated, suffering symptoms of tiredness, irritability, headaches, constipation and loss of concentration. Prolonged dehydration could cause kidney stones, chronic constipation and hemorrhoids. 3. Mild dehydration will slow down your metabolic rate, so that you will burn fewer calories each day. To stay in control of your weight, and to aid weight-loss stay well hydrated. 4. A human adult should consume 2.5 litres of water each day, half a litre coming from water-rich foods such as fruit and vegetables. 5. Drinking only 5 glasses of water each day could cut your risk of colon, breast and bladder cancers by as much as 70%. 6. You may lose up to 2 litres of water an hour whilst exercising, and even more in the heat. Ensure that you are well-hydrated before you start exercising, and continue to sip water every 10 to 15 minutes throughout and after your exercise session. 7. When you pass water, your urine should be a pale straw colour. The darker it is, the more dehydrated you are. Alcohol will make your urine look pale, but you may still be dehydrated. 8. Dehydration triggers daytime tiredness. Staying hydrated may help avoid the mid-afternoon energy dip. 9. Cold water is absorbed into the body faster than warm water. 10. Your brain is 85% water. A drop of 2% in your hydration levels may cause short-term memory, problems solving basic maths, and a loss of concentration. Stay healthy.
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| (3) Eating/Drinking Before Training
Eating Before Training Ideally, you should have a light meal 2 - 4 hours before your workout, according to a study at the University of North Carolina in the US. This will allow you to exercise longer and perform better. Slow-burning or low GI meals – these produce a gradual rise in blood sugar levels– help spare muscle glycogen and avoid problems of low blood sugar levels during long training sessions, according to studies at the University of Sydney. Eating protein or fat with a high GI carbohydrate will lower its GI – for example a slice of bread with butter or cheese has a lower GI than bread on its own. Pre-workout meals (to be eaten 2 – 4 hours before exercise) • Sandwich/ roll/ bagel/ wrap filled with chicken, fish, cheese, egg or peanut butter. •
Jacket potato with beans, cheese, tuna, coleslaw or chicken Pre-workout snacks (to be eaten 1 – 2 hours before exercise) •
Fresh fruit Drinking Before Training Don’t
go for gold
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