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FITNESS & EXERCISE INFORMATION PACK 1)
Warm up - Stretch - Cool Down,
2) 10 Facts About Water & 3)
Eating/Drinking Before Exercise 1)
Warm Up - Stretch - Cool Down
The Warm Up
A 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
Hormonal
Changes - your body increases it’s 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. Mental Preparation - the
warm-up is also a good time to mentally prepare for the class or an
event by clearing the mind, increasing focus, reviewing skills and
strategy. Positive imagery
can also relax and build concentration. 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 - helps to
remove waste products from your muscles, such as lactic acid, which can
build up during vigorous activity. 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. -oooOOOooo- 2)
10 Facts About Water
It is important
to drink plenty of water and stay hydrated.
Here are 10 facts about water, to help motivate you to keep
well-hydrated for, during and after your workout AND for every day. 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 body weight 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 haemorrhoids. 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.
-oooOOOooo- 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 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 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) •
•
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 I hope this information
is useful and hope you enjoy my fitness classes. To find out about class
times, venues, more information etc, please log on to… www.complementaryfitness.co.uk SUSAN COCKBURN
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