Stretching – Why It’s So Important
As we age it is easy to lose flexibility, impacting upon our ability to perform simple day-to-day tasks. By implementing stretching before and after a workout you can stay limber, making sure you will always be able to tie your own shoes.
Why do our muscles become less flexible as we age? While some of this has to do with the change of fluid and mineral balance within the cells of the muscle and the loss of synovial fluid in joints, another factor is directly related to how much we stretch, or lack thereof.
Traditionally we have been taught stretching is an excellent way to complete your workout, aiding in the cool-down process and lengthening your muscles which are shortened by exercise. In reality, flexibility exercise is really nothing more than learning to relax at your maximum muscle length. This helps alleviate joint pain, stiffness and lactic acid build up, improves body posture, and helps prevent muscle tightness due to adaptive shortening.
However, in addition to a post-workout stretch, latest research suggests stretching should also become a regular part of your warm up. By keeping loose throughout your workout you are reducing the chance of injury and aiding strength and power production.
There are two types of stretches that should be employed - Static and Dynamic.
Static Stretching
This is the type of stretching you’re probably most familiar with, where you manipulate your body into a position that puts strain on a group of muscles, lengthening it. This position is then held for a fixed count. Improving your flexibility through static stretches is beneficial for non-athletic endeavours of everyday life such as bending, kneeling, rotating and squatting. For a static stretching routine visit our website newsletter catalogue.
Dynamic or Active Stretching
This is where stretching is achieved through movement. Stretching in this manner excites your central nervous system and increases blood flow. We recommend you include a dynamic stretching routine in your warm up whenever you come to the gym.
Your routine should consist of five to six exercises implemented at a slow tempo and in a comfortable range, straining the muscles but keeping in motion the entire time. As this is a dynamic stretch you would implement ten to twelve repetitions of each exercise, gradually increasing the range of movement with each repetition.
You will find a full dynamic stretching routine from the Exercise of the Month featured in this InTouch edition.
By regularly performing both dynamic and static stretches, before and after your workout, you will achieve an exponential improvement in your overall flexibility. Not only will you notice this improvement in the short term, but it will also help you to maintain a full range of movement long into old age.
Score A Goal This World Cup
June 11th 2010 saw the Soccer World Cup kick off in South Africa for millions of excited fans across the globe. The frenzy of excitement around the event has glued Australians to their TV sets at strange hours of the day and night, just so they can catch their team in action.
The tournament is the culmination of a qualification process that began in August 2007 and involved 204 of the 208 FIFA national teams. As such, it matches the 2008 Summer Olympics as the sports event with the most nations competing.
In addition to being great spectacle, soccer is also great exercise and an excellent way to stay fit. Soccer, more so than any other sport, has a large amount of running with a lot of stopping, starting and varying degrees of acceleration. In many ways an active game of soccer is similar to doing a quality interval training session for your body - which probably explains why the majority of soccer players are so trim.
A good interval workout is achieved by mixing bursts of high intensity work with low intensity periods of recovery. By doing this you are overloading both the aerobic and anaerobic systems at the same time, getting the benefits of both aspects of training simultaneously as well as alleviating the boredom often associated with the use of cardio machines. For more information on how you can include interval training into your gym workout please talk to one of our friendly personal trainers.
Another way of achieving an interval workout is simply to kick the ball around with your kids, or by yourself, during the breaks when you are watching the Soccer World Cup on television. It is great exercise and you get the opportunity to spend some time with friends and family. That way, whatever the outcome of the match, you still come out a winner.
Chicken Curry
Curry quick enough for a weeknight dinner - especially if you use pre-cut cauliflower and baby spinach.
4 servings: 1 1/4 cups each
Active Time: 35 minutes
Total Time: 45 minutes
Ingredients
- 2 teaspoons canola oil
- 1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips
- 1 medium onion, halved and sliced
- 1 clove garlic, minced
- 1 tablespoon minced fresh ginger
- 1-2 teaspoons red curry paste, to taste (see Tips & Notes below)
- 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 cup reduced-sodium chicken broth
- 1 cup ‘lite’ coconut milk
- 1 tablespoon fish sauce, or reduced-sodium soy sauce
- 1 teaspoon light brown sugar
- 1 1/2 cups cauliflower florets
- 2 cups baby spinach
- 1 tablespoon lime juice
- Lime wedges
Preparation
- Heat oil in a large non-stick skillet over medium-high heat. Add bell pepper and onion; cook, stirring often, until beginning to soften (about 4 minutes). Add garlic, ginger and curry paste; stir to mix.
- Add chicken and cook, stirring, until fragrant (about 2 minutes).
- Stir in broth, coconut milk, fish sauce (or soy sauce) and brown sugar; bring to a simmer. Add cauliflower, reduce heat to medium-low and simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender (about 10 minutes).
- Stir in spinach and lime juice; cook just until spinach has wilted. Serve immediately, with lime wedges.
Nutrition per serving: 240 calories; 14g fat (4g sat, 1g mono); 0mg cholesterol; 16g carbohydrate; 16g protein; 4g fibre; 376mg sodium.
Vegetarian variation: Substitute 1 pound extra-firm tofu (drained) for the chicken and vegetable broth for chicken broth.
Tips & Notes: A blend of chilli peppers, garlic, lemongrass and galanga (a rhizome with a flavour similar to ginger), commercial Asian curry paste is a convenient way to add heat and complexity to a recipe.
Red Curry with Vegetables
Red Thai curry paste, which flavours this dish, is a tasty blend of chilli peppers, garlic, lemongrass and galanga (a root that's similar in flavour to ginger).
4 servings: about 1 1/2 cups each
Active Time: 40 minutes
Total Time: 40 minutes
Ingredients
- 4 teaspoons canola oil, divided
- 14-ounce pack of extra-firm tofu, rinsed, patted dry and cut into 1-inch cubes
- 1 pound sweet potato, cut into 1-inch cubes
- 14-ounce can ‘lite’ coconut milk
- 1/2 cup vegetable broth or reduced-sodium chicken broth
- 1-2 teaspoons red Thai curry paste
- 1/2 pound green beans, trimmed and cut into 1-inch pieces
- 1 tablespoon brown sugar
- 2 teaspoons lime juice
- 1/2 teaspoon salt
- 1/3 cup chopped fresh cilantro/coriander leaves
- 1 lime, quartered
Preparation
- Heat 2 teaspoons of oil in a large non-stick skillet over medium-high heat. Add tofu and cook, stirring every 2 or 3 minutes, until browned (6 to 8 minutes total). Transfer to a plate.
- Heat the remaining 2 teaspoons of oil over medium-high heat. Add sweet potato and cook, stirring occasionally, until browned (4 to 5 minutes).
- Add coconut milk, broth and curry paste to taste. Bring to the boil; reduce to a simmer and cook covered, stirring occasionally, until the sweet potato is just tender (about 4 minutes).
- Add the green beans and brown sugar; return to a simmer and cook covered, stirring occasionally, until the green beans are tender-crisp (2 to 4 minutes).
- Stir in lime juice and salt. Sprinkle with cilantro/coriander and serve with lime wedges.
Nutrition per serving: 348 calories; 16g fat (6g sat, 4g mono); 0mg cholesterol; 41g carbohydrates; 13g protein; 7g fibre; 451mg sodium; 578mg potassium.
Women’s Health - Too Busy For The Flu
Men’s ability to turn a blocked nose into a full blown flu epidemic has long been a cause of irritation to co-workers, wives, girlfriends and relatives. Finally, thanks to a study undertaken by McGill University in Montreal, “Man Flu”, as it has been affectionately dubbed, is being brought into the light and women being crowned as the real stronger sex.
The study showed that the “Man Flu” phenomenon is the result of women’s natural resilience to flus and colds. This is due to the sex hormone oestrogen actually boosting our immune system's first line of defence against bacteria and other invaders, meaning men will often get taken down by the small bugs that women take in their stride.
Despite the results of this study there are still things that you can do to boost your immune system this winter. After all who has the time to waste being sick with “Man Flu”?
- Eat well – Fresh fruits, vegetables, whole grains, nuts, eggs and low-fat dairy products give your body the nutrients it needs to stay healthy in winter.
- Drink plenty of water – At least eight glasses a day will keep you well hydrated.
- Stay rested – To give your body the chance to repair itself and fight off attacks from nasty viruses and germs.
- Manage stress – Excess stress is known to have a negative effect on the body's immune system.
- Avoid smoking and excessive alcohol.
- Exercise regularly – To keep your body in peak condition and to help combat the first signs of colds or flu. But don't overdo it - regular, moderate exercise is best.
- Dodge germs - Wash your hands regularly and avoid rubbing your eyes or biting your nails, as this is an easy way to pick up germs.
- Supplement support – Top up your everyday nutrient needs with natural supplements specifically designed to support the body's immune function with ingredients such as lactoferrin, garlic, vitamin C and zinc.
While these 8 rules should help you avoid “Man Flu” and get on with your day, the best piece of advice I can offer you is simply to take care of yourself.
For more fitness and nutritional information please consult our handy hints and tips at www.lifestylefit.com.au.
Tackle Your Gym Phobia – The First Step Is The Hardest
That first trip to a gym can be intimidating and it is often difficult to know how to behave, especially when the gym is full of trim and muscled individuals who seem to know exactly what’s going on. How do you tackle that fear, and make the first step on your fitness journey?
Often people feel incredibly intimidated when they enter a gym for the first time. I can empathise, as I felt the same the first time I entered a fitness centre. I believed everyone was watching me, thinking “what the hell is he doing and is he really working up a sweat lifting just that?” I now know that it was all in my head and everyone starts out in that same place, with the same feelings.
If you’re struggling to get up the nerve to enter a gym and start working towards your health and fitness goals then there are a few tricks that should help you master your fear.
Choosing the right gym:
Have a look around; make sure the staff and members are friendly, that the place is small enough to feel welcoming and that the place looks clean and well-equipped. Join somewhere that is close to home or places you visit often; that way it’s easy for you to pop in and chances are you will run into a lot of people you already know as you are familiar with the area.
Know the gym rules:
While every gym is different, there are some general unwritten laws you should be aware of. Return weights and any piece of equipment you use to where you got it from, don’t drop weights, wipe up your sweat, share the equipment, don’t talk to people half way through a set, keep yourself clean and be pleasant to everyone.
Get a gym buddy:
If a friend or colleague regularly attends the gym, find out if they would mind if you went along with them. If they are already motivated and attending regularly, it makes you accountable for turning up. You could also try starting your new health and fitness regime with a friend, and join the gym together.
Program and Assessment:
Once you’re at the gym what are you going to do? Make sure you get an assessment and program - that way someone will show you around the facilities and the equipment which will make the gym a lot less intimidating as you will know the basics of what to do and how. Plus you will have met someone that you can now say “hello” to when you’re in the weight’s room; you’re no longer there alone.
Group Fitness:
Find out what classes are on offer as they are a great way to have a fun workout and meet new people. When starting a new class always turn up to the class early to introduce yourself to the instructor so they know you are new. Once you are attending regularly, if you have a day off it is guaranteed your new gym friends will wonder where you are and ask you where you have been. This is a great way to stay motivated, and recent studies have shown that 88% of people achieving their fitness goals at the gym utilised group fitness classes and/or personal trainers.
I think it’s important to remember what the purpose of a gym is. They are there for people to get fit and stay fit, not a beauty pageant. Whenever you try something new you will always have some feelings of uneasiness - do you remember your first kiss or asking someone out for the first time? If you follow the guidelines above you will ease yourself into your new lifestyle and every time you go it will become easier. Within no time at all you will feel like part of the family.
To stay InTouch and read more articles just visit our website: www.lifestylefit.com.au
Dynamic Stretches
Click here for detailed instructions on a dynamic stretching routineDisclaimer: As with any type of physical activity, it is advised you warm up for 5 minutes before commencing exercise, followed by 5 minutes of stretching upon completion. These exercises are designed as a basic guide and professional consultations should be taken before commencing any exercise.
Member of The Month – Donna Taylor
Meet our member, and friend, Donna Taylor. She smashed her goal of losing 10 Kg in 10 weeks and went on to prove her fitness with an exceptional marathon run.
On 1st June 2009 Donna Taylor stepped on to the scales and was shocked to find that it read 70kg. Before having her three children Donna was only 49kg, but had let her fitness level slip with everything else going on in her life. It was at that moment she decided that she was going to do something for herself, and commit to losing that weight.
Donna decided that with 2010 rapidly approaching she wanted to set targets she could not only commit to, but were easy to remember and time sensitive. Picking up a $10 calorie counter book she set herself the goal of losing 10 kilograms in 10 weeks. When that 10 weeks were up she also wanted to be able to run a 10 kilometre marathon, an achievement which would confirm that she really had hit that new level of fitness and left her old ways behind.
Not only did Donna reach her goal, and lost an additional 8 kilograms since, but she got hooked on running and became a regular attendee of our Group Fitness classes. Donna told us that once she started living a healthy lifestyle it quickly became second nature: “I have found that I no longer need to count calories, I now eat more good food and less junk.”
Having hit her original fitness goals Donna started setting new goals for herself. She recently completed the Sydney Morning Herald Half Marathon 2010 which was held on the 16th May, her first attempt at a half marathon, and finishing in 1 hour 57 minutes and 25 seconds. “My goal was to run it under 2 hours, so I am very happy.”
Congratulations Donna from everyone here at Lifestyle Fitness Australia, it is an incredible transformation.
The Lifestyle Fitness Family - What's Going On In Your Club!
Lifestyle Fitness is so proud of its family and their fitness achievements, staff and members alike.
Congratulations to our Christina Jung, who is a SPIN instructor at our Marrickville Club. She has completed and placed in the National Australian Body Building Association. In the state completion she placed 1st Miss Glamour NSW Champion in Sports Model in SYDNEY. This qualified her for the nationals which were held in Queensland in June. She placed 10th in the national Sports Model Division. Great effort Christina - you worked so hard and look great!
Thanks to everyone for coming along to the Lifestyle Fitness Family Open Day!
More pictures available at www.facebook.com/lifestylefitnessaustralia