Matters s Your Step
TEP aerobics and unsu- pervised exercise to fit- " ness videos are likely
to cause injuries to the lower
ba ck an d low e r limbs,
says M a n o j Me h ta , an osteopath specialising in sports injuries at the British C o lle g e o f Naturopathy and Osteopathy. The w arn ing comes as thousands
o f people take to these popular forms o f activity in a bid to be fit and trimmer for sum mer, often fo rg e ttin g the basics o f g o o d and safe
exercise. Warmin g up and stretching
exercises, espe
d a lly for the back, pelvic an d lowe r limb muscles a re essential before any. form o f activi ty. Insufficient and incor
rect warmup and stretching exercises could lead to strained muscles and lig a ments. Stepping should be started slowly
and gently, and any mus cle tightness or discomfort
such as an ache or pain, is a sure sign that e ithe r the muscles have not been stretched and warmed
up adequately or there is an underlying prob lem, in which case pro p e r
fitness
advice should be sought.
__tv Another impor- ta nt factor, at
^ e ithe r home or in a class, is to ensure
that the step is nei ther too high nor to o fa r away.
Lifting the knees too high can put excessive stress on the back, pelvis and the hip joints. Stretching o r bending too fa r for-
■ w a rd to get onto the step can also overstretch the thigh muscles and strain the back and pelvic joints. To help protect the spine, knees should be slightly bent, the back kept straight and the abdominals
tight. The whole foot must also be
placed on the step to avoid the achilles tendon and c a lf muscles being over-stretched through the repetitive stepping movement. According to Mehta: "Step aero
bics and exercise videos are becoming pa rt o f normal exercise routines, but care must be taken, especially if exercising after a long period o f inactivity. "Ne ve r try to match the fitness
level o f the instructor in the video, or in a class for that matter. " If it's the first time you've exer cised fo r a long time, only follow
exercising. 9 As much time should be spent doing cooling down exercises as warming up exercises. 9 It is important to wear the correct footwear. Most importantly, they should fit w ell and be fle xib le
body taking extra pres sure. If they are working harder they are also prone to injury.
'
9 Never exercise under the influence o f alcohol or
drugs. 9 Don't play sport if you ache, feel pain o r feel
Fancy a terrific tan? Then come along to
INJURY
THE Sports Injuries Clinic a t the B C N O has put together some tips on how to avoid injury, for those thinking about o r already participating in some form o f sporting o r keep fit activities:
9 The most common rea son fo r non-traumatic
in ju ry is not spending enough time o r care w a rm in g up. The time spent on warming up will
vary for each indi- ..t J>imI
i nn
to the level o f activity undertaken through out the day, but a llow a minimum o f 15-20 minutes. 9 Stretching should be slow, gentle movements
that
comfortable. If you feel p a in , you are over stretching or have a problem.
9 Whe n you start exer cising, if your muscles or joints feel tig h t o r restricted, you should stop straight aw a y as they have not been warmed up enough. 9 if you're feel ing tired o r dizzy,
slow down and stop
enough to a llow the .ankle and feet joints to move freely, while a t the same time be supportive. They should also be able to absorb any impact. 9 Don't exercise if you have an in jury because you w ill damage the area further and reduce the chances o f a full recovery. 9 If you have had an injury, make sure that part o f the body has been treat ed and is fully fit before exercising ag ain. When an injury is incurred, the body adapts to protect it, with other parts o f the
restriction in any joints or
muscles. 9 It is advisable not to exercise if you are mental ly o r emotionally exhaust ed. Excessive stress can lim it yo u r performance, lowe r yo u r v ita lity and make you more prone to
injury. 9 Your local osteopath w ill be able to assess any potential problem areas before undertaking any form o f exercise, or alter natively treat any injuries and give advice on ways o f presenting the problem recurring.
SUNSHINE ISLAND SUNBEDS STUDIO
99 Lowergale, CIKheroe Tel; 01200 444001
J
‘WHEEL YOUR WAY TO FITNESS”
At the most competitive prices.
All your cycling requirements are catered for under one roof. Infants, Teenage and Adult machines, Tricycles, BMX,
Tourers, Racers, Mountain Bikes. Look pu t fo r
the Bargains 24 Moor Lane, Clitheroe, Lancs, BB7 1BE
JUST BIKES step classes."
Sports and Leisure = 5 ^ ^ l i t k e z o e ___
<^%eauty entxe * ^h c ^C o listic (<pCcaltlt <S? <Stfdcattly c^a lcn
Aromatherapy .Massage Reiki
QUEST quality vitamin & mineral supplements for Nutritional Fitness
the video fo r the first 10-15 min utes on the first two or three occa sions, rather than try to complete the whole workout. "Alternatively, take regular gentle
exercise such as walking or.swim ming for a t least two weeks prior to starting
* 2
3 Pimlico Road 01200 443655
[Simply The Best
I Splashouts Step & | Aerobic Workouts
R.S.A. Qualified Instructors
Get Fit safely
Practical Advice on Your Fitness Objectives
Please book your Step Reebok in advance Cockers Sports. Stockists. oS Thompson Centre 01282 434301
Padiham Pool 01282 773384 Gannow Pool 01282 425880
LEISURE IN BURNLEY - burnley borough council
I 9 9 V > f * V
Profile
f i tn e s s ^ Aerobic WOlkOUTS
!A(^rL-r.nK
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50
