EXERCISE OF THE WEEK (19)

LUNGE JUMP

 

The NINETEENTH in our series of Exercise of the Week is the LUNGE JUMP

It is a particularly good exercise because it targets a whole range of muscles: the quads [thighs], the gluts [buttocks], the hamstrings at the back of the leg as well as the calf muscles. But to do it properly you have to activate the core muscles to keep you balanced and also the cardio-vascular system and deep breathing. So with the Lunge Jump you definitely get more for your money!

 

 

First of all stand with feet together, shoulders back and chest out. Put your hands in front of you to help the balance. Take a big step for3ard with the LEFT foot and then lower your RIGHT knee until it is just a couple of inches off the ground. Make sure you are balanced: if necessary make your feet a little wider apart – that will help with your stability.

Now – powering yourself up with your LEFT leg, jump up and swap legs so that when you come down your RIGHT leg will be in front and your LEFT knee will be a couple of inches off the ground.

Repeat it slowly until you can do it and remain quite stable (in other words so that you don’t fall over!) Once you’ve gained stability and confidence, try to do the jumps in a fluid motion so that you don’t stop to rest between each one. You’ll quickly find that your heart rate starts to increase and you’ll need to breath more deeply.

When you do this exercise, take it easy to begin with, especially if you’re not used to working out. If you overdo it at first, you’ll put unnecessary strain on your muscles. So GRADUALLY build up the number of repetitions. Do it regularly though, and you’ll quickly see a marked improvement.

 

 

EXERCISE OF THE WEEK (18)

THE CRUNCH

The EIGHTEENTH in our series of Exercise of the Week is the THE CRUNCH

This is one of the most common exercises of all in training, but it’s the one that most often is done badly with the wrong technique – and so one of the most common ones to cause injury. But follow my instructions carefully and you’ll be OK. It targets the abdominal muscles. So if you’re keen to have a hard, flat stomach, it’s the The Crunch is the one to go for.

 

Lie down flat on the floor on your back. Have your feet flat on the floor so that your knees are pointing up. There should be roughly a 90-degree angle between your upper and lower leg. Place your hands LIGHTLY either side of your head, preferably just using the finger-tips. This is to stop you pulling your head forward when you do the exercise.

Press the small of your back into the floor, and crunching up your stomach muscles, SLOWLY lift your chest off the floor, hold for a few seconds and then SLOWLY lower yourself back down. Your head should stay in line with your chest. DON’T pull your head forward onto your chest.

Repeat.

When you do this exercise, take it easy to begin with, especially if you’re not used to working out. If you overdo it at first, you’ll put unnecessary strain on your muscles. So GRADUALLY build up the number of repetitions. Do it regularly though, and you’ll quickly see a marked improvement.

 

 

EXERCISE OF THE WEEK (17)

THE SIDE-LYING LEG RAISE

The SEVENTEENTH in our series of Exercise of the Week is the SIDE-LYING LEG RAISE

This is a favourite with our clients at Wellbeing Fitness if only because you get to lie down while you’re doing it! But don’t be deceived. Even though you’re lying down, it’s providing a really good workout. The muscles it targets are mainly the buttocks (gluts) and the muscles at the side of the thighs, but because you are working your stomach muscles as well, it also strengthens the core.

 

 

 

 

 

 

 

It’s important to prepare yourself carefully and get into the correct position before you start so take your time getting it right.

Lie down on the floor on your right side. Make sure your body is in a straight line and your left leg and foot are resting ON TOP of your right leg and foot. Bend your right arm so that you can rest your head on your right hand. Look down your body to make sure it’s as straight as it can be. Tighten the muscles of the stomach and then SLOWLY raise your left leg A FEW INCHES. Don’t be tempted to raise it higher – there’s no extra benefit - just a few inches. Hold your leg in the air for a few seconds and then SLOWLY lower it down. Rest for a few seconds and then repeat. REMEMBER – slowly is the key word. Do some repetitions until your muscles start to feel fatigued. Then roll over onto your left side and do the exercise again on that side, raising your RIGHT leg.

When you do this exercise, take it easy to begin with, especially if you’re not used to working out. If you overdo it at first, you’ll put unnecessary strain on your muscles. So GRADUALLY build up the number of repetitions. Do it regularly though, and you’ll quickly see a marked improvement.

 

 

 

WELLBEING FITNESS BRACKLEY OPENS!!!

Yes, we’re open in Brackley! After weeks of brick dust and painting and cleaning and scrubbing and chasing suppliers to make sure all the new equipment will be here on time, we actually opened this morning. And though I say it myself, the place is looking pretty good – different from Towcester but I’m pleased with it. Have a look below and see for yourself.

And our very first customer this morning was someone I was delighted to welcome back. I’ve known Jeanne Robinson for a long time now and so it was great to see her again. Jeanne is someone I admire more than I can say because she does things that most people would shy away from. Despite not having a natural runner’s build she is training for her second (or even third) Half Marathon. And as she said to me this morning: “I don’t run, I plod.”

BUT SHE DOES IT!!! And that’s an inspiration for everyone.

She told me a great story this morning, which I know she won’t mind me passing on. She was out doing a run early one morning when she was suddenly confronted by a man in his dressing gown, shouting at her to stop, and waving his forefinger six inches in front of her nose. He then accused her of cracking the pavement in front of his house!! She told him to “go away” (but in rather stronger terms than I have indicated here).

But here’s the best bit. She was at an aerobics class a few days later and told the other ladies there of her experience. At which, as one, they all trooped down to the man’s house and did their exercises on the pavement outside. Jeanne said the man was peering at them through the window but he didn’t dare come out and confront them.

Now those are the sorts of women I admire! 

If you happen to be in Brackley, do pop in and see us. We’re at No 3 Oxford Court, which is on St James Road, just past the Fire Station and next to the Police Station. We’ll be delighted to see you.

Best wishes

Ian

Ian Ryves. Wellbeing Fitness 3 Oxford Court, St James Road, Brackley, Northamptonshire NN13 7XY E-mail: info@wellbeingfitness.co.uk        Tel:01327 351110

Wellbeing Fitness, Unit 4, Lucas Bridge Business Park, Old Green’s Norton Rd, Towcester, NN12 8AX. E-mail: info@wellbeingfitness.co.uk        Tel:01327 351110


HOW MANY 71 YEAR OLDS CAN DO THIS?

Last week I wrote about going to a lecture where I learned that exercise is FOUR TIMES more effective than anything else in helping us to have a long and healthy life. (If you missed it scroll down - it's below)

Yesterday, my colleague Ian Spiby, who is a member of staff at Wellbeing Fitness, celebrated his 71st birthday. He began as a client and then after a couple of years started working with me – and to be quite frank he’s one of the fittest 71 year olds I know. And what’s more impressive is that he didn’t start doing any exercise until 7 years ago when he was 64.  So I decided to ask him what effect doing exercise has had on him during that seven years.

I think you’ll find it interesting – and inspiring. I know I did.


MEDICAL MYTHS   

Do you know what? There are so many myths to do with getting healthy and staying healthy. Here’s one that I think will surprise you. And it was reported as a myth in the medical journal, Lancet so I reckon it’s pretty accurate. Here goes:

It is a myth that we need to drink eight pints of water a day, even though everybody you speak to repeats it as an irrefutable fact. Lancet could find no evidence at all to support the statement. Of course, it’s in the interests of the bottled-water companies to keep perpetuating the myth because it boosts their sales and profits. And of course, it doesn’t mean that we should stop drinking water – it’s just plain common sense that we need to keep hydrated. But we don’t need to be guzzling it every hour of the day. 

So why am I going on about myths? Well, I’ll tell you – and it rocked me back on my heels when I learned it.  A little while ago I went to a talk at Northampton General Hospital given by Dr Tom Yates who is a senior researcher in health at Leicester University. He’s been collecting all the evidence to do with the causes of death in mature adults. All the usual suspects were there: 

Smoking: yes that’s pretty bad and contributes to a good proportion of deaths. 

High cholesterol: yes that was there too.

High blood pressure: yes.

Obesity: yes, but further down the list than I would have expected. 

Alcohol: yes, a bit. 

But the highest factor – so high it was nearly off the scale and FOUR TIMES higher than the next cause was: wait for it – LACK OF EXERCISE. 

Let’s put it another way. You can smoke, drink, eat all the wrong foods and be overweight, but if you do exercise, you are four times more likely to live a long life than if you did all of those things but didn’t exercise. 

In order to be healthier, live a longer life, and actually feel better you need to do exercise – and without wishing to boast, that’s what we do best.  Apart from a very small percentage, most people don’t actually find exercise easy, particularly if they try to do it on their own. That’s why regular gyms make so much money. People sign up for a year in a rush of enthusiasm but after a few weeks, stop going.  At Wellbeing Fitness, we not only tailor the fitness programmes to suit you personally but we provide the motivation and encouragement, not only at the beginning but for every session. I’ve hand-picked my personal trainers because not only are they good at their jobs but they are likeable and personable: they are good at motivating and encouraging: making the exercise sessions enjoyable and fun. 

So, as my Lancashire Grandma would say: “Think on!”

We’re running a campaign at the moment which is really putting my reputation (and bank balance) on the line. Basically you come for three personal training sessions and one way or another, you get your money back at the end…

Click here to see the details. 

Best wishes

Ian

Ian Ryves. Wellbeing Fitness, Unit 4, Lucas Bridge Business Park, Old Green’s Norton Rd, Towcester, NN12 8AX.

E-mail: info@wellbeingfitness.co.uk Tel:01327 351110