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Perhaps you have just raced your first 5km, 10km or half marathon, at the very successful Rotary Huron Shore Run in Southampton, which is an important fundraiser for Saugeen Memorial Hospital. If you are experiencing moderate to intense muscle soreness in your legs as a result of your race, have no fear it is “only” DOMS and will subside eventually. Delayed Onset Muscle Soreness is perfectly normal after the continuous and excessive impact of running a race. It will get better in a few days or a week and you will walk normally once again. Your end of race, “I’m never doing that again” will turn to “I’m definitely signing up again next year” within a few short days.
DOMS is caused by micro tears in the muscles. No matter how hard you trained, you probably put more effort into the race, especially if you are somewhat competitive. The increased effort over time is what caused the minor (but feels like major) muscle damage. Muscle pain is rarely something to worry about. It will go away on it’s own. Epsom salts in a bath will help. So will staying hydrated. Choose a post race beverage with added electrolytes if your event was more than an hour in duration and water if it wasn’t. Participate in cross training activities at an easy to moderate pace in the days following the race. These include yoga, cycling or swimming. Keeping the blood circulating through activities such as these will help heal the micro tears.
Joint pain however, is different. Pain in the knees, hips, back, ankle or joints in the feet can be due to overuse such as a race or it can signal an injury, If joint pain persists it is best to get it assessed and treated as soon as possible to prevent further injury and keep you in training for the next event. Never continue to run through pain. Find cross training activities to keep you fit. Build these other activities into your training to avoid injury. Variety is important to avoid over training or overuse injuries. Make a stretching routine or yoga class part of the training plan too. Stay fit, injury free and register for that event you have always wanted to try!
Fitness Corner Studio
Friday, March 14 ~ Gym open 8 am – 8 pm ~ 9:15 am Cardio Dance 9:15 am is on (10:30 Gentle Fit is cancelled)
Saturday, March 15 ~ Regular Hours ~ 9:15 am Cardio Muscle Mix is on
Sunday, March 16 ~ CLOSED
Monday, March 17 ~ Regular Hours ~ 9:15 am Interval Insanity is on ( 6:00 pm BOSU is cancelled)
Fitness Corner South Studio
Friday, March 14 ~ Gym open 7:30 am – 12:30 pm ~ 10: 30 Yoga is on ( 8:15 am Total Toning is cancelled)
Saturday, March 15 ~ Regular Hours ~ BUFF 9:15 am is on
Sunday, March 16 ~ CLOSED
Monday, March 17 ~ Regular Hours ~ BUFF 5:30 pm is on, Yoga 7:00 pm is on (9:15 am Pilates is cancelled)
Feel free to attend classes in either facility regardless of membership this weekend! Have an awesome Easter!
Research proves that to achieve great results you need to vary your workouts! Come out and try something new.
Kickboxing – Wednesdays at 7:00 pm in the Fitness Corner Studio
Kicks, punches and blocks create high energy, athletic combinations. A great full body and cardiovascular workout.
BOSU Barre – Mondays at 6:00 pm in the Fitness Corner Studio
Muscle conditioning using hand weights, BOSU Balance Trainer, and the Lebert Equalizer bar.
Cardio Muscle Mix – Tuesdays at 4:30 pm in the Fitness Corner Studio
Total body workout for both muscular strength and endurance. Continuous movement to GREAT MUSIC (including step, hi/lo, and fitness drumming) keeps the heart rate up for a sweat drenched sculpting session.
The revised Group Fitness schedule starts Monday, January 9th!
It’s December. The month that is associated with sweet treats, special dinners, parties, drinks and gatherings with friends and family like no other month. A month when a healthy lifestyle can get shoved to the very back of the bus. But it doesn’t have to. With a little preparation, planning and just a bit of self control you can maintain your healthy habits. First of all, don’t beat yourself up for getting off track once in awhile during the holiday season. Allow yourself some fun too.
Try to stick to the “everything in moderation” mantra as much as possible during this time. Go ahead try the dips, sweets, cheese balls and all the appetizer table has to offer but stick to just a few of the less healthy choices. Choose more fruit and veggies than deep fried or sweet treats. Consuming something sweet actually makes you want to go for more. Try something more savoury after a sweet morsel to combat the craving. Move away from the table. If you locate close to the appetizers it is very easy to consume several without thinking. This risk increases with the consumption of alcohol. Pour wisely. Consume water throughout your evening as well to help limit the alcohol calories which, when in excess, will be stored around your mid section. Consuming at least one large glass of water before bed will help avoid a headache later.
Include exercise in the “everything in moderation”. If you have less time available to do your usual workout, don’t skip it, just do less. Tabata or HITT or circuit workouts that are short on time but tough to do are great for this time of the year. Even fitting just 10 minutes of an at home workout first thing in the morning can be beneficial. Or try a 20 minute yoga stretch routine before bed You’ll feel better, physically and mentally for having done some exercise rather than none at all. If you have a busy holiday party schedule you may have to write your workouts on the calendar as well. Make an appointment with yourself and keep it. Plan activities to do with the kids during their school vacation to help keep the whole family active. Schedule a brisk walk or run with a workout buddy for the morning after a party. It may seem tough to do but the fresh air will clear your head, the buddy will keep going and you will feel so much better than staying on the couch. Don’t forget to hydrate with water before and during the activity and fluid with some electrolytes after, especially if it is an hour or more in duration.
If you do get off track during the holidays, don’t fret. Don’t even think of going on a “diet’! Just get back on track with healthy eating habits you can maintain combined with a regular exercise plan. I’m sure every gym in the area will have a special in January to entice you to get into a fitness plan. Also keep in mind that we can gain more weight between New Year’s and Christmas than the other way around!
Unless you are a “snowbird”, chances are you have stored the golf clubs away until next spring. I’m sure however, if you are an avid golfer, you never stop thinking about the sport. Right now is the time to think about your golf fitness for next season. Maintaining your fitness for golf over the Fall and Winter seasons will probably mean a better score when you first hit the course in the Spring. Swim, walk, run or cycle, indoors or out during the off season to maintain your endurance for the game but focus on few other important areas as well. Be sure to consider core strength, flexibility through the spine and hips and shoulder stability when keeping fit for golf.
The power for your swing will come from a strong core. You need not do 100’s of sit-ups daily to strengthen the core. In fact this, at one time a standard exercise, is no longer part of an exercise regime. Planks of all kinds, side, high, low, “bird-dog” and any variation you can do will strengthen the core muscles more effectively and safely. If you aren’t familiar with a plank, start easy. Place your forearms on your bed, hands together, elbows apart, step your feet back so that you have a nice straight line from the heels to the shoulders. Squeeze your shoulder blades together and hold as long as you can. If this is easy and you can hold this plank for one minute with little effort, take it to the next level. Lift one foot, hold for one minute then repeat on the other foot. Taking this low plank position to the floor will increase the intensity. Any weighted rotational core exercises will also be a great benefit for golf. Seated “Russian twists” or standing torso rotation, holding a med ball or body bar are great. Stand on a BOSU ball or kneel on a stability ball for added balance training difficulty.
Torso rotation also improves the flexibility about the spine which facilitates the golf swing. The more flexibility range you have through the spine the stronger your swing will be through a longer range of motion. One simple stretch is to sit upright on a chair or bench, knees together and feet flat on the floor. Place one hand behind you and slowly and gradually rotate the shoulders around to face sideways. Engage the abs as you do this to protect the lower back. Make the rotation from the spine, not just the shoulders as much as possible. Also engage the muscles between the shoulder blades to ensure the shoulders are down. Hold the position for 30-60 seconds. Also try standing, feet in a wide stance, with a body bar or broomstick held across the back of the shoulders, abs engaged. Perform a torso twist so that the lead shoulder rotates down and the other up. Repeat several times on both sides.
Shoulder, particularly scapular, stabilization will also benefit your golf swing. One super simple exercise to do is to hold both arms out in front of you at shoulder height, thumbs up. Actively pull the shoulder blades together while keeping the shoulders down. Check this one in a mirror to be sure the shoulders are staying down. Hold for 5 or 10 seconds then release. Repeat several times. Be aware of how it feels to engage those muscles in the upper middle back and try to recruit them during your swing. Other weight room exercises such as a single arm, seated, pulley row will also greatly benefit shoulder stability.
If this seems a bit overwhelming to put together for yourself, the fitness classes that benefit golf are pilates and yoga. These focus on core strength and flexibility and an instructor guides you safely through correct technique. A personal trainer can also be of great help when training for golf. Don’t wait for Spring, get fit for golf now.
Holly Vanderzwet, B.P.E.