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Newspaper
The Chronicle Telegram
Location
Elyria, Ohio, United States of America
Date
Oct 07, 2010
Page
7
Coach Diane Proud argues kids naturally form triathletes by summer swimming biking and running. Distances are doable and finishers get race bags T shirts and medals while snacks and post race chats boost friendships and ongoing motivation.
Dr. Cindy Trowbridge explains neural control of muscles during warm ups. She cautions against aggressive stretching and recommends micro moves and brisk walking to engage lower and upper body muscles before exercise.
Exercisers discuss pre and post workout stretching. A USA Track & Field trial found no difference in injury risk between those who stretch and those who do not. Nebraska Wesleyan findings suggest tighter muscles may yield more economical running. Flexibility may not improve with stretching. it helps prepare tissue and prevent injury.
After the workout stretch each major muscle group. Target quadriceps by side or standing heel-to-butt pulls, hamstrings by toe reach, calves by hanging heels over a step, and chest by leaning in a door frame. Hold each stretch until you feel a release, typically 10 to 45 seconds, varying by person.
A study in the Annals of Internal Medicine finds that dieters restricting calories lose less fat when sleep is cut from 8.5 to 5.5 hours nightly. Fat loss rises with longer sleep, while sleep deprivation drives more fat-free mass loss and may boost hunger via ghrelin. Longer rest aids weight loss.
Beth Bastien of EMH Center for Health & Fitness in Avon shares a seated and standing side reach exercise to boost mobility and strength for seniors. Start with 2–3 pound weights or none, perform 12 reps per set, progress to 2–3 sets, and use a chair for balance as you gain control and balance.
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