Instructor: David Willingham Hours: 7:00 a.m. until 1 hour after 2nd Shift Line Time Fitness Web Sites Muscle and Fitness Magazine Muscle Media Magazine Fitnessworld USA Powerlifting Federation Cyberdiet - Provides food values for foods and information for a healthy lifestyle Thriveonline - Shows your daily caloric expenditures based on the activities you do. Suggested reading: Sugar Busters! by H. Leighton Steward, Morrison C. Bethea, M.D., Sam S. Andrews, M.D., Luis A. Balart, M.D.; a good book for anyone wanting to lose weight. It explains what and why certain foods hinder your ability to burn fat and provides many recipes to help you eat healthy. Warm Up and Stretch to Prevent Injury Strains and sprains can sometimes be avoided by a good warm up and stretching routine. When a muscle gets very fatigued or has been injured, it will shorten itself to help protect that muscle from further damage. A problem occurs when your normal routine makes you stretch that muscle past its current range of motion. The same problem can happen when you work a muscle without doing some kind of warm up first. When a muscle is cold, it loses some of its elasticity and flexibility, so even a simple task like reaching out to install a part can cause injury. Usually injuries caused by repetitive movements are the result of small damage being done over a period of time. For example, you might feel fine on a job for a few days or weeks and then, for no apparent reason, start feeling aches or stiffness in your muscles. This could be a sign of slight trauma occurring, weakening the muscle tissue making it more susceptible to injury. By warming up and stretching your muscles before you begin working, you may prevent that damage from ever occurring. Before doing any stretching routine, you should do some type of exercise that gets your heart rate up and blood circulating. This can be as simple as doing shoulder shrugs, waving your arms, do jumping jacks, or just running in place for a minute or so. Tips for Stretching The aim of stretching is to gently lengthen muscles before and after any form of exercise. Muscle tissue elasticity/flexibility is also greatly improved. If done correctly, stretching can help prevent injuries. Begin with gradual mobility exercises of all joints, i.e. simply rotate the wrists, bend the arms, and roll your shoulders. Always warm up the muscle before stretching Never bounce to achieve a greater stretch Hold the stretch for 20-30 seconds If any pain is felt while stretching, stop immediately Try to breathe regularly, don't hold your breath while you stretch Repeat each stretch 2 to 3 times Do only the stretching exercises that are within your capabilities (Stretching a muscle that is already injured can result in further damage.) SHOULDER STRETCH Can be achieved either seated or standing. Take one arm across the front of your body, and use the other arm to perform the stretch. Push the arm into the chest at a point just to the side of the elbow joint. Aim to keep the arm straight, and breathe comfortably.   BICEP STRETCH Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Hold your arms out to the side parallel with the ground and your palms facing forward. Rotate the hands so the palms face to the rear. Stretch the arms as far back as possible. You should feel the stretch across your chest and in the biceps.   TRICEP MUSCLE STRETCH Sit or stand tall, with good posture. Place one arm behind your head, with your hand facing down your spine. Use the other hand to gradually push down on the elbow joint, while slowly increasing the stretch on the triceps muscle. Repeat again on the other side.   CHEST STRETCH Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Hold your arms out to the side parallel with the ground and your palms facing forward. Stretch the arms back as far as possible. You should feel the stretch across your chest.   UPPER BACK STRETCH Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax. You should feel the stretch between your shoulder blades.   HAMSTRING STRETCH Sit toward the back of a chair. Place the right foot on the floor with the right hand on right knee. Lift your left leg out and hold straight. Keeping the back as straight as possible, try to touch your left toe with your left hand. Do not bounce or try to force the movement.   QUAD STRETCH Stand facing a wall, with your feet about three feet away from the wall. Place your right hand on the wall at chest level. Bend your left leg backwards. Use your left hand to grab the top of your left foot behind you. Gently pull your heel toward your buttocks. Stay in this position for a few seconds, then relax. Repeat the exercise with your right leg and hand.   CALF STRETCH Standing one foot in front of the other, feet comfortably apart, both feet facing forward, front leg bent (knee over ankle joint), back leg straight, back straight. Press the heel of the back leg to the floor until a stretch is felt in the calf muscle in the back of the lower leg. If no stretch is felt, slide the heel slowly backwards, keeping the foot on the floor. For improved stability and a greater stretch, push against a wall. Members in Action: