FITNESS SUREFIRE . . .

Feet Defeat

noreply@blogger.com (Jonesy) — Fri, 23 May 2008 23:44:00 +0000

Stay on Top of Feet Health

Feet. Not pretty according to most of us. Well, they exist, and thank heaven we cover them up right? But we do need them. Whether it is corns, bunions, toenail fungus, warts, or athlete's foot, we all will acquire something and need advice on the best treatments – and preventions.

Most foot problems can be self-treated, and the earlier a problem is treated, the better the outcome. Many let foot issues go (for years) – perhaps it's the old "cover it up and no one will know" thought.

Addressing foot issues early on can often avoid the old trip to the doctor. Let's go over some common foot issues that often go ignored – and should not.

ATHLETE'S FOOT – (Tinea pedis) a fungal condition that breeds beautifully in warm, dark, moist shoes. AF can also form on the hands, though uncommon. AF risk can increase by: a) wearing closed shoes, especially if they are plastic-lined; b) prolong periods of wet feet; c) sweating a lot; d) minor skin or nail injury. AF is contagious and can be passed through direct contact including item contact such as shoes, stockings, shower or pool surfaces.

Symptoms: Usually cracked, flaking, peeling skin between toes. The affected area is usually red and itchy. You may feel burning or stinging, and possible blisters, oozing, or crusting. In addition to the toes, symptoms can also occur on the heels, palms, and between fingers. Treatment: Over-the-counter antifungal powders or creams can help control the infection. These generally contain miconazole, clotrimazole, or tolnaftate. Continue using the medicine for 1-2 weeks after the infection has cleared from your feet to prevent the infection from returning. And, when in a shower, pool or locker area, wear shower sandals.

CORNS AND CALLUSES – are caused by repeated friction or pressure.

Symptoms: A corn is thickened skin on the top or side of a toe, usually from shoes that do not fit properly; a callus is thickened skin on your hands or the soles of your feet. Neither is serious, but both are annoying and painful. Treatment: Both can be pared off with a pumice stone, though a temporary solution. Changing to more sensible footwear will keep corns and calluses from returning.

WARTS – There are many types of warts caused by viruses. Warts are painful and can spread if left untreated. The typical wart is a raised round or oval growth on the skin with a rough surface. Compared with the surrounding normal skin, warts may appear light, dark, or black (rare).

Symptoms: Warts are small, usually painless growths on the skin caused by a virus. They are generally harmless. However, warts can be disfiguring and embarrassing, and occasionally they itch or hurt (particularly on the feet). Treatment: Over-the-counter remedies can be very effective if used persistently, until the wart is gone. If unsuccessful, you should see your physician. A dermatologist can offer multiple treatments that are very speedy and safe.

BUNIONS – (Hallux valgus) A bunion is when your big toe points toward the second toe. This causes a bump on the edge of your foot, at the joint of your big toe. Bunions can be biomechanical, however usually they result in ill-fitting shoes particularly narrow-toed, high-heel shoes. The condition may become painful as extra bone and a fluid-filled sac grow at the base of the big toe. This leads to swelling and pain.

Symptoms: a) Red, calloused skin along the foot at the base of the big toe; b) bony bump at this site; c) Pain over the joint, aggravated by pressure from shoes; d) Big toe turned toward the other toes. Treatment: When a bunion first begins to develop, take good care of your feet and wear wide-toed shoes. This often solves the problem and prevents the need for any further treatment. If the bunion gets worse – resulting in severe deformity or pain – surgery to realign the toe and remove the bony bump (bunionectomy) can be effective. There are over 100 different surgical techniques that have been described to treat this condition.

–ed., Gwenn Jones ACE Certified Group Fitness and Personal Training, http://www.baybridgefitness.com/

–ref:
1) MedlinePlus, a National Library of Medicine and National Institutes on Health (NIH) service;
2) American Fitness, July/Aug 2005.

Fitness Training Tips, Questions & Answers

noreply@blogger.com (Jonesy) — Sun, 11 Nov 2007 03:16:00 +0000

[Names and Emails are omitted for privacy.]

No Gain?

Q - Gwen, I do my strength workout every other day and I don’t seem to be getting stronger. A friend says I should try reducing my workouts. Is this true and why?

A - When beginning strength training it is a good idea to target three times a week for at least six weeks (or more per your personal trainer's advice). However, if you are an advanced exerciser, lowering your strength sessions to twice per week can be healthy and produce better results. Reason being as you progress to heavier weights (i.e., more overload) your muscles need more in-between time to rest and recover thereby allowing more efficient building of muscle tissue during that rest period. You should allow at least 48 hours of rest for a muscle group before working it again. Also make sure you are varying your workouts at least every 4-6 weeks to keep your muscles challenged. Example: Rather than do 3 sets of biceps curls forever, vary your angle and position, and also the types of curls you perform. Add some preacher curls occasionally if your elbow joints can handle them.

The Push Up

Q - I hate push-ups lately. When we do them in our exercise class my wrists hurt. Why?

A - The push-up (or modification of) is an exercise that probably should be included in a fitness regimen — forever! Your wrists (and/or forearms) could be weak— this is very common. The muscles in the forearms control the movement in the wrists and fingers. Any exercise targeted for the elbow will also strengthen the wrists. This is an area many regular exercisers ignore, particularly those performing racquet sports and can therefore suffer tendonitis problems. Other sufferers of wrist or forearm issues are computer operators and carpenters. To strengthen: Using a light dumb bell in each hand do wrist curls and reverse wrist curls (i.e., both flexion and extension). These will help strengthen the wrists. These can be done easily just sitting on the sofa while watching TV. Ensure your forearms and elbows remain steady, and forearms parallel to the floor. It pays off. Modify: Also, use dumb bells and hold them while doing push-ups instead of laying your hands (in extension) against the floor. Your wrists will stay straighter as opposed to being hyper-extended. Make sure you go over correct form with your trainer for what I’ve suggested.

Core Training - Performing successfully

Q - I am reading everywhere, and now attempting in exercise classes, lots of Core training. My teacher likes this. I usually feel nothing. (Is this a trend?)

A - Great question, I love this subject! No, it’s no trend, core aka "functional training" is a result of serious exercise science and education by fitness professionals. Many sports therapists and physicians, from MDs to chiropractic, have advised clients for years now to rev up the ab/back/gluts (our core) area as a more focused union. After all, it is this union that helps us stand and sit properly. And, thanks to Reebok professionals some years ago, education has been more widespread for us trainers. Crunches, hamstring curls, etc., though very effective in toning muscle groups, really do little for our posture. The core group of muscles (abs/back/gluts) work together and core/functional training is really the only way to work this crucial group together. I could go on for a year. So as to the advice…

Advice: Core movements are extremely disciplined, thus the challenge, especially for beginner exercisers. In order to perform each movement effectively one must concentrate on the abs and back (including gluts) as one union and put them in proper alignment first. If you ‘feel nothing,’ your form is probably off the mark. Not to worry, isolating this group is not a long training process. It is a discipline. Once you master the basic objective--which might take a few tries--you’ve got it. Get your trainer to explain the exact instructions as you go and you WILL feel it. Occasionally my newer students won’t feel the move so I get right next to them and explain the movement second-by-second and do it with them. Works like a charm.

These core movements are varied and help the torso build proper strength so that as we age we are able to stand straight, walk well, and sit (and rise up) properly. As most of us know, we lose muscle mass and bone density as we age so we must work to preserve both. Doing 50 varieties of crunches will tone our abs nicely, but crunches will never help us stand or make quality use of our bodies in the standing position for our length of life. Moreover, if any general fitness trainer is not including some core work in a session, that trainer needs additional education! Kudos to yours. Best of luck and keep moving.

–Gwenn Jones, ed., ACE-Certified Personal Trainer & Group Fitness Trainer

A Taste of Yoga

noreply@blogger.com (Jonesy) — Sat, 23 Jun 2007 02:24:00 +0000

"You're convinced that yoga is not for you, right? You can't see yourself practicing a 5,000-year-old religion-based art form. Well, think again. Yoga is hot - and it's not just for willowy types who wear small spandex pants and tank tops. Today's yoga participants are young and old, flexible and inflexible, shapely and out of shape. They are everyday people just like you who want to treat their bodies well. And what better way than through a low-impact exercise that induces relaxation, lowers stress and relieves tension? Even better, yoga also helps tone and strengthen your muscles and loosen your joints." - Quote from Arthritis Today magazine

Originally, centuries ago, yoga was practiced to spiritually enlighten one to encourage sound mind and body connection (an understatement as it is). Some termed it a religion, others a philosophy. But add a few centuries and go west a few countries and the art of yoga has radically updated and altered—and, so I hear, is “unrecognizable” to a traditional eastern practitioner. Interestingly, many teachers (and wanna-be’s) from California travel to India to learn. In turn, many practitioners from India come to California to modernize and teach. All in a wonderful effort to expand, develop and educate themselves and their students to an even truer, deeper sense of mind-body health. True, many start in yoga to get more fit, realizing later the positive affects the whole package produces.

There are numerous health benefits to yoga. Though true for many fitness regimes, the question here is do we even realize Yoga’s health benefits? Here are some to mull over: No matter a beginner or advanced student, yoga builds body balance—a constant battle personal trainers and fitness instructors moan about people not incorporating enough of into a fitness regimen. Many athletes are adding yoga to their workout schedules to build balance and reduce risk of injury. Articles suggest those now adding yoga to their lives are golfers. Yoga postures increase overall muscle tone including strength of the spine because we are using and challenging all muscles of the body. Yoga also increases muscle and tendon flexibility—an essential part of physical fitness especially as we age. It is often a “suggested activity” for those with joint challenges like arthritis as it helps increase and soothe joint range of motion. And still on the physical side, those not in the know might never guess that Yoga actually makes us look better too—something most of us would not reject.

When and where should one begin yoga? The first answer is anytime! As with any fitness activity, one should consult their physician for approval. But younger, older, active, non-active, tall, short, in-shape, out-of-shape or just for the sake of variety—most everyone can be involved with yoga—thus the beauty of it. As for where, Yoga is here and everywhere. More are joining up each week, which forces more classes, which creates more availability, which produces more energy and exudes camaraderie, and so on and on.

What kind of yoga should you check out? There are many styles of yoga. Some are relaxing, some more exuberant. It is best advised to view a few classes, hopefully test them out and then decide. If you are already an avid fitness participant, utilizing yoga as a cross-training tool is a perfect mix.

How will you feel overall? After any workout the obvious physical goal is accomplished along with a sense of duty satisfied, combined with a little pride. But far beyond this, regular fitness-goers and professional trainers recognize the positive and peaceful feeling after a workout—that’s the broad explanation. More precisely, here is a deeper enlightenment for ALL of us to relate to. Literally, the entire stress of the day is gone (thus the term peaceful). It is not gone just for the ride home. It is gone for hours or for the night which is always a healthy thing. Some common examples of a high-stress day would be these: That earlier confrontation with a spouse or a boss; discovering our checking account balance is 73 dollars; the caterer who had the wrong day; the computer crashing and not backed up. It is absolutely accurate to summarize the feeling after any fitness workout to be a huge and gentle ahhhhh!!

Stress, regardless of type or reason, often seems bottomless. But luckily this post-workout exhilaration and feeling of mental and emotional balance hits you every time. It helps us stay in the battle so-to-speak. (This alone is one solid reason most do not question the “passion” for fitness—it becomes part of the soul.)

This writing touches only the fundamental benefits of yoga. Yoga can be a world in which you can: immerse yourself, read about all over the internet, study in books, learn about on videos, and of course, educate in mind and culture in other countries. Or not. And that’s OK. It’s all good. Watch a class or join in, and let me know what you think! Best of Health ... Gwenn

- Article by Gwenn Jones, ACE Certified Group Fitness url: Bay Bridge Fitness
Bay Bridge Fitness [FitGram 31]

Bay Bridge Fitness Challenges TV-News Websites with Health Placement

noreply@blogger.com (Jonesy) — Sat, 23 Jun 2007 02:05:00 +0000

Bay Bridge Fitness, determined to reduce rising health care costs, addresses health and fitness education through Television News Websites. "We will tackle this issue in any venue available."

Sacramento, CA (PRWEB) June 12, 2007 -- Beyond spotlighting corporate wellness, California's Bay Bridge Fitness has put into action a campaign to educate the public through TV-News websites.

Gwenn Jones, general manager of Bay Bridge Fitness. Bay Bridge Fitness, is determined to accomplish this by suggesting Health, Nutrition and Fitness sections on various Television-News websites. One such Sacramento TV-News site recently implemented an entire health-fitness department just one month after Jones pushed the issue to their news producers.

The site's health section thrusts beyond the ordinary health news feeds. "I offered to build and manage their website health section, however they chose to launch it from an internet broadcaster," Jones says. "Not as community-based as I would choose, but it is now live and a great start in health education." Jones is currently enticing another TV-news website to match them.

"Employers deserve a healthy workforce. Splashing TV-News websites with legitimate health education from skilled professionals is appropriate," says Jones, certified PT, GFT. "A health information section is relatively simple provided proper information and articles are rendered and approved. That said; add the graphics and a valuable public health venue is available."

General statistics report 70-75% of all health-care dollars are spent on illness or disease caused by unhealthy lifestyles. For corporations, the term "wellness program" appears costly and frightening. Confronting that fear, Bay Bridge Fitness recommended low-cost efforts to achieve healthier employees in "Small Corporations Need Healthy Employees Too." Jones says, "For the next step, we need to add vast, readily available education for individuals. TV-News websites are frequently visited by those individuals."

TV-News site visitors can educate themselves on today's health issues and potential solutions with proper articles and health tips. For example, discover safe back exercises, read case studies, and learn intricate details regarding nutrition outside the eat-less-lose-fat behavior. Viewers can also learn about colon health, heart health, hypertension, back pain, cholesterol, skin health, etc.

The TV-News site benefits with: A health section that clearly exhibits personalized focus, community commitment to health, more web pages, more ad clicks, increased visitor-base, and a secure new home for important health articles. "There are excellent health websites the public can surf, but why not keep News site visitors planted on the site they visit each day or week?" Jones asks.

Television News websites are tremendous public resources. Utilizing them more broadly by adding health and fitness departments is easily accomplished and will set new standards.

For information on Health-Fitness website development, please contact Bay Bridge Fitness below.

Past News features from Bay Bridge Fitness:
Potentials Magazine, New York, "Fast Track to Fitness"
Fast Track to Fitness

About Bay Bridge Fitness:

Located near Sacramento, California, Bay Bridge Fitness is run by fitness experts certified by the American Council on Exercise. With over 20 years in the fitness industry including corporate, group, private fitness training, and website design in health and fitness, Bay Bridge continues passionate efforts to build wellness in the workplace. For more information call visit: Bay Bridge Fitness

Body Mass Index

noreply@blogger.com (Jonesy) — Tue, 08 May 2007 00:12:00 +0000

Land of Confusion! What is BMI and what does it mean?

By the latest standards, obesity is most often measured by using a formula called Body Mass Index.

What does a BMI mean?
BMI is calculated by your weight in pounds by your height in inches squared and then multiplying by 705.

An individual is considered underweight if their BMI is less than 18.5,
-a BMI of 18.5 to 24.9 is considered a normal weight,
-a BMI of 25 to 29.9 is considered overweight.

Those who fall into the BMI range of 25-34.9 might begin having some health concerns. Specifically those who have a waist size of more than 40 inches for men, or 35 inches for women, have a higher risk for obesity-related health problems such as diabetes, high blood pressure, and heart disease. A BMI of 30 or more qualifies an individual as obese; a BMI over 40 indicates a person is morbidly obese.

National Institutes on Health statistics reveal that 71% of America is overweight; with an overwhelming 55% of us being in the "obese" category. These figures are in cooperation with the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), and the National Heart, Lung and Blood Institute (NHLBI). The figures are everywhere – no question there.

The definition of overweight or obese is based on research which relates BMI to risk of death and illness: overweight is defined as a body mass index of 25 to 29.9 while obesity is defined as a BMI of 30 and above.

The BMI number applies to men and women. Note however, some very muscular individuals may have a high BMI without increased health risks. As we should always remember, Muscle tissue within the body weighs more than Fat tissue.

As our BMI levels rise, so does our blood pressure and total cholesterol levels. While cholesterol levels are increased, HDL (good cholesterol) levels decrease. Women in the highest obesity category are at a risk four times greater than those with lower BMI's for either hypertension or high blood pressure.

Additional factors which should be considered when evaluating health risks include blood pressure or blood cholesterol and family history of obesity-related disease. Those with additional risk factors are considered at higher risk and should be on intense, physician-supervised weight reduction and exercise therapy. The objective: Current risk factors must be modified – for life.

What is the most common reason for weight loss?
This piece is sparked by yet another common question from a potential client recently (late March). Question: "How can I lose weight by May 10?" (On this date, this woman would depart for a 2-week cruise.) After 20 short minutes of direct questions, this trainer's client analysis was no-can-do.

The potential client, approximately 40 pounds overweight, did comprehend from this writer the concept of calorie intake versus energy output (i.e., taking in more calories than expending). After first explaining the dangers of her food choices (constant snacking on junk foods), reviewing obesity, heart disease, high blood pressure and no consistent physical activity, this candidate was unwilling to make even one lifestyle change.

The heart of the matter is this: No matter what abundant information is "out there" about healthy eating, exercise, and high risk-factor issues – this lose weight fast concept still exists in many minds.

If you remember only one key point from anything and everything you read, see, or hear relating to health, exercise and weight loss, remember this: Weight loss is a consequence of a healthy lifestyle, not an origin. What does this mean? In longer words (outside of special issues such as thyroid, asthma and anything that requires consistent medical prescription/therapy), weight loss and weight management ensue as a result of healthy choices. Weight loss does not happen without some essential work on the internal being first.

If this logic is not comprehendible, consider this: Usually fitness trainers, coaches, and those who are consistently moderate-to-high range in the exercise/healthy diet aspect, are near or at their appropriate weight – for the long term. Why? These individuals include healthy eating and regular exercise in their lifestyle. When overall healthy choices are practiced, feeling and looking good ensues.

Further, do not think for a moment that most coaches, trainers, or general activity enthusiasts eat vegetables all day long and skip meals. Health and fitness practitioners (whether professional or recreational) splurge like anyone else – but in moderation. When one gets used to the new discipline (i.e., a healthier lifestyle), it is no longer "work," it is merely a lifestyle. And, it works for the long term. Learn correctly from those who know.

–ed., G. Jones
-Newsletter "FitGram" from: www.BayBridgeFitness.com

For a Free BMI calculator, see: www.shape.com/tools/calc/bmi/
or, http://menshealth.about.com/library/blbmi.htm

Herbal Remedies Today

noreply@blogger.com (Jonesy) — Mon, 02 Apr 2007 00:19:00 +0000

Making smart choices for your Mind & Body

There is no Hotter time for herbal supplements than right now! Whether targeting weight-loss aid, sleep aid, energy-aid, or illness recovery, millions of consumers are hot to buy the next pill! And, thousands of vendors crave your money to cushion their retirement. The herbal remedy market is raking in $12-15 Billion annually and rising. There is both good and evil in the herbal market – so let's get a mini-education and get smarter.

Most know that the Chinese were one of the first to use plants and roots to effectively treat illness somewhere around 2500 BC. The U.S. has shown a stunning record in producing drugs from plants since the early 1990s – supposedly, according to reports at least 50 percent of the best selling American drugs are factored with natural products. However, these are FDA approved drugs – a different animal than herbal products.

What's the difference? In general terms, American drugs utilize certain active ingredients of a plant whereas, herbal remedies usually utilize the entire plant.

Natural health products, as most know, are not FDA approved for safety or efficacy. Therefore we consumers are to quite literally "shop for health." It is often not helpful to get specifics from our physicians for advice on individual natural remedies because they are highly trained in medicines. However, it is vital that you advise your physician on a regular basis of what you are adding to your normal daily diet, i.e., your herbal supplements or remedies. Vital. Why?

Herbal-natural products, wonderful as they can be for the right purposes, are introduced to your as-is body correct? First, taking certain herbal remedies can actually have serious adverse effects on your system or, the current medications in your system. It is possible the mix can be toxic, or perhaps effect the absorption of other vitamins or medications in your system.

Second, taking ANY supplement-remedy NOT according to the dosage recommended on the container can create minimal to massive discomfort, side effects or illness. In a nutshell, be just as Cautious with herbal remedies as with a drug you would begin taking. (It wouldn't hurt to keep a concise date journal of your own status – we forget quickly.) TIP – You will likely find a Pharmacist well versed on many herbal remedies and their what-to's and what-not-to's on intermixing. Better yet, speaking to an Alternative Health specialist (there are many in the phone book) can be a remarkable education – particularly on how certain herbal remedies can react with certain drugs and what symptoms to be aware of. In addition, search the Internet – an incredible tool for gathering informational news. Find expiration dates on containers you intend to buy as well.

There are hundreds more words to use to educate one about herbal remedies and we do not have space here. Before overviewing some possible natural answers to today's illnesses, stresses or syndromes, do be cautious in your purchases and read, read, read.

Note: Serious side effects and drug interactions of today's common herb supplements are found from Ginkgo biloba, St. John's wort, Ginseng, Kava. Avoid them. (For some specifics go to: http://www.aafp.org/afp/990301ap/1239.html) Some of today's most common American issues consumers want resolved through natural products are: Sleeplessness, sleep disorders, digestive problems, stress relief. Natural ways to address them are:

GENTIAN ROOT - Nourishes and strengthens the digestive system. It stimulates the appetite, nutritionally supports the liver, and nourishes the spleen, pancreas, stomach and kidneys. Used by many for relief from IBS (irritable bowel syndrome) and diverticulitis.

SPEARMINT - Spearmint is a great aid to digestion, and relieves gas. It has a calming effect on the entire body. A few drops on your pillow can be very soothing.

PASSION FLOWER - This herb eases anxiety-induced insomnia. It's very calming and eases muscle spasms that can be very painful and keep you awake. One warning: Passion flower can cause sleepiness, so it would be advisable to avoid driving for a few hours after use.

PEPPERMINT Used as a tea, it eases digestion, relieves gas and helps with insomnia. Don't take peppermint if you are on iron supplements as it tends to interfere with the absorption of iron. VALERIAN - This is probably the best known herbal remedy for sleeplessness. It eases both nervous tension and muscle tension. It's great for combating stress and relieving insomnia. Valerian tea is a natural sedative. High doses could cause paralysis and a weakened heartbeat, but used as the package suggests, and it is a very beneficial aid to sleep. It is known as the valium of the nineteenth century.

WOOD BETONY - Because of its calming effect on the nervous system, Wood Betony is good for anyone suffering from Parkinson's disease. It's also great for calming anyone's nerves and promoting sleep. Use it as a substitute for black tea. The taste is very similar, but it contains no caffeine.

–ed. G. Jones

Some herb info from: About.com network at: Herbs and Sleep

Upright Rows

noreply@blogger.com (Jonesy) — Mon, 26 Feb 2007 01:08:00 +0000

Adjusting a Potentially Dangerous Move

One exercise you should consider adjusting from your weight training program is the Upright Row. This exercise places the shoulder in internal rotation as the arm is raised, a position that does not allow sufficient space for the greater tubercle to clear the acromion. Supposed "proper form" requires pulling the elbows as high as possible. This simply increases the degree of internal rotation and magnifies the danger of impingement.

The onset of pain from Upright Rows often is not immediate, although it may be. Usually the inflammation in the tendons and bursae increases with shoulder motion after the workout is over. Pain may develop hours or days later, making it difficult to associate the pain with a particular exercise. People with this inflammation usually feel pain during any stressful shoulder exercise––such as Bench Presses, Incline Presses, Behind-the-neck Presses, Behind-the-neck Pulldowns, Pullovers, and Military Presses.

Upright Rows accelerate rotator cuff degeneration. If you do them, you risk developing chronic tendonitis or bursitis.

How do you adjust this move? If you love this move, and it definitely has benefits, as you lift up into the Upright Row, separate the hands as you approach top of the move, i.e., the contraction (instead of meeting the fists at center). Hand separation should be a good 6-10 inches apart depending on your physique size.

-ref. ACE Certified News

Find more health and fitness articles at Bay Bridge Fitness FitGrams.

Stretching Correctly

noreply@blogger.com (Jonesy) — Mon, 26 Feb 2007 00:11:00 +0000

Stretching . . . or Stretching Right!

So you know how to stretch? A growing body of research suggests that some people who stretch to avoid injury when they workout or play sports can get injured from the stretches themselves. In one survey of 4,000 running injuries, stretching exercises were found to be a major cause of injury. The study also determined that those who were injured performed certain exercises that placed excessive stress on joints, ligaments and muscles. (Among those were: the plow, hurdler’s stretch, standing toe touch.) If you avoid these stressful stretches and observe the following precautions, you will be able to stretch safely.

Perform slow static stretches (we do static stretches in classes), not bouncing or ballistic stretches such as leg kicks, or sitting hamstring bounces. Although studies show that ballistic stretches are as effective as static stretches for increasing flexibility, there is a possibility you will rupture ligaments and cause microscopic tears in your muscles. One reason for this is that bouncing causes the muscle to contract at the same time you are forcing it to stretch. Also ballistic stretches are not as deliberate as static stretches and the uncontrolled momentum of your limb may overload a joint and force it to move beyond its natural range of motion, likely damaging connective tissue. (Ballistic stretching is used more as sports specific and likely only appropriate per a coach's instruction.)

How do I know I'm stretching correctly? Stretch your muscles only about 10 percent beyond their normal length. When a muscle is stretched to this limit, you should feel a comfortable tightness in the center of the muscle. Do not stretch any farther; if you feel discomfort at the muscle’s end attachments, you are stretching too far and subjecting the tendon to too much tension. Never stretch to the point of pain. Remember that improving your flexibility is progressive—it cannot be done in one or two sessions. Helpful videos for stretching can be a terrific learning tool from the Pros!

Forcing muscles to stretch beyond their capability can cause injury and also loss of elasticity. Remember this . . .

Warm-up is Pre-workout . . . Stretch is Post-workout

Ed. note: Aside from possible injury, if you stretch too far, the muscle you are stretching actually contracts to protect itself. A correct stretch brings on muscle tension, but should never bear pain. This is why I nag in class ‘no pain during a stretch.’ Should you become injured from overstretching, treat the injury like any other stress injury. Reduce the intensity of your exercises and apply ice packs to the affected area (ice 10-20 min., every 2 hours – no more). Ice will lessen the discomfort and reduce the swelling. Of course, if you experience severe pain or if the discomfort of any injury lasts for several days, consult your physician.

Find more health and fitness articles at Bay Bridge Fitness FitGrams.

Newsletter "FitGram" from: BayBridgeFitness.com

—Portions from: Guide to Lifelong Fitness, U.C. Berkeley Wellness, Dr. Timothy P. White.
—Edited/augmented by ed.