The Joy of Exercise

Strengthening and Stretching

We know that each Yoga exercise is initiated from a neutral spine — and this alignment ensures that a balance of muscle action is achieved around each and every joint and in and out of every movement. Muscles can only pull on bones and joints —they can’t push. So all muscles work in pairs, and when one muscle is contracting around a joint, its opposite number is stretching. In order to maintain a perfect balance, it’s important that the muscles are strong enough to hold the joints in a stable position — and also long enough to allow them to travel through their full range of movement. The fascia also plays a big part in this, through its connection to the muscles. (more…)

And so to the inner and outer muscle thighs, muscle groups which don’t get worked very regularly in everyday life but which most people would like to see firmed up a bit.

Stand facing the pool edge, both hands extended for support. Your feet should be about hip-width apart as usual, and parallel. Keeping them this way, gently raise your right leg a few inches straight out to the side and lower it again, repeating with alternate legs.

Posture-check, making sure your stomach muscles are well contracted to support your lower back, and the knee of your standing leg slightly bent. (more…)

Trouble Spot

Many people suffer from knee problems, be it inflammation, pain when they walk downstairs, or as a result of some sort of injury. The knee is a complicated joint which needs looking after! Indeed, many people are encouraged to exercise in water if they have some kind of knee trouble because the pressure you place on them is drastically reduced when submerged. However, before doing a bit of DIY physiotherapy, check out any complaint you may have with a physio or at a sports clinic. Fitness is a specialized area, and your local doctor may not have experience in prescribing suitable exercises. And even if you don’t suffer from any knee trouble, keep it that way with these three simple rules. (more…)

It’s time for action, a gentle 10-minute warm-up to prepare both body and mind for the aerobic and muscular exercises in the main circuit.

Time invested in this part of your workout will pay good dividends.

• You want to work your way around your body, mobilizing each joint so that they move smoothly and safely. Try to act normally in the water. Move in a controlled and graceful manner, without cutting corners or becoming instantly uncoordinated.

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While each muscle group is unique in its practical functions, all the muscles are stimulated in the same basic way. With weight training, the goal is much more than simply to move weight from Point A to Point B. (The same principle applies to isometrics.) The goal is stimulating, and thus increasing strength in, a body part by alternately shortening and lengthening: the muscle being primarily focused upon against the resistance of the applied load, be that, weight, the body, or static tension. (more…)

The mind-muscle link is a neurological pathway that is developed with experience in progressively contracting muscles during resistance exercise. Essentially, it is learning to feel the muscles work through a combination of strict form, mental concentration, and well-executed repetitions—all of which combine, in another of those synergistic systems, to create heightened outcome. To develop a muscle, it is essential to feel it work. (more…)