Page 22 - March/April 2019 Kwasind

FITNESS: FIT FOR SPRING
Sheila Corneil
As I sit here watching the snow fall I challenge myself to remember that spring is just around the corner. In fact by the time you read this we will be in the final weeks of winter. As we shed our heavy layers and once again enjoy the breeze that doesn’t hurt our face due to sub-zero wind chills, we may also embark upon outdoor activities that elude us during the cold winter months. Sports like sailing, running, hiking, biking and golf to name a few will challenge our bodies in ways that our indoor fitness regime throughout the winter may not have. Before you hit the trail or jump on a bike consider your conditioning in terms of energy systems like aerobic endurance or explosive power, short bursts of strength or long periods of constant movement. Ask yourself questions like is your core and back strong enough to hover over the handle bars of a bike for a long ride and are the muscles in your chest flexible enough to allow you to avoid the poor posture these long bike rides can facilitate?
Spring may be close but it’s not too late to prep your body for the demands of the outdoor activities that make summer so much fun. Building your core, upper body strength and overall endurance for sailing, or challenging your range of motion to effectively follow through on your golf swing are things you need to think about before you get on a boat or step on the course. Simply walking on a treadmill or lifting some weights throughout the winter are not enough to ensure you avoid the injuries of the “Weekend Warrior”. Many of the activities you enjoy outside require movement patterns that are not typically a part or your everyday life or even of your standard workout. Golf for example requires core strength and stability, full range of motion through the upper back and shoulders and spinal mobility. Sailing, canoeing, and kayaking, are all activities that will build upper body strength and endurance on their own, however, prepping for them in advance means less time complaining of aches and pains early in the season and more time enjoying a beer on the dock.
Your workouts must be balanced and always start with a strong foundation of performance fundamentals. Not all training should be specific to your sport. Building strength with squats or bench press may not carry over as a movement pattern you’ll use on the tennis court however the overall conditioning these exercises provide combined with movements specific to your activity, results in less injuries, faster recovery, better performance and overall more enjoyment of your chosen sport.
Summer is short and we’ve waited so long for it to arrive so head outside, but be sure to prep your body with the strength, flexibility, balance and endurance you need to really enjoy it.
UPCOMING PROGRAMS
Yoga Exercise Therapy
This program covers basic anatomy and exercises for the rehabilitation of common areas of concern such as ankles and feet, knees and legs, hips and back, and head, neck and shoulders. We will also address some basic neurology as it pertains to nerve issues and how to address pain due to musculoskeletal issues with self-care. This course will take your yoga practice up a notch with therapeutic exercise and education.
SCHEDULE: Wednesdays, 7:00 pm - 8:00 pm DATES: March 27th - April 17th (4 Week Program) COST: $80.00 Fitness Section Members
$99.00 Non-Section Members
Spring to Life Yoga
Combining roughly half an hour each of Progressive/ Guided Relaxation, Restorative Yoga, Pranayama (Yogic Breathing techniques) and Meditation will help you shed the winter, get centered for spring, calm the nervous system and practice peace.
DATE: COST:
Sunday, April 14th 2:00 pm - 3:30 pm $30.00 Fitness Section Members $38.00 Non-Section Members
Spring Cleanse
This program is designed to carefully walk you through an elimination of the most aggravating foods such as wheat, sugar and yeast and will leave you feeling full of energy with a spring in your step! Take the ultimate challenge and eliminate all potential offenders or tailor it depending on what you feel you are able to achieve.
Elimination does not have to mean starvation. In fact, there are several ways to incorporate clean eating into your lifestyle that leave you feeling satisfied. At the end of the program, we would work together to create a maintenance protocol based on your individual experience so you can continue to feel great throughout the summer, and well beyond!
DATES: Tuesdays, April 23rd – May 19th COST: $290.00 Fitness Section Members
$350.00 Non-Section Members
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MARCH/APRIL 2019 • KWASIND
SPORTS