Warming Up, Cooling Down and Stretching

WARM-UP
It is important to warm up before taking part in any sport or performance. It is recommended to perform a general warm up of around five minutes (to increase heart rate, body temperature, blood flow and breathing rate) followed by static stretches of all areas of the body.

A good warm up schedule could include:
* Jogging in place or jogging stairs
* Jumping rope
* Bench stepping
* Slide board
* Jumping jacks

Followed by specific warm-ups geared towards the activity you are about to perform (i.e. Ice Skating!)
* Ankle bounces and double-arm swings
* Double-leg lateral jumps
* Single-leg skip bounds
* Trunk/torso rotations
* Dry land rotational jumps: ¼ turns, singles, axels, doubles, triples
* Footwork drills

Ending with static stretches
* Neck
* Quadriceps
* Chest
* Hamstrings
* Upper & Lower back
* Hip Flexors
* Sides of the Torso
* Groin
* Shoulders
* Hip Abductors (outer thigh)
* Calf & Achilles
* Hip Adductors (inner thigh)


COOL DOWN
It is equally important to cool down after performing a sport or activity to give your body time to recover from strenuous exercise and prevent lactic acid build up in muscles.

A recommended cool down should include
* Slow jogging (or other light aerobic exercise) gradually decreasing speed and intensity to reduce heart rate
* Total body stretching


FLEXIBILITY & STRETCHING
Flexibility is defined as the ability of a muscle to lengthen without injury. Figure skaters need to train their muscles to be more flexible for a variety of reasons: Flexibility adds to the aesthetic appeal of long lines and extensions such as spirals, lay backs, various sit spin positions and extensions on landings and stroking. Also, when a skater takes a hard fall an injury occurs in the muscle or other soft tissue because a muscle is stretched beyond its “end point”. The purpose of training muscles to be more flexible is to:
* Increase the range of motion
* Reduce muscle tension
* Increase the level of certain skills and muscular efficiency
* Reduce the severity or prevent injuries
* Improve body alignment and muscular symmetry
* Delay the onset of muscle fatigue and prevention of muscle soreness after training
* Promote mental relaxation and help the mind to take control of the body

Regular stretching can aid in alleviating muscle imbalances, injury prevention or reduce the severity of injuries.

Areas of the body that are generally tight for figure skaters are: lower back, hamstrings, calf and Achilles tendon, hip flexors, quadriceps, and groin. In addition to stretching these specific areas, stretches for the chest, upper back and shoulder area are also appropriate. It is important that these areas be stretched frequently.

Types of Stretches:
There are several different types of stretches that you can practice, and it is important to know the types of stretches in order to choose the right type of stretch to perform.

Passive – usually performed with assistance (towel or partner) The stretch must be performed slowly in order to prevent injuries due to forceful manipulation of the body part.

Static –  Recommended type of stretching: can be performed alone and refers to when a muscle is slowly lengthened to its “end point”, held for 15-30 seconds and repeated three to five times. Slowly “creep” further into the stretch as the tension in the muscle begins to relax. Researchers have demonstrated that permanent lengthening is achieved when static stretching is performed slowly, at lower force and for longer duration while the core body temperature is elevated.

Ballistic –   Generally not recommended: “bouncing” a stretch beyond the end point. This is likely to initiate the stretch reflex (a nerve response that tells the muscle to contract if it is overstretched) and can cause injury or strain

Dynamic or Functional – the ability to use a range of joint movement for a particular movement within sport or physical activity. These movements are performed either slowly or rapidly. Dynamic or Functional stretching is considered a type of ballistic stretch and caution should be used when performing this type of stretch. A warm-up is recommended before stretching and then progress to static stretching before attempting any dynamic type of stretching.

Using Proper Technique:
Always use proper technique in flexibility training. Warm up to prepare your muscles and joints before stretching. Your warm-up needs to be at least five minutes to increase body temperature to the point where you begin to sweat.

As you stretch, concentrate on the area of your body that is being stretched in order to develop body awareness. Concentrating on the stretch will also help in allowing the muscles to relax and lengthen during your stretching. Hold each stretch for 15 to 30 seconds, release slightly, and repeat the stretch three to five times. The beginning of a stretch might feel comfortably uncomfortable. This is called the “end point” of a stretch and you should not force the muscle to stretch beyond the end point. However, as you hold the stretch, the tension in the muscle should ease a bit. At this time you can ease a bit further into the stretch to lengthen the muscle a little more. By holding the stretch until the tension eases, you can develop a new end point in the stretching muscle, thus safely stretching further.

Breathing should be slow and rhythmical. Inhale at the beginning of the stretch and exhale going into the stretch position. Breathe slowly and relax while holding the stretch.

A stretch should not be painful.

It is recommended that you stretch after each warm-up, after each workout and after each skating session.
Researchers recommend that you practice static stretches so your muscles can relax and the stretch can be sustained. During static stretching it is a good time to relax, breath deeply, concentrate on the muscles being stretched, how your body feels and to have quiet time for yourself.

Strength Training For Ice Skating

I've been reading a lot about figure skating recently, and in particular off-ice training. While I would love to spend every minute of every day practising ice-skating, it's simply not possible, and when I'm sat at home I want to feel as though I'm still working towards my goals.

I downloaded a Kindle book called 'Weight Training for Ice Skating'. They provide programs for off ice training of muscles that are both extremely important to ice-skaters, such as legs and core, as well as those that are often overlooked while on the ice but provide the body with overall balance, strength and stability such as shoulders and lower back.

The training program is divided into four-week intervals with four days training and three rest days in each week. I will add the rest of the weeks as time goes on but this is the first month training schedule.

Weeks 1-4: Strength Training

Days 1 & 3

Exercise	Muscle Group	Sets	Reps
Upright Rows	Shoulders	3	8 per set
Barbell Military Press	Shoulders	5	8, 6, 4, 2, 1
T-Bar Rows	Back	3	8, 8, 6
Barbell Curls	Biceps	3	8 per set
Standing Flies	Shoulders	3	8, 8, 6
Wide-Grip Lat Pull Down	Back	3	8 per set

Days 2 & 4

Exercise	Muscle Group	Sets	Reps
Squats	Legs	3	8 per set
Leg Press	Legs	3	8 per set
Calf Raises	Legs	3	20 per set
Lunges	Legs	3	8 per set
Leg Extensions	Legs	3	8 per set
Leg Curls	Legs	3	8 per set

* The videos I've linked to are either 'at home' versions of exercises that don't require gym equipment, or it's easy to see where hand weights (or water bottles/tins of beans) can be used in place of gym equipment

Before performing any strength training be sure to warm up the body for between 5-15 minutes. Star jumps, jogging, skipping... whatever increases your heart rate, increases blood flow to the muscles and warms up your body!

Also recommended are ab exercises and any core strengthening exercises such as planks, the pilates one-hundred and basic crunches.

Always remember to stretch out after any workout to reduce tension, strain and lactic acid build up in your muscles.

xx

Ankle Strengthening

Ice skating is hard on ankles! They are constantly bent and to balance we are advised to lean the front of our ankles onto the laces of the boots. On top of that ankles are twisting and turning constantly in order to actually move across the ice!

Ankle and foot injuries are the most common among skaters so, since prevention is better than cure, I'm on a mission to strengthen my weak ass ankles!

* Walking on toes (self explanatory!)

* Standing with feet together, rise onto the balls of your feet. Take a step forward remaining on the balls of your feet and walk in a 'tip-toe' motion for as long as you can.

Concentrate on spreading your weight evenly across your toes - rolling to the inside or outside can cause injury or strain

* Sit with your feet extended in front of you and feet slightly flexed

* Raise your right leg off the floor and flex your foot back towards you: in a circular motion (out, point, in, flex) rotate your ankle outwards.

* Repeat for ten rotations out then reverse the motion. The repeat on your left leg!

* To advance the exercise loop a towel or theraband over your feet underneath your toes or over your entire foot and pull back slightly on the ends to add resistance

 

* Stand with the balls of your feet on the edge of a step or kerb - hold onto something to help keep your balance!

* Raise your heels up onto the balls of your feet. Lower your heels until they dip slightly over the edge of the step without over-stretching 

* Repeat ten times. For a more advanced exercise raise one leg so you are balancing on just one foot and complete the exercise on one foot at a time.

* For another variation; bend your knees slightly throughout the exercise

* Tie a theraband in a loop around a sturdy piece of furniture. Put the inside foot inside the loop of the band

* Gently pull your foot across your body and return with control to start position

* Repeat ten times on each foot

 

This exercise will also work your inner thighs - win win!

Inspirational Image of the Day

I'm on a bit of a stretching mission and this is just divine!
xx

Achilles Stretches

Among the catalogue of errors I have wrong with my daft body is short Achilles tendons. This was a small problem when I was dancing as it simply meant there were a couple of exercises I couldn't perform the full range of motion of (for example, low squats - I get a quarter of the way down and have to raise my heels where most people can get two thirds of the way, or even down to the floor! Or ballet plies - I could never get a particularly low demi)

So, since I started ice skating (I've been four times this week!) I've noticed, not pain as such, more like discomfort in my Achilles. Skating is quite hard on ankles so I scoured the internet for some tips!

Achilles Stretches

Excessive stretching is not recommended - perform all stretches within your own range of motion. Never 'bounce' a stretch or stretch if you are in a lot of pain.

* Stand about an arms length from a wall or sturdy object 

* Place both hands on the wall, about shoulder width apart

* Step the right foot out behind you with your heel on the ground and your left knee bent (the distance of the step will depend on your current flexibility and will increase over time)

* To increase the stretch, lean into the wall slightly and bend your right knee as well - keep your heels on the ground at all times!

* To increase the stretch further, sink your hips down as well

* Hold for about 30 seconds on each side.

 

Similar to a calf stretch, however by bending the back leg too you focus the stretch onto the Achilles

* Sit in a chair with your feet flat on the floor

* Hold your toes gently but firmly and pull your big toe up and back; away from the floor keeping your heels on the ground.

* Hold for 30 seconds then repeat on the other foot

This can be repeated several times a day to loosen and stretch your Achilles tendon

* Sit with your legs extended and your knees straight

* Loop a towel or theraband around your right foot, just under your toes, holding the ends firmly in your hands (position your hands just above your knees)

* Pull back with your hands so your foot stretches towards you. To increase the stretch flex your foot and raise your leg slightly off the ground.

* Hold for 30 seconds then repeat on the other leg

 

This stretch targets your calf-plantar fascia... yep...

* Stand with the ball of your feet on the edge of a step or curb: hold on to something to help you keep your balance

* Keeping your legs straight move your weight onto to the right leg and lower your left heel over the edge of the step until you feel the stretch in your left calf and tendon

* Hold for 30 seconds then repeat on the other leg.

* Advanced versions include: both legs at the same time; balancing without using a handrail (be careful!) or balancing on your right foot with the left leg raised as you stretch out your right tendon.

New Regime!

Well, I'm pleased, proud and excited to announce that I have been cast in the new production of...

Pretty darn fabulous, hey?!

I know I've been quiet on here for the past week: I've also not shredded all week, which is really bad of me. However I have been ice-skating four times and performed in two shows! Quite a few people this week have mentioned that it looks as though I've lost weight or toned up - and the ultimate guide: my costumes are fitting easier again! Woop!

So: since this new project will be taking over a significant portion of my life (and obviously I don't want to look like a nob if I'm crap when it comes to skating in the show!) I will be changing focus of this blog ever so slightly to include ice skating training and all the off-ice conditioning and exercise I do!

xx

Inspirational Image of the Day

Marilyn Monroe working out on the weights bench - no pain no gain!
xx

Polenta Chips Recipe

I *love* polenta fries - polenta is a great alternative to potato and is just as versatile and filling.

1. In a large pan bring 500ml of water or chicken stock to a rolling boil and add 100g polenta in a steady stream, whisking and mixing away.

Be aware: polenta does some *very* odd things while cooking and has been described as 'boiling volcanically'! Keep stirring and mixing and try to avoid letting it sit still in the pan!

2. After about five minutes you will have a thick paste-like substance. Spoon out onto a pre-greased baking pan and spread as thick or as thin as you'd like your fries to be (I like mine quite chunky!)

3. Leave to cool for about twenty minutes then slice. Spread out on the baking tray and pop in a pre-heated oven (gas mark 6, 400 Fahrenheit, 200 centigrade) for around 40 minutes.

Once removed from the oven they can be eaten straight away, however I like mine extra crispy so I add one extra step.

4. Heat a little oil in a large frying pan over a medium heat. Add the polenta chips and fry until crispy: turn them over gradually until each edge is slightly browned. Remove to a sheet of kitchen roll to absorb the excess oil, then serve with rock salt or (my favourite) shaved parmesan!

Inspirational Image of the Day

Audrey Hepburn is one of my all-time heroines. I love this image of her practising ballet.

Fresh Start!

I started this blog several months ago - I had a plan to record my food and fitness, and post things like recipes, beauty tips and other lovely little things. However I have the worst motivation ever and completely neglected it.

However after a couple of weeks of trying out the 30 Day Shred (and keeping track of my progress on my Tumblr) I have decided to get back into this blog.

I'm starting fresh tomorrow morning with a food and fitness tracker - I've deleted my old posts from here so I don't have the distraction of seeing my previous failures.

I went food shopping today and have stocked up on lots of lovely food - low carbs, high proteins, lots of fruit, veg and low fat dairy. I'm getting back on the Shred bandwagon and going to kick my arse in gear as I'm sick of my stage costumes not fitting and feeling like I've let myself go (and let myself down too!)

So - get ready for exercise, good food and healthy living... and the occasional glass of pink wine. I'm only human!
xx