CHOOSING A FITNESS PROGRAMME 3: FLEXIBILITY TRAINING

My all time show-off flexibility posture

Flexibility has been defined as the range of motion about a joint and its surrounding muscles during movement. Flexibility training is probably the most undervalued component of fitness. The ability to move a joint through an adequate range of movement is important for daily activities in general as well as sports performance. Activities such as gymnastics, ballet, diving, karate, and yoga require improved flexibility. Although flexibility is variable between individuals (gender, age, and genetics) flexibility in some joints can be increased to a certain degree by exercise, with stretching.

Stretching and flexibility exercises are an important part of any workout. Stretching your muscles after an intense workout helps to maintain flexibility, range of movement and improves body posture. Regular stretching after exercise can also help to reduce post exercise muscle soreness. Stretching should only be started when muscles are warm and the body temperature is raised. Fitness programmes that mainly involve flexibility are Pilates and yoga.

Some guidelines to note before performing flexibility exercise:

Should be done after the body is warmed up
Stretch to a point of discomfort.
Hold each stretch for about 30 seconds. As you hold the stretch, the feeling of discomfort should diminish.
Avoid holding your breath
If the discomfort intensifies, you should stop the exercise.
Stretches should be done slowly and smoothly
Proper body posture must be maintained.
Focus attention on the muscle being stretched; try to limit movement in other body parts

Benefits of Flexibility Training

Increase in the range of motion throughout a joint.
Increased range of motion can improve mobility in sporting events as well as everyday activities.
Proper range of motion in the joints allows for the natural alignment of the body to be maintained throughout the day, which may prevent or decrease pain or injury.

Exercises

Arm Across Chest

Place one arm straight across chest. Place hand on elbow and pull arm towards chest and hold. Repeat with other arm.

Triceps Stretch

Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.

Glute Stretch

Sitting on the floor with your right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to push right knee. Hold and repeat on other side.

Adductor Stretch

Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and hold. Repeat on other side.

Standing Quadriceps

Standing on one leg grab the bottom of one leg (just above ankle). Pull heel towards buttocks and push the hips out. Your thigh should be vertical to the ground. Hold and repeat with the other leg.

NUTRITIONAL/HEALTH BENEFITS OF PLANTAINS

P lantains are widely eaten in West Africa. Plantains are similar to bananas but larger in size. While bananas are termed fruits, plantains are vegetables. Bananas are mostly eating raw, while plantains are usually cooked before consumption. Plantains can be eaten unripe, ripen or over-ripe. When unripe, plantains are usually green in colour, when ripen, they turn yellow. In Nigeria, for example, unripe plantains are usually used to cook plantain porridge, ripe plantains are mostly fried and used as a supplement to main dishes like rice and beans. Over-ripe plantains are used to make snacks like plantain fritters.

COOL-CUMBERS…FIVE REASONS WHY CUCUMBERS ARE GOOD FOR YOU

A nyone would agree that cucumbers are one of the most handy and common (fruits) vegetables. In Nigeria, for example, it would be rare to arrive at a market and discover that they have run out of cucumbers. I love having cucumbers at home, as they make perfect snacks. Cucumbers are great ingredients for salads and juices. Plus, cucumbers have other uses besides eating them. For example, placing cool cucumbers on the eyes relaxes them and reduces puffy eyes.

NUTRITIONAL BENEFITS OF ZOBO/SORREL DRINK

z obo/sorrel was a must have during family gatherings. As children, we loved drinking it, not only because of how nice it tasted, but also because it coloured our lips and tongues red. Zobo (Nigerian) or Sorrel (Jamaican) is a red coloured drink made from a flower called Hibiscus sabdariffa. The sorrel plant contains a wide range of vitamins and minerals including vitamin C, calcium, niacin, riboflavin and a group of compounds called flavonoids. Flavanoids not only gives the sorrel plant its deep red colour, but, are also rich in antioxidants which rids the body of toxins. The sorrel plant also contains nutraceleuticals, which are said to be helpful to the health. Nutraceleuticals can help prevent and treat several diseases including diabetes, hypertension, heart disease, and cancer.

Fabila's Fitness Club

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