To Your Health
July, 2009 (Vol. 03, Issue 07) |
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Do a Google search on the Internet to find local riding clubs in your area, or stop by your local cycle shop to find plenty of organized riding events from beginner to advanced levels.
Just remember your helmet!
6. Active Stretching
Yes, stretching can be an effective workout if done correctly. I recommend a technique called active isolated stretching (AIS). Use a strap or rope hooked around your foot to assist with the stretches. This is different than static stretching, where you hold a stretch for 20 -30 seconds. Static stretching actually increases your risk of injury if you perform the moves too aggressively. AIS is performed actively: You move your muscles back and forth in a controlled manner instead of holding them in one position.
AIS is based on the principle of reciprocal inhibition, which simply means you contract (shorten) the muscle opposite the muscle you want to stretch. As you contract one muscle, its opposite has to relax due to this reflex. By taking advantage of this reflex, you get a greater stretch than you would otherwise. AIS helps to overcome injuries by balancing muscles, going through all the available motions and decreasing stress on your joints. After a 15-minute session, you will feel dramatic changes in your body. For even more benefit, perform these stretches prior to doing any of the exercises listed above.
Well, there you have it: Six fun ways to keep your body lean and healthy no matter your age. What more could you ask for? Take your time and introduce new exercise programs slowly, combining different options for variety. With time, these routines will become easier to perform as the health benefits build exponentially. So get out there and enjoy your Golden Years. With regular, appropriate exercise, you'll have the time of your life!
Perry Nickelston, DC, is clinical director of the Pain Laser Center in Ramsey, N.J., where he focuses on performance enhancement, corrective exercise and metabolic fitness nutrition To learn more about Dr. Nickelston, visit www.painlasercenter.com/Our_Practice.html.
