FLEXIBILITY training is one of the fastest working methods of improving physical fitness, writes Andrew Burns, Lifestyle & Physical Activity Manager at the Mardyke Arena UCC.
- Improved balance
- Eliminates awkward and inefficient movement
- Increased resistance to muscle, ligament or tendon injury
- Reduced lower back pain
- Reduced delayed onset muscle soreness (DOMS, or the pains we feel after exercising hard)
- Ballistic or bouncing stretches
- Dynamic or slow movement stretching
- Static stretching
- Active static stretching
- Passive static stretching
- Proprioceptive neuromuscular facilitation (PNF)
Monday – HIIT – 6pm
Tuesday – Legs, Bums & Tums – 6pm
Wednesday – Pilates for all – 6pm
Thursday – Legs, Bums & Tums – 6pm
Friday – HIIT – 1pm
400g oat flakes
50g flaked almonds
50g sunflower seeds
50g pumpkin seeds
50g flax seeds or linseeds
50g desiccated coconut
A pinch of salt
90g coconut oil
90g honey or maple syrup
Optional: -50g dried fruit (currents, raisins, chopped dates, dried apricots, chopped prunes)
- Preheat oven to 160c.
- Mix all dry ingredients except the dried fruit, together in a large bowl. In a small pan melt the coconut oil. When cool add the honey or maple syrup. Pour the coconut oil and honey or maple syrup mixture into the dry ingredients and mix thoroughly.
- Spread the mixture onto two large baking trays in an even layer.
- Place in oven. After 20 minutes toss the mixture around and put it back in the oven for another 20 minutes.
- When granola is cooled, you can add in the dried fruit and mix well together Tip: Instead of using vanilla-flavoured yoghurts which can be high in sugar, add 1-2 drops of vanilla extract into organic plain yoghurt to ser
ve with your granola.
For more, check out Mary Carmody on www. marycarmodynutrition.ie; Facebook: MaryCarmodyNutrition; or YouTube: Mary Carmody Nutrition.
This week, rower and Mardyke Arena UCC Emerging Talent Programme athlete David Ross-Chu (left), tells us on how he is adapting to the current situation and maintaining his fitness.
“I’m a rower with Shandon Boat Club and a member of the Mardyke Arena UCC Emerging Talent Programme (ETP). Training during lockdown is very different to what I’m used to, but fortunately, with rowing it’s still something that’s manageable.
I borrowed a rowing machine from my club and I can keep following my training program. I have combined my training with cycling, running and circuits to ensure intensity is high.
“Recovery and nutrition have also been a bit easier to manage since lockdown started as I’ve had more time on my hands to balance them.
“While it has been difficult at times, training has helped me deal with the situation and I’m looking forward to getting back in the boat soon.
“I’m lucky to have great support from the ETP and my club, who have both provided me with plenty of fun challenges that have really helped to keep me motivated and training hard.”
Tips to boost your mental health, and another delicious recipe