THE COMFORT CLUB

THE PHYSICAL ELEMENT OF WHOLE BODY FITNESS

The exercise session is made up of 6 different parts (components).

1.Warm up. We need to prepare our bodies for the work ahead. It is very important to take adequate time for the body to respond to the demands we make. If you have not exercised for a while or are over 50 or overweight, then this section is doubly important. In time the heart, a muscle itself, will become more efficient and our bodies will respond faster. Wewill also become more flexible, so our warm up time decreases over the weeks. It is here also that we 'rehearse' certain moves that we shall do later.

2.Short Stretch. Now we are warm, we can encourage greater flexibility, relaxation of the muscles and improved range of movement by gently stretching the main muscles used. IT IMPORTANT TO PERFORM THESE CORRECTLY.

3.Aerobic component. The pace of exercise gradually builds here. Over the weeks the length of the aerobic session will increase as the heart and the body become more efficient and more able to cope with the demands we make. These improvements must be made safely with the current level of you personal fitness in mind. We need to know how hard to work and not go beyond our own limitations, which in themselves are variable, subject to stress, lack of sleep, hormones. Make allowances for 'off days'. Gains in fitness will not be made overnight. You will need to disciplined in your attendance, come with a friend to 'make' you come when it's tempting to miss a class or pay in advance for 10 lessons.....that way you won't want to lose the money (also you gain one FREE class). During the aerobic section you should be working hard but not "all-out". Breathing quicker, getting hot and sweating; somewhat is OK. Panting/gasping and sweating profusely is not OK. Do find your own pace; use the guide on the handout to help yomonitor this. Cool Down: Our circulation and heart rate need to return to normal gradually. In cool down we repeat earlier warm up moves in a more relaxed and gentler fashion. NEVER stop moving completely during the aerobic and cool down section, it is very bad for the heart and can cause fainting.

4.Muscle strength and endurance training (often referred to as body toning/condition or floorwork). Again performing these correctly is very important. We need to be 'specific' in the way we work individual muscles. The benefits of this kind of exercise are many but include: improved body shape, increase in bone density (of particular importance to over 50's as it helps offset osteoporosis), greater strength and improved posture. It will also help rehabilitation following injury. Exercises performed wrongly can cause lots of problems and can cause injury so try to follow the correct technique. It is vital that you breathe in the right way: breathe OUT during the straining part of the exercise. If you have any specific joint weakness or back trouble let the instructor know at the time. It's not always easy to remember individual problems.

5.Long Stretch. We repeat some earlier stretches and add some more to develop the length and flexibility of specific muscles. Concentrate on performing them correctly and feeling the stretch in the 'belly' of the muscle. Ask for assistance if you cannot feel a stretch. Not taking the time to do these properly will contribute to muscle soreness. The old adage 'no pain - no gain' is not true in this case.

6.Re-mobiliser. Following our relaxationwe now have to re-awaken ourselves and return our bodies to their pre-exercise state. Even though we would rather stay in our 'relaxed' condition unfortunately it isn't safe. On the plus side this is the shortest component.