You can throw yourself at physical challenges in your teens and twenties with little thought about how it may affect your body. It’s only as we grow older that physical constraints become more apparent, particularly when we play a sport that we haven’t participated in for ages. Think of the parade of slings, casts and bandages that comes off any return flight from a ski resort. But it’s the same for the resurgent squash or tennis player, Sunday leaguer or businessman-cum-marathon runner.
However, you can fend off unnecessary injuries by improving your structural strength through exercises to develop your major muscle groups; your mobility through stretching the muscles around all your major joints; and your aerobic capacity through regular training.
STRUCTURAL STRENGTH
You need to develop your thighs, hamstrings, abdominals, lower back, chest, upper back and shoulders. This sounds a lot, but it can be broken down into a simple routine that won’t take long but will maintain your major muscle groups effectively.
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Fixed-position lunges
15 repetitions each leg
Holding a weight in each hand (4kg to 10kg), stand with your legs in a “stride” position. Bend both your knees to 90 degrees, keeping most of your body weight on the heel of your front foot, and come up again. Stand tall throughout. The movement should be steady, about three seconds for each repetition. Then repeat with the other foot forward.
Squat with lateral raise (crossover)
15 repetitions each side
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Holding a weight in your right hand (2kg to 6kg), feet level and hip distance apart, bend your knees to a squat position, and lower the weight towards the ground in front of your left foot. As you stand up, raise your arm and weight directly above your right shoulder (a “sweeping” action, keeping your arm straight throughout). Finish standing tall, with one arm above your head. About three seconds for each repetition.
Shoulder press
15 to 20 repetitions
Hold a weight in each hand, heavy enough to let you complete the repetitions. Sit with your back supported by a bench, and your hands above your head, elbows at 90 degrees. Push the dumbbells high above you until your elbows are almost straight, then return to the start position. Three seconds for each repetition.
Full crunch
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30 to 50 repetitions
Lie on your back with your legs elevated, your knees bent and your hands at your temples. Lift your shoulders off the ground in a “sit-up” movement, pulling your knees towards your chest so that you curl into a ball position. Focus on tightening from the base of your stomach, and try to think of pulling your belly button inside yourself as you lift. Repeat routine two to three times.
MOBILITY
You should stretch every day, especially your hamstrings, quadriceps, back and shoulders.
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Hamstrings Place your right leg on a bench, step or rail, keeping it straight. Bend your left leg slightly to give you more stability. Lean forward from your hips over your raised leg, making sure to keep your lower back flat. You should begin to feel a stretch in the back of your upper leg and in towards your knee. Hold for 20 seconds and then lean slightly further over to increase the range of the stretch. Hold for a further 20 seconds, relax and change legs.
Back Lie on your back and pull your knees in towards your chest as far as they will go, hold for about 15 seconds and relax (repeat around three to five times). If you want to increase the stretch, place a cushion or some towels under the base of your spine.
Cat stretch Get down on your hands and knees on the floor, making sure that your back is flat. From here, arch your lower back up and hold for about five seconds, then return to the starting position. Repeat 10 to 15 times.
Knee rolls Lie on your back with your knees bent at 90 degrees and your arms out to your sides in a “T” position. Slowly lower both your knees to the right while you turn your head to the left. Bring your knees back up and then drop them to the left, turning your head to the right.
Shoulders Stand tall, reach both hands behind you and hold them together. Lift them up towards the ceiling. You won’t have to go far before you feel a stretch at the front of your shoulders. Stop and hold for 15 to 20 seconds. Take your right hand and, going over your shoulder, place it as far down your back as you can. Place your left hand on your right elbow and push backward. You should feel the stretch in your right shoulder and slightly down your right side. Switch arms and repeat.
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AEROBIC FITNESS
You need to do either fast walking, running, cycling or swimming for 30 minutes, four times a week. Three sessions should be “constant pace”, and one should be “interval training”, using a split of 90 seconds hard work and 90 seconds recovery (such as walk and run). This combination develops your strength and aerobic endurance.
Find out more about Matt Roberts at www.personaltrainer.com