Get yourself match fit

Useful stretching tips to keep you competitive

Get yourself match fit

Regular sport is a great way to exercise your heart. Our fitness expert Maureen Hudson offers some useful tips to keep you competitive whatever your level.

Sport is not just great exercise, it’s sociable too, providing a place where you can meet friends, de-stress and give your heart a workout all at the same time. The one thing you want to avoid is injury. Every sport will test your body in its own way. A few simple exercises that strengthen the key muscles will help you stay free from injury and go on being competitive for years to come.

Working with light weights is a very effective way to get fit for sport. Try holding a tin of beans (about 0.5kg) in each hand, building up to 2kg weights. High repetition with a light weight allows you to get the benefits of resistance training without over-straining, which is the key to developing lean muscles rather than bulk. NB: If you’re taking up a sport for the first time, or you have injuries, illnesses, or conditions that require medication, consult your doctor before undergoing any exercise regime.

Pace yourself

Perform these exercises to the right intensity and you will feel it afterwards, but if you can’t get out of bed in the morning, you’re pushing too hard. Set your pace according to the intensity of your sport and your level of fitness. Always start slowly and build up, rest between each set of repetitions (reps) and begin your session with 5 to 10 minutes of controlled, short stretching.

Gentle - 1 set, twice a week. 0.5kg weights
Medium - 2 sets, three times a week. Up to 1.5kg weights
Hard - 3 sets, five times a week. Up to 2kg weights

REMEMBER TO STRETCH BEFORE AND AFTER EXERCISE

Hips, bottom and hamstrings
Stand upright, hands down by your sides. Hold your belly in tight, keep your hips and shoulders square and your chest lifted and step forward with your left leg so your knee is bent at 90 degrees and in line with your ankle. Slowly push your back knee towards the floor to work your bottom. Hold for a moment and return to the start position, pushing through your front heel as you return.
1 set = 2 lots of 10 reps.

Knees
Slightly bend your knees and ankles, place your hands on your thighs, hold your tummy in tight and slowly rotate your knees under control.
1 set = 5 rotations left, 5 rotations right.

Thighs
Strengthening the quads (thigh muscles) will help to protect against knee injuries. Stand with your feet slightly wider than your hips and your toes slightly turned out. Hold your tummy in tight, keep your chest up, squeeze between the shoulder blades and slowly sit back. Lead with your bottom. As the knees move forward your bottom must stop just above knee level. Push back up through the heels. Use your bottom muscles to return to your starting position, finishing with your hips under your shoulders, and avoid tilting the pelvis.
1 set = 2 lots of 10 reps.

Wrist
Take your weights and, with your tummy in tight and your knees and elbows soft, extend the arms in front. Point your knuckles at the ceiling and slowly flex your wrists up and down, feeling a pull in your forearms. Repeat from side to side.
1 set = 2 lots of 10 reps.

Shoulders
Take your weights and stand in a split stance, with one foot forward and one back. Brace your tummy muscles and keep your chest lifted. Take the weights slowly above your head, keeping your eyes and head forward, shoulders away from your ears. Do not lean backwards or arch your back. Slowly lower the weights back to the starting position.
1 set = 2 lots of 12 reps.

Get yourself match fit

Get yourself match fit

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