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cold winter for dry eyesDid you know: Muscle mass peaks at 30

Your physical strength is at its best around the age of 30 followed by a general decrease in muscle mass as you age (just more perks of getting older) however this can be countered by exercising your core properly each week.

Core stability/Spinal stability is not just having good abs when you take off your top, it’s having control of each of your vertebrae, your lumbar spine, pelvis and having whole body balance.

...... So don’t skip on your core exercises, you’ll regret it as the years go on!!

Health and fitness: Fight your cold this winter

Living in Swansea we are prone to rubbish weather on a daily basis, but during the winter months it’s even worse, so the chances of catching a cold is as likely to happen as Wales not Qualifying for the world cup. So help prevent your cold or reduce the length of your cold by 40% with a daily supplement intake of Zinc.

Nutrition Tip: Boost your Stamina

For all those enthusiastic about running 10k, half marathons, marathons, cycling or even participating in the brutal Spin class here at The LC we have a tip for you. Beetroot!!! This contains a large amount of Nitrate which relaxes the blood vessels allowing them to widen, increasing the volume of blood pumped through the blood vessels.  This will mean a greater amount of oxygen supplied to your muscles providing you with that extra burst of energy allowing you to work harder for longer!!

Exercise of the week: Overhead sit-up with rotation

This is a great exercise that targets your entire core, working your Abdominal, internal and external Obliques and your Transverse Abdominis.  It can be performed by sitting on the floor or to increase difficulty perform this exercise on a decline bench!

Endurance and tone: aim for high reps and light to no weight (20-30 reps/3 sets)

Strength and size: aim for low reps and heavy weight (12-15 reps/4 sets)

Give it a go, and let us know what you think!!!

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Local residents are being encouraged to make the most of Swansea Bay’s natural assets to help them get fit and stay fit. d222a96aa106d205b3366a5258b0a4cc

We areTaking Fitness To The Streets with a series of pop-up classes going ahead in some of the area’s natural beauty spots.

The first free class – a Bootcamp session -  goes ahead on Wednesday July 27th at Swansea Prom, at 6pm, using the outdoor fitness equipment near the Civic Centre.

We also have Bokwa, Tai Chi and other sessions planned throughout August at Langland beach, Mumbles Pier and other popular outdoor areas, all led by our knowledgeable instructors.

LC General Manager, Nic Beggs, says: “Clearly we are always keen to help as many people as possible reach their fitness goals here at the LC and we hope our Summer of special activities will help set people on the right road.

“There is a lot of very interesting and credible research around the effectiveness of exercising outside and the added benefits this brings.

“Being out in nature can act as an added stress-buster when you are exercising, having great scenery to focus upon can help to keep you motivated – and of course there are so many opportunities to keep fit for free outdoors.

“With the weather finally taking a turn for the better in Swansea Bay our summer fitness promotion is an ideal way to kick-start your fitness routine and I hope as many people as possible join in with these enjoyable sessions.”

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Last week our very own Tommy the Turtle got to visit local schools teaching water safety, this is what Tommy had to say: 11266672 701318719977949 5508150086695614442 n

“I had such a blast visiting some of the cool dudes at some of Swanse’a local primary schools!! Although Scott & Jodie gave away all my haribo!!! But it is ok I got them back when I got them with my water gun! Right time to swim over to the board rider and surf some waves! See you there!”

Check out the video here.

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This Father's Day (Sunday 19 June 2016), we are offering Dads the chance to be treated for a change as they announce their ‘Dads Go Free’ initiative for the day. Dads can enjoy free entry to the LC waterpark for the day.

The water park includes a main pool, a smaller child’s pool, three separate slides, a lazy river and a wave machine. The LC waterpark is also the home of the famous ‘Boardrider’ indoor surf simulator, perfect for adventurous dads who want to try their hand at a spot of surfing.

Nic Beggs, the General Manager at the LC said: “Our waterpark is always a popular choice with families but for Father’s Day we wanted to be able to give dad’s across Swansea and beyond the additional treat of free entry so they can enjoy their day with their children for free.  The unpredictable Welsh weather means that we are one of the few places that aren’t dependable on the sun being out. Come rain or shine we will be still able to offer Dads a fantastic day out with the kids this Father's Day.” 

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Fighting Fit and Fighting Falls in Later Years

P10608461At 87 years old Jean David is almost as fleet-footed around the table tennis table as she was when she was a girl, playing her friends at the local youth club.

A later-life fitness enthusiast Jean might easily be the poster ‘girl’ for the latest Public Health Wales and the Chartered Society of Physiotherapy’s Get Up and Go initiative – a campaign encouraging older people to help cut their risk of falls by moving more and by improving their balance, agility and strength.

A third of all people aged over 65 fall each year, with higher rates among those over 75, but falling does not have to be an inevitable part of growing older.

Jean lives in Swansea Marina and she can be found at the LC leisure centre three times a week enjoying their LC Gold classes – which are specially tailored for the over 50’s. She enjoys instructor-led movement classes as well as at tennis matches, badminton and her beloved table tennis. She says: “I used to play table tennis as girl at the local youth club. Now I challenge my teenage grandchildren at it.

“It is so important to stay as active as you possibly can for as long as you can because it makes such a difference to every part of your life and it can protect you from health problems.

“I know people who arrived at their retirement years and have gone into their shell and stayed in the house. It isn't a healthy way of living and it is something I decided I just wouldn’t do.

 

“I worked in the care sector for many years and I loved my job. I retired 22 years ago and I know it can be difficult to find a structure to your life after you retire, but going to the LC each week has changed my life.”

The focus upon building strength, co-ordination and muscle tone at Jean’s LC sessions are the ideal recipe for fall prevention, with strength and balance being key fall preventers.

Falls are major cause of disability in older people, and of course they can prove fatal too. Falls are the most common cause of injury-related death in the over 75s across the UK. Major falls which lead to hospital admission cost the NHS around £5,000 each time.

Jean continues: Exercise can be effective therapy for any number of health issues. I have lymphedema – which is a swelling caused by excess fluid in the arms or legs -  and my doctor was very pleased that I was doing so much regular exercise because it is therapeutic.

Fitness instructor Candice Herbert-Rees from the LC says: “I have seen a number of clients during my time as a fitness instructor who have suffered falls and it can really set them back. It isn’t just the physical impact of injury, which can involve a longer recovery time in older people, but it is the lasting impact it can have upon a person’s confidence in their body function too. That can prompt older people to become more isolated so it really is a serious issue.

“I know Public Health Wales have published useful guidelines for exercise for older people at risk of falls and the activities can include anything from tea dancing to Nordic walking and Zumba – depending upon an individual’s abilities and risk factors.

“It is so pleasing to see the older generation really taking their fitness seriously and taking charge of it. There is so much professional help and support out there for older people who want to stay active and since people are living longer it is vital that we all take care of our bodies as much as we are able to.”

Of course, fitness is only one reason to exercise regularly in a group. Jean says: “I have made so many good friends at the LC and we socialise together a lot, so if miss a class people notice. They will call in on me to make sure I am alright – like many older people I live alone so it is comforting me for and for my family to know people are looking out for me. I am fit and I’m confident on my feet but if I were to suffer a fall or an accident someone would be there.” 

 

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