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| Thanks Jan :O) | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Thanks Pirkko will go and get some tennis balls tomorrow I had an injection last night into he heel boy did it hurt but at least i can walk to day Kazza |
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| Marion, great stuff!! It's finally sticky! Good on you!! Jan |
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| I don't think that I move side to side that much, only slightly once I become fatigued about 3/4 into it, then I get a second wind to get to a higher km total. Its always in my back on the right side or sometimes both, it's annoying.... I do agree, when I slow my breathing down it can ease it but usually I don't want to as i'm against the *** . Jen |
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| Of course, I am not a personal trainer or a medical practitioner.... but this is what I was able to find regarding the problem of stitches whilst exercising. Just google and you will find all sorts of information. ************************* ************************* ********** A side stitch is a piercing sensation just below the ribcage, usually felt when you're running. In the past, several different theories tried to explain the cause: trapped gas, swollen liver, stomach muscle cramps. However a recent and fairly conclusive theory holds that strain on the ligaments connecting the liver to the diaphragm is the cause. The liver "hangs" from the diaphragm by fibrous bands called ligaments. Running exerts a steady downward force on your liver, stretching these ligaments. In addition, when you exhale (usually as your left foot hits the ground), your diaphragm is pushed up. That means your liver falls with gravity as your diaphragm rises, placing considerable strain on those poor ligaments. The result? A stitch. The cure? Stop running immediately and press your hand just below the pain. This should raise your liver up, relieving the strain on the ligaments. Inhale and exhale evenly as you press down. As a preventive measure, take deep, full breaths while running. If you take shallow breaths, your diaphragm is consistently raised, which wreaks havoc on your ligaments. Exercise is great, but remember to be kind to the rubber bands keeping your organs in place. |
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| Not that I know of Felice. The lactic acid causes the burning sensation after you've been exercising for a couple of minutes. Popular opinion seems to say that stitches come from moving in a particular way. That's why I asked Jen if she had much sideways movement when she's on her xtrainer. Marion |
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| Hey Marion :-) I thought a build up of Lactic acid caused stitches? |
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| A good way to stretch out the lower back muscles is to lay on your stomach draped over the fitball. This is very soothing especially if you have some gentle music in the background. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| You can also do an advanced version of Superman using the fitball. Lay on the fitball on your stomach. Keep one foot on the ground and raise other straight out behind you. Stretch the opposite arm out infront of you. imagine there is elastic running through you from the tips of your fingers to the tips of your toes, push and try to lengthen the elastic. Keep your balance and hold your abs in tight, hold position for 10 seconds working up to 30 seconds. Repeat with the other arm/leg. |
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| Leg and arm raises: Strengthening exercise for back and hip muscles. Lay on your stomach, arms reached out past your head with palms and forehead on floor. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 30 seconds( work your way up gradually). Switch sides. This is also known as Superman! LOL |
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| The Plank: Strengthening exercise for back and abs (also strengthens arms and legs) Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and forearms. Keep your back straight and legs straight. (Like a plank) Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, use balance on your knees instead of your toes. After you have mastered it for 10 seconds at a time increase to 15 seconds and work your way up to doing it 3 times for a minute at a time. Bandits who are at the beginning of their journey may find this hard as they will be carrying a lot of weight. It is difficult at the start but if you keep on doing it you will get stronger. |
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| Can I just say I'm so pleased that Yahoo answered my request and made this sticky. I will try to come in and update as often as I can. I will also try to answer any questions and if I don't know the answer I'll try to find it out. Marion |
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| Hi Jen, Apparently no one really knows what causes a 'stitch'. How much side to side movement do you make when you are on the xtrainer? Has your food 'gone down' when you start? Marion |
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| I'm going to post several exercises for strengthening the back but before you do any of them make sure you do at least 5-10 minutes warm up like using the treadmill or crosstrainer. You will also notice that a lot of the exercises are core strengthening which in turn supports the back. The Bridge: Strengthens several core muscle groups Lie flat on your back, bend your knees at 90-degree angle, feet flat on floor. Raise butt off floor, keeping abs tight (You can activate these abs by coughing - concentrate on contracting these muscles) Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times. |
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| i'm glad this is now a sticky! marion do you have any exercises on strengthening the lower back? im having a bit of trouble with it these days. Thanks! |
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| Hi Marion Just popping into congratulate you on getting this thread made Sticky, I know how many times and for how long you have tried to get this done so good on you for persevering with Yahoo. It was drummed into me prior to banding, that the band didn't work on it's own, it was a tool to work with diet although I hate the word diet and prefer to use "healthy eating in moderation" and exercise. So I'm happy to see this thread now stuck to the front pages with the other stickies that are so necessary to remind us how help our band work successfully i.e. band/diet/exercise. Leanne |
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| Hi Kazza and others with HEEL SPUR get two tennis balls, remove your shoes, sit down, and roll the tennis balls under your foot arches for about 15 - 30 minutes every day! This definitly helps. I have also found a cure with a vibrating plate. They are expensive, but I was so surprised when my heel spurs disappeared after a few days of use. Some gyms have vibrating plates. I purchased mine from TVSN and can use it at home. It has not given me any weight loss, but all my joints in knees, hips, feet are so much better - and no more heel spurs! But tennis balls definitly work. XX Pirkko |
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| OOOhhhh I got a question (waves her hand around in the air) When i'm on my xtrainer I drink water, not huge amounts but is that is what is giving me a stitch in my side, sometimes both sides??? I get on over an hour after dinner, what can I do to stop it? Jen |
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| Happy happy days- this is sticky! | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| God damn..... Yep it explains why it can be so hard :-) | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi Tracey if you email me on grandbear54@hotmail.com I will send you a copy. I didn't actually write the plan for Bandits. I wrote it while I was losing and it's some of the things I did to get to goal. When you buy an exercise ball make sure you get a good one not a cheapie. Make sure it has a non-burst guarantee. Also make sure you get the right size, if you are tall you'll want a large size one and vice versa. Marion |
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| Oh Glorious wise one...........has a nice ring to it!LOL It takes 3500 calories to burn 1lb of fat so to burn a kg it takes 7700 calories. Walking at a brisk pace you would probably burn 350-400 in one hour. Jogging or working at a fairly intense level on the cross trainer you could expect to burn around 600-650 calories. Obviously the bigger you are and the more muscle you have the more calories you will burn. My hubby does RPM class and regularly burn 1100 calories. If I do it I'm lucky to burn 400! So you can see it's not that easy to burn a kilo of fat. Marion |
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| Hi Marion! Soooo heres some questions which I know will depend on the individual but anyway.... How many Kj (or Cal) need to be burned to lose 1 Kg? And what does this equate into in exercise terms eg one hour running etc? Thanks oh glorious wise one ;-) Love Felice |
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| Marion, thank you very much for taking the time to write up those exercises. I have copied them into word and printed them out. I am going to put them into a folder with plastic sleeves and start using them tomorrow. [my surgery isn't for another 6 weeks, but I am sooo excited] Thanks again, Tracey PS, I am going to go shopping for an exercise ball, do you have any suggestions? And I read somewhere that you had written an exercise program for bandits, is this correct and how do I get my hands on that? Lol.. |
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| I have asked Yahoo once more to make this sticky. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
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