Wednesday, January 7th 2009


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Whistling a Happy Tune - Matthew Jebb
For some people, whistling is more than just a way to hail a cab.
The language of "Silbo Gomero," found on the Canary Islands, is whistled instead of spoken. Not only is this a unique way of communicating, but it also has an incredibly long range - without technological aid, it can be used to communicate over distances of more than two miles.

Derek was joined by a regular contributor to the programme, Matthew Jebb from the Botanical Gardens in Glasnevin, to talk to us about this very unique whistling language, and also to tell us about his own experience while living in Papua New Guinea.

JENNY BRANIGAN - FITNESS AFTER THE FESTIVITIES
Now the tree and decorations are down but the kilos and inches are up! Christmas is a difficult time if you're trying to stay in shape. So in January, we all go bull-headed at the Gym and the Power walking but there are dangers and Jenny Brannigan - our very own Chartered Physiotherapist has bounded in to the studio to keep us on the right track.

The main problem is that people get all enthusiastic in January and set all sorts of ambitious new years resolutions, only to give it all up by the end of the month.

One major reason is lack of motivation. Another is that they do far too much, too soon and end up with an injury, which is where we come in. 80% of the population will make new years resolution and on average only approx 20% stick to them. 60% drop out rate for those who flock in January to buy gym memberships.

Pitfalls:

  • Doing too much too soon and getting an injury
  • People don't know how to progress themselves in a steady and safe manner
  • Not sure how to work equipment in the gym - are often intimidated and don't ask. This is a classic mechanism of injury
  • Often just use the machine without focusing on what area of the body it is meant to be doing - work an area incorrectly and cause muscle imbalances
  • Not enough rest to allow the body adapt to the changes being made
  • People do not have goals - they just want to get fit. Need to decide what exactly they want to do - lose weight, tone a certain area etc. If there is no specific goal, how do you get a sense of achievement, how do you then stay motivated?
  • Unrealistic expectations. People expect immediate results with minimum input and get fed up when this does not happen.
Most Important points for avoiding Injury when undertaking a new regime:
  • Prior to undergoing any exercise, you should warm up by running on the spot or on a treadmill for about five to 10 minutes to avoid excess strain on the heart and injury to your muscles
  • Stretch the legs, upper body and the neck. (Moving your head backward and forward and to each side helps reduce tension)
  • Stretch gently and slowly without bouncing
  • Exercising should never be painful - "No pain, no gain" is not the motto to follow anymore!
  • To minimise the risk of injury, muscle aches and 'niggles' build your mileage up gradually!
  • Never increase your mileage by more than 10% in a week
  • Never increase both speed and distance in the same week
  • Exercise regularly rather than sporadically
  • Include cross training into your programme with running, cycling, swimming or rowing. This prevents overuse of certain sets of muscles while maintaining/progressing your fitness
  • Always perform static stretches after exercising to minimise muscle soreness and joint stiffness. This also prepares your body for your next exercise session
  • Listen to your body - do not do too much too soon. If there is pain that persists despite rest, contact your Chartered Physio.
Tips for Exercising in Winter:
  1. Warm up! A proper warm-up is critical. Cold temperatures can make muscles tight and more prone to injuries.
  2. Get yourself a walking buddy. This will help keep you motivated and interested.
  3. Dress in layers. Start with a thin layer of synthetic material, like polypropylene, which draws the sweat away from the body. Next try fleece for insulation. Top this off with a waterproof outer layer (it is Ireland after all)! Must wear a hat to keep in the heat.
  4. Start a walking group at lunchtime. As lunchtime is an ideal opportunity to get even 15 minutes exercise into your day. 30 minutes is the recommended dose and you can break this up into two bouts if you wish. Good for keeping the body generally supple and prevents an accumulation of stress in the lower back from long hours of commuting and sitting at a desk.
  5. Join a yoga or Pilates course. Both are good for keeping you supple and stretched. More likely to keep it up if you have paid for the classes and put it in your diary.
  6. Join a team sport - more likely to keep going as you won't want to let the team down.
  7. Train for a charity event. You can work to help others while you work out and nothing beats a goal to keep. Aim for:
    March 22nd - Connemara Half Marathon
    April 5th - Great Irish Run, Phoenix Park, 10km
    June 1st - Flora Mini Marathon
    Oct Bank Hol - 30th Dublin Marathon


Tips for a Painless Skiing Trip:
  • Start getting fit NOW!
  • Be prepared for what you will be doing for the week - it's a strenuous but extremely enjoyable week
  • Plan well and bring what you may need - don't ignore any lower limb niggles you have, especially in the knees. You will depend on the legs when skiing, so see your local Chartered Physio and get them problem sorted NOW!
  • If you need tape, straps, get them now and get used to using them.
  • Bring a tube of deep heat or tiger balm - can work wonders when rubbed into tight muscles in the morning before the days skiing.
  • In the evenings, ice any sore points. If the legs are tight, contrast baths are great - 1 min of cold, 1 min of hot and alternate 5 times over the tight area.
  • Avail of the local pool / spas
  • Stretch the muscles daily
  • If you wear insoles or orthotics, bring them for the rented ski boots - don't forget to bring them home again!
  • Bring appropriate footwear for the après-ski sessions - many injuries happen when people slip on icy roads and injure themselves!
  • Don't be afraid to take a rest day if the legs are very tired - The highest risk of accident is after 3pm on the third day of your holiday.
  • This is because muscle fatigue reaches its peak 48 hours after you start your holiday.
  • Don't drink alcohol at lunchtime as it slows your reactions and makes you more reckless
  • Seek advice immediately after an injury - Clinics in ski resorts are well versed in treating acute injuries. Above all, do not ski with a swollen knee.


MOONEY'S MONEY WINNER
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