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How not to use a trampoline

Trampolines have quickly become the must have fun and fitness accessories. But as trampoline ownership has increased so the number of trampoline related injuries has also risen.

The UK based Royal Society for the Prevention of Accidents (RoSPA) figures tell us that, in 2002, 11,500 people went to hospital after suffering a trampoline accident. This figure was a 50% increase on the previous year. Approximately 75% of injuries occurred when there were 2 or more people on the trampoline and the least heavy person is five times more likely to be injured. A particularly worrying statistic for parents is that children under the age of six are the most vulnerable.

Injuries vary from minor grazes, bruises, strains and whip lash, to broken bones and more serious injuries including paralysis and even death.

The Chartered Institute of Physiotherapy have published some common-sense safety guidelines that anyone owning a garden trampoline should be familiar with.

To avoid injuries they recommend:

1. Stretching before and after trampolining
2. Don’t push your body too far when trampolining to avoid muscle strain
3. Control your bouncing and don’t go too high
4. Never attempt somersaults or flips as awkward landings can have serious consequences.

Their twelve point safety advice for trampolines is:

1. If possible set the trampoline in a hole, with the mat at ground level, to reduce the distance the user could fall.
2. Always keep trampolines clear of fences, trees and any other yard or play equipment. Erect netting around the sides of the trampoline to stop users falling off.
3. Ensure trampoline has a securely fastened frame pad to cover the entire spring system, hooks and frame
4. Place cushioning material (such as wood chips, sand or soft lawn) under and around the trampoline
5. Check the wear and tear on the trampoline mat and springs before use
6. Use the trampoline only when the mat is completely dry
7. Children should always be supervised by an adult. It is not advised that children under age six use large trampolines
8. Only one person should use the trampoline at a time
9. Users should always jump in the middle of the mat
10. Never exit the trampoline by bouncing off - climb on and off carefully
11. Users should remove all jewellery, buckles or anything that might catch and should not wear hard shoes; socks should be non-slip
12. Never sit or crawl under the trampoline

Another key point that should be considered is the trampoline quality. The current popularity of trampolining has resulted in the availability of many cheap trampolines are unsafe and don’t meet basic safety standards.

Always check that your chosen trampoline meets relevant safety regulations and it’s size is suitable for your garden or yard.

Every race will have its results – those who won, those who did well and those who, literally, also ran. Knowing and appreciating the results the 5K Training you take part in is important, not because you want to work up to a world record or even want to compete with the professional runner, but simply to know how your level of fitness and running abilities compares with others in your age group and of you fitness level.

If your mind will let you imagine and not compare, a good athlere will run the 5k in close to 15 minutes. The best of college runners and professional will run the distance in around 13 plus minutes. A fit 35 year old should be able to do the race in between 35 to 40 minutes. A 75 year old woman may take about a minute for every year of her age – 1 hour and 15 minutes plus. And all of them are doing times that they should be proud of. So you see, there is a huge variation in the times that can be achieved in a 5k race. It depends on your age, fitness level, how much you run on a regular basis and your motivation.

As an amateur runner you should look at your Jogging race results in the context of your personal performance, and not in relation to what others are achieving. What is important is how good you feel after running 5k. Tired but also exhilarated? Do you feel like have pushed yourself as hard as you should, with no energy reserves left at the end of the 5k, but at the same time with a high that makes you wish you could do more? If the answers are yes, then your have achieved a good 5k result.

Of course, a race is not like Jogging . Here you are not running in isolation and there are other runners whose performance you can use to benchmark your own.There are 5K race results and then there are benchmarks, what do you do about benchmarks and where do you start. For example if you area 35 year old female and the top amateur runner of your age group ran it in 28 minutes while you took 43, should you be dejected at your 5k result? Does it mean that your physical condition is below average and you need to do something about it? Should you up your training and practice to try and reach that level? Not necessarily. Age is not the only grounds for comparison. Perhaps the lady who ran the 28 minutes is not working and has more time to practice. Maybe she is able to spend money on getting professional training. Her motivation may be to do a sub 25 minute 5k race. You may have limited time for practice, may not feel that need to spend money on a trainer and have no such ambitions to go below 25 minutes. The comparison is unfair. When benchmarking your race results, find out more about the people whom you are comparing your performance against. If you find that your timings are comparable to people of your age group, who run under similar circumstances and have the same motivation as you – exercise and fun – then you are getting good 5k results.

Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn all about the right way to train for a 5K and helpful hints for your 5K race. Come by Jogging Tip.com right away and when you decide to join the jogging community for free then you will receive your free ebooks.
 

Many people have discovered that performing a stretching routine a few times each week is a great way to improve their fitness and flexibility. Stretching is an ideal low impact exercise which you can do at any pace that you find comfortable. This makes it a great low impact exercise routine for the elderly, those with reduced mobility, and even children.

Finding a stretching routine that meets your needs can be a challenge, but if you do your research, there’s a wealth of information out there that will help you discover what works best for you. For example, The Stretching Institute offers a free six part e-course that will take your stretching routine to a new level.

There are other sources of information where you can learn about different stretching routines. Check out your local library for books and DVDs. If you belong to a fitness club, they’re sure to have a professional on staff who can help you get started. And of course there’s always the internet. Do a search for stretching routines and you’ll come up with well over 300,000 results.

The program you choose will ultimately depend on your personal preferences and your available funds. You might find that high quality information on stretching routines can cost more than any free advice out there. Just remember that you get what you pay for.

One of the more costly means of creating a great stretching routine is to hire a personal trainer. These professionals can help you come up with a customized stretching routine that will suit you perfectly. They’ll teach you how to do each move correctly so that your workout is as effective as possible.

The services of a personal trainer are often available at fitness clubs and gyms. A number of these exercise facilities also offer stretching classes to teach proper form and the various movements that you can integrate into your personal stretching routine.

If you would rather do your stretching routine in the comfort of your own home, you might want to take a look at the numerous fitness DVDs that offer stretching instruction. They’re easy to find wherever DVDs are sold, or you can buy them on the internet. The best online selection can be found at sites that focus on exercise and health.

If you experience difficulty with any of the movements, you can always modify the techniques so that they’re more comfortable to perform. Your best bet is to find a DVD that offers alternative stretches for those with less flexibility.