What’s New
Welcome to issue three of Inter-Active , it doesn’t seem long
ago that we were getting ready for the Christmas festivities
and now spring is poking it’s head around the corner, bringing
with it the joys of Easter, bank holiday’s, lighter nights and
hopefully some warmer weather!
This issue is packed full of facts, exercises and seasonal info to
get you into the swing for spring and maybe help you kick start
a healthy regime for the coming summer.
Bank Holiday
Closures
Friday 3rd April
Monday 6th April
Spin bikes
At the beginning of January the Sports
Centre invested in 6 new state-of-the-art
spin bikes, allowing us to offer
additional spaces and better
availability for the indoor cycling
classes.so if you have always fancied trying out indoor cycling then now’s your
chance. Please asked at the
reception for more information regarding days and times of classes.
Monday 4th May
Monday 25th May
Lottery grant
Manor Nifty 50’s group have secured a grant from the Big Lottery Fund which
means the group can continue to provide exercise opportunities for both men
and women over the age of 50 here at the Manor Sport & Recreation Centre.
Fascinating Facts: Bones
Did you know that?

Babies are born with more than 300 bones in
their body. As we grow into adults, some of the
bones merge together - an adult skeleton has 206
bones
Italian-style beef stew
An easy, super healthy stew full of vitamin C
Cooking time: Prep: 10 mins Cook: 20 mins
Skill level: Easy | Serves 4
1 onion, sliced
1 garlic clove, sliced
2 tbsp olive oil
300g pack beef stir-fry strips, or use beef steak, thinly sliced
1 yellow pepper, deseeded and thinly sliced
400g can chopped tomatoes
sprig rosemary, chopped
handful pitted olives


When children are little, their skeletons
re-new themselves every 2 years!


Oxygen is carried around our bodies by red
blood cells, which are made by the bone marrow

The smallest bone is in the ear. It is called the
stirrup bone and is the size of half a grain of rice

The biggest bone is in the leg. It is called the
femur or thighbone

The strongest bone in the skeleton is the
jawbone
Over half the bones in the skeleton are found in
the hands and feet. The hand alone has 27 bones
In a large saucepan, cook onion and garlic in olive oil
for 5 mins until softened and turning golden.
Tip in the beef strips, pepper, tomatoes and rosemary,
then bring to the boil.
Simmer for 15 mins until the meat is cooked through,
adding some boiling water if needed.
Stir through the olives and serve with mashed potato
or polenta.
Nutrition per serving:
Kcalories: 225
Carbs: 7g
Saturates: 3g
Sugar: 6g


Method:

Bones are alive! They are growing, living
tissue. Bones are constantly renewed throughout
our lives through a process called resorption. A
process called formation then adds to the bones
Bones are actually hollow - the inside of a bone
is filled with bone marrow, which is then
protected by the hard, outer surface of the bone
Ingredients:


Protein: 25g
Fat: 11g
Fibre: 2g
Salt: 0.87g

A broken bone will take about 12 weeks to heal

Your skeleton increases about seven times in
mass through your childhood, so this is the vital time
for it to get plenty of bone building calcium
I never knew that:
Humans and giraffes have
the same number of
bones in their necks. It is
just that giraffes have a
much longer vertebra!
Fitness Focus
The oblique’s are located at the sides of your abs. The
problem is that oblique exercises involve twisting of your
torso and it is too easy to perform these
exercises incorrectly. By not performing the moves with
proper form you are risking injury and sacrificing results.
Russian Twist, Medicine Ball
This Russian twist is an effective exercise for developing the abs, and is performed by rotating the body from side to side with the body in a
v position. It comprises of multiple movements and requires good balance, established core strength and coordination. Below you'll find a
guide and step by step instructions that describes the correct technique for the Russian twist with medicine ball exercise.
Level: Advanced
Equipment Needed: Yes
Step 1:
Sit on a gym mat holding a medicine ball in both hands
Step 2:
Make sure you find your centre of balance and then raise your feet off the
floor so that you are balancing on your buttocks
Step 3:
Hold the medicine ball out in front of you with straight arms
Step 4:
Twist the torso to the left and then to the right, reaching and planting the
medicine ball on the floor each side.
If you find the above exercise too hard then have a go at the exercise below. Oblique crunches are easier than the Russian twist above,
your lower back is supported and in a more stable position. Below is a step by step guide on how to perform the exercise and remember
no cheating and swinging through your hips, keep them nice, still and bend at your waist.
Oblique Side Crunches
Level : Beginner/intermediate
Oblique side crunches target your external and transverse oblique muscles.

Lie on the floor with your lower back stacked against the floor and knees bent.

Lift your shoulder blades off the floor and maintain this position throughout the exercise.

With your arms straight and slightly above the floor,
touch your left foot with left hand, come back and
repeat on the other side. This is one rep.

Do at least 2 sets of 20-30 reps.
Club and Group Focus
Here at the Manor Sport and Recreation
Centre we have a variety of clubs that use the
facilities. This issue’s focus is on the Nifty 50’s
group that meet on a Monday and
Wednesday morning.
On Mondays, the group take part in
Badminton games, Short Mat Bowls and
Table Tennis. On Wednesdays, there is an ‘Movement to Music’ class, followed
by a relaxing cup of tea or coffee and a chat.
If all of the above sounds too energetic, we also offer Chairobics class; a seat
based exercise class that runs on Wednesday after the group exercise class.
Apart from keeping fit the group also take part in organised health walks and
electric bike outings in the warmer months. But if you don’t fancy walking or
biking then there is always plenty of other
activities, outings and demonstrations organised throughout the year you can join in with.
Nifty Fifty — Class Times
Monday 9.45am to 11.00am
Wednesday 9.30am to 11.30am
Movement to Music 9.30am to 10.30am
Chairobics 10.45am to 11.30am
Quarterly quote
This issue’s quote is from a 1942 film,
but can you guess which one!
Of all the gin joints in all the towns in
all the world, she walks into mine.