Cholesterol-lowering foods

[Source: East Coast Cycos newsletter, published in Tri-Rudy newsletter, August 27, 2008]

'Functional' for your heart

For years, a "healthy diet" has been largely defined by foods that should be avoided. We've learned to (try to) stay away from potato chips, cookies and virtually everything else that tastes good. Now, the focus may be about to shift toward foods you should work to include in your diet. When major food manufacturers introduce new, specially engineered product lines, their message may be: Eat our cereals, pastas, and even cookies and potato chips as part of your healthful diet.

These new products, enhanced with natural ingredients, are being called "functional foods." According to the American Dietetic Association (ADA), functional foods may provide specific health benefits beyond basic nutrition when consumed as part of a varied diet. Many of the first functional foods to hit the shelves will tout the ability to lower cholesterol, a major contributing factor in cardiovascular disease, the leading cause of death in the United States and other industrialized countries.

However, you don't need to wait until functional foods reach supermarket shelves to make your diet more heart-healthy. "The idea of functional foods came, in part, from understanding which components in natural foods help lower cholesterol, such as soluble fiber, soy protein and plant sterols," says Tu T. Nguyen, M.D., an endocrinologist at Mayo Clinic, Rochester, Minn.

A careful review of what's already in your kitchen may reveal a ready cholesterol-fighting menu.

NATURAL FOODS

Natural foods fight cholesterol in a number of ways. Although dietary supplements are available for many of these natural substances, they are generally not as effective as the real thing.

Consider increasing your intake of foods containing the following cholesterol-lowering components:

Soluble fiber. We've all heard the phrase, "An apple a day keeps the doctor away." But did you know that adage also holds true for lentils? Apples and lentils are both rich in soluble fiber, which regulates your body's production and elimination of cholesterol. Other good sources of soluble fiber include dried beans, peas, barley, citrus fruits, carrots and oats.

Products containing lots of rolled oats and oat bran were the first to receive approval from the Food and Drug Administration (FDA) to boast on their labels that they may reduce the risk of heart disease when combined with a diet low in saturated fat and cholesterol. However, in order to reap the cholesterol-lowering benefits of oats, you must eat a sizable portion: the equivalent of about 3/4 cup of raw oatmeal each day.

Soy. Scientists first suspected a connection between soy and lower cholesterol levels after observing that people in Asian countries--where diets contain much more soy than in the United States--have significantly lower levels of heart disease than Americans. Experts believe natural soy compounds called isoflavones act like human hormones that regulate cholesterol levels. A 1998 study concluded that regular consumption of soy isoflavones may reduce total cholesterol levels by up to 10 percent.

A minimum of 25 grams of soy protein must be consumed daily in order to reap optimal cholesterol-lowering benefits. Good sources of soy protein include soy milk, tempeh, tofu, and textured soy protein, a main ingredient in many meat substitutes.

Fish. Researchers have found that, in general, the more fish people eat, the less coronary artery disease they have. Fish contain high concentrations of a unique type of fat, omega-3 polyunsaturated fatty acids (PUFAs). In addition to lowering blood fats (triglycerides), studies suggest that omega-3 PUFAs make the blood more slippery and less likely to clot.

A unique study completed in 1997 provided compelling evidence that eating fish can reduce blood cholesterol levels. Researchers studied people in two African villages located 40 miles apart. People from both villages had very similar lifestyles, but their diets were quite different. While one group ate a fish-heavy diet, the other group ate a healthy vegetarian diet consisting largely of rice and maize. Researchers found that the villagers who ate lots of fish had lower cholesterol than the vegetarians. The American Heart Association recommends eating fish two or three times a week.

Plant sterols. Foods containing plentiful plant sterols--naturally occurring compounds found in certain plants and vegetable oils--also may improve cholesterol levels. "Plant sterols are known to specifically block cholesterol from being absorbed by the intestine," Dr. Nguyen says.
However, very large portions of plant sterols extracted in powder form must be consumed in order to benefit. Functional foods may soon make heart-healthy consumption of plant sterols more feasible.

FUNCTIONAL FOODS

Functional foods have captured international attention recently thanks to a product marketed as Benecol. Manufactured in Finland, Benecol is a margarine made with a refined form of plant sterol called stanol ester, which is efficient in lowering cholesterol. A study published in the New England Journal of Medicine in 1995 indicated that regular, long-term use of Benecol may lower total cholesterol levels by up to 10 percent. FDA approval for sales of Benecol in the United States is pending.

Several other companies also are set to introduce functional foods. One major manufacturer will present a cholesterol-lowering margarine similar to Benecol, but enriched with a different form of plant sterol. This product has not been studied as extensively as Benecol.

Plant sterols and stanols are not the only ingredients being used in functional foods. Currently, the other major components are soluble fibers from oats and from a plant seed called psyllium (SILL-ee-um). Psyllium is a primary ingredient in many laxatives. New functional foods may offer tastier ways to consume this fiber.

A number of new products enhanced with oats and psyllium will soon be arriving in your supermarket. These functional foods will include dried pasta, frozen entrees, bread, cereal, baked potato crisps and cookies. Multiple servings of these foods must be consumed each day in order to potentially lower cholesterol.

Many more functional foods geared toward lowering cholesterol are anticipated. In order to provide benefits, these foods must be combined with a diet low in saturated fat and cholesterol, as well as regular physical activity.

"Lowering cholesterol with functional foods doesn't mean you can stop exercising, increase your calorie intake, or continue smoking," Dr. Nguyen says. "It is not a silver bullet. The message is, everything in moderation."

(From the Mayo Clinic)

Swimming technique videos

[Source: Posted by Tom Anzai on Tri-Rudy, August 27, 2008]

Part three of the front crawl technique videos working on high elbow recovery. After a discussion on technique and merits, a demo of high elbows is shown. Watch Ian's kick in the background at the beginning as he shows proper form (not that I'd want to take anything away from the speaker :-).

http://www.youtube.com/watch?v=PkVFsSjbdrg


Part I and II Video Links

This video describes the initiation of the hips and the elimination of the knee bend. There are also demo's of a non-fluid and fluid kick as well as some dryland exercises to work on balance and a supple kick:

http://www.youtube.com/watch?v=S_OqFTHq1G8

The other video describes the underwater catch portion of the stroke--one of the most common questions we get in the sport. Watch the underwater footage of the Olympics and check out their wicked high elbows!

http://www.youtube.com/watch?v=cmFJC9m_Awg&feature=related

Achieving your Goals

by Ronda Gates

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, August 20, 2008]

There's a great holiday card at my local gift shop. The front says, "Start your New Year's Resolution now." Open the card and it reads, "Get out your eraser!!

I've this sense that everyone whose hands have lifted that card from the rack has shook his or her head, chuckled and thought, "I can relate." Nevertheless, I left with the same sense of optimism I believe those readers share. "This year it will be different. "

Because the past few years HAVE been different for me I have a new sense of optimism about achieving goals. Your commitment that "this time it will be different" can be a reality. You are motivated, you are committed. you are optimistic. You may also be afraid that your best intentions will be compromised by another relapse. If you've ever said, I already know what I need to do, I just haven't been able to do it," here are some specific techniques to keep your spark ignited:

SET GOALS (and OBJECTIVES)

Goal setting is the art that makes everything else possible. It adds aim to energy, focuses effort and, for some, structures time. Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they're going or how they'll get there. You wouldn't take a long road trip without a map so it makes good sense to have a compass (and road map) for your fitness objectives.

Goals Should Be Smart

S = Specific. Saying, "I'll go to exercise class," is not a specific goal. I have a clearer picture when I write, "Next week I will attend step class at 9:30 a.m. Monday, Wednesday, and Friday."

M = Measurable. Set goals that are measurable in quality or quantity. Measuring body fat percentage, hip to waist ratio or journaling and record keeping of diet intake or workouts achieved or increases in heart rate reserve are powerful and motivating tools to assuring a new habit becomes a long term behaviour. Instead, make plans for an individual workout that nurtures you. Many folks find they're more committed to measurable goals if they report to a friend or colleague willing to help monitor their progress.

A = Attainable. In the enthusiasm of the moment we often make promises that are difficult to keep when enthusiasm wanes. If you're looking for a magic bullet the chances are you'll end up shooting yourself in the foot. Realizing that change doesn't happen overnight will help you set realistic goals you can achieve. It's the SMALL changes that are the key to permanent lifestyle change. For example, if are trying to lose weight you should avoid the painful rebound of crash dieting by planning to lose no more than one or two pounds a week.

R = Realistic. Goals should reflective of your values and compatible with your lifestyle. If not they can be the source of distress. Success is about learning how to customize your activities to find the right fit for you. For example, if you don't enjoy working out with others it's unrealistic to join an aerobic exercise class. I enjoy being with people most of the time, but have learned that my new heart rate monitor based exercise program is much more fun when I stride out on my own where I can manage my pace without distraction and return with a sense of accomplishment in addition to the satisfaction of another completed workout.

T = Timely. It's not smart to plan too many changes at once-it's too threatening to your internal sense of balance. Before you begin be certain you can identify other areas of your life that might be stressful and prevent you from "doing what you want to do". For example, although a workout can be an important stress reducer if it makes your schedule more unmanageable you may have to postpone a new weight training program or fitness class until it's more in keeping with a balanced lifestyle.

Write Down Your Goals

It's important to put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They can remind you of that promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention. Sadly, only 5% of Americans write down goals and objectives, but 95% of those who do succeed. (A survey of Fortune 500 executives indicates that they may be successful because they write down their goals and objectives

Identify Supporters And Saboteurs

Some of us can be the lone ranger, but most people need coaches, cheerleaders and people whose belief in and support of s reminds us of our commitment to change. The friendship and support of others will make it easier for you pass through the sometimes difficult transition from old to new behaviours. I know folks who have taken responsibility for themselves and embarked on a changed lifestyle only to discover that most beloved friends and family members feel they are being imposed upon. So, identify the people who will nurture you and help you maintain your well-being, as well as those (even your loved ones) who don't see your point of view. Those supporters will help you maintain your commitment during periods of stress

Plan for the Unexpected

Lack of time is the most frequently mentioned reason for discontinuing a fitness program. Life is filled with surprises so include strategies that assure you will make time for maintaining your commitment in the face of changing schedules, unexpected mini-crisis and external forces like long meetings, extra traffic, changes in car pools--you know what I mean!!

Affirm Your Behaviour

Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. They discover they are programming their sub-conscious to new beliefs. Affirmations should be positive such as "I am," "I have" as opposed to "I would like" or "I will try". Remind yourself daily, "I am a healthy person making changes in my lifestyle so I can live in the most healthy way."

Reward Your Success

Set up a reward system so you can reward yourself for changed behaviours. Each of us have different values for measuring success. Yours should be structured to satisfy you, not others. That reward should make you hum from head to toe! Good examples include extra time for yourself with a favourite book, a manicure or pedicure, a trip with a special friend or relative or a class or lecture or play that stimulates your mind. Avoid rewards related to food and drink that may be sabotaging in the long run.

Negotiating the path to new behaviours can be fulfilling and rewarding if we can hang in there for the weeks to months necessary to make new behaviours lifestyle habits. Then you are ready to actualize new potentials.

AB-SOLUTELY NECESSARY

Source: Ed Eyestone, in East Coast Cycos newsletter, published in Tri-Rudy, August 14, 2008]

Runners need strong abs almost as much as strong legs. We'll show you how to carve out a six-pack


Washboard abs, like sub-36-minute 10-Ks, are tough to come by and require lots of hard work and great genes. But who cares about ripped abs? Well, you should, because strong abdominal muscles can help make you a better runner. And since the abdominal muscles support the rest of the torso, runners with strong abs have better posture, a more stable gait, and fewer low-back problems. Added bonus: Our abs also help us move our legs and shift our hips, so we derive more power for these actions when our abs are well-developed.

Of course, doing a million situps is about as much fun as having your teeth bleached. And it's not much more effective, either. Instead, runners need an ab workout that targets the upper and lower abdominal muscles, along with the internal and external oblique muscles on either side of the abdomen.

Lucky for us, some of the best collegiate track teams have come up with such a workout. I like to call it "circuit abs" because it's a combination of abdominal exercises that rotate every 30 seconds. By rotating the exercises you ensure all ab muscles get strong. And the variation in the exercises allows one group of abdominal muscles to recover while another group is worked. Circuit-ab workouts can be done every day after you run. Here's how:



Set your watch to beep every 30 seconds, and begin the first ab exercise.
Do as many repetitions of the selected exercise as you can until the watch beeps.
At the beep, switch to the next exercise, which should work a different part of your stomach.
If you become fatigued before 30 seconds is up, simply rest until the next exercise begins.
Start with just 6 minutes total. Longer than that and you might have trouble getting out of bed the next day. Gradually work up to 12 minutes total.


There are many abdominal exercises besides the basic crunch. Here are just a few, along with the abdominal muscles they target. You can also invent your own.

Ins and outs: (upper and lower abs) Lie on your back, hands at your sides or under your buttocks. Move through the following four positions: (1) legs extended and 6 inches off the ground; (2) legs bent and pulled toward the chest; (3) legs extended up to the ceiling; (4) legs bent and pulled toward the chest again.

Crossover crunches: (obliques) Lie on your back with your knees bent and feet flat on the floor. With your hands behind your head, raise your shoulders off the ground and twist toward your left knee. Lower to the starting position and repeat, this time twisting to your right knee.

Straight-leg flutter kick: (lower abs) Lie on your back with your hands under your buttocks and both feet 6 inches off the ground. Keeping your legs straight, kick your feet in a flutter-kick motion.

Dying cockroach (sorry PETA): (upper and lower abs) Lie flat on your back with your legs straight, heels just off the ground, and arms extended above your head. (Be careful not to arch your lower back.) Lift your legs while simultaneously raising your chest and reaching for your toes (your body makes a "V"shape). Return to starting position.

End your circuit-abs workout with the following stabilization exercise. With this one, try to hold the position for 60 seconds, but don't be surprised if you're shaky after 30.

The stabilizer: (entire abdominal area) Think pushup position here, except your body weight should be resting on your forearms instead of your hands. Push your body to the "up"position, tighten your stomach, and keep your shoulders, back, buttocks, and heels in a straight line. Now hold.

Ed Eyestone, a two-time Olympic marathoner and men's cross-country coach at Brigham Young University, has a master's degree in exercise physiology.

Running slows aging process

[Source: Jill Christensen, from rom correspondents in Washington | August 12, 2008 in East Coast Cycos newsletter published in Tri-Rudy, August 14, 2008]

RUNNING can slow the aging process, according to a study conducted over two decades by American researchers and published today.

The study by the Stanford University School of Medicine found people over 50 who ran regularly over several years suffered fewer disabilities, had a longer span of active life and reduced their risk of dying early by 50 per cent compared to those who were inactive.

"The study has a very pro-exercise message," said James Fries, MD, an emeritus professor at the medical school and the study's senior author.

"If you had to pick one thing to make people healthier as they age, it would be aerobic exercise."

The study, published in the Archives of Internal Medicine, tracked 538 people over 50 who had run several times a week since 1984 and compared them to a similar group of non-runners.

As the subjects aged, the health gap between the runners and non-runners widened, continuing even into their 90s.

"We did not expect this," said Prof Fries, 69, himself an avid runner. "The health benefits of exercise are greater than we thought."

He attributed this to runners having a leaner body mass and generally healthier habits.

Running's effect on delaying death also was more dramatic than the researchers had expected - 19 years after the study began, 34 per cent of the non-runners had died, compared to just 15 per cent of the runners.

Heart rate zones

[Source: Tri-Rudy newsletter, August 12, 2008]

Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness.


The Energy Efficient or Recovery Zone - 60% to 70%

Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.


The Aerobic Zone - 70% to 80%

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%


Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic threshold (AT) is found - sometimes referred to the point of deflection (POD). During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.

The Red Line Zone 90% to 100%


Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.
Heart rate variations for a given intensity

A reduction in heart rate for a given intensity is usually due to an improvement in fitness but a number of other factors might explain why heart rates can vary for a given intensity:

* Dehydration can increase the heart rate by up to 7.5%
* Heat and humidity can increase the herat rate by 10 beats/minute
* Altitude can increase the heart rate by 10 to 20%, even when acclimatised
* Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute

Resting Heart Rate

To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quiet, lie down and relax. Position a watch or clock where you can clearly see it whilst lying down. After 20 minutes determine your resting pulse rate (beats/min). Use this value as your RHR.

If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. Use this value as your RHR.

The heart is a muscle so with regular exercise it will become larger and become more efficient as a pump. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).
Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:

* Subtract your RHR from your MHR giving us your working heart rate (WHR)
* Calculate the required X% on the WHR giving us "Z"
* Add "Z" and your RHR together to give us the final value

Example: The athlete's MHR is 180 and their RHR is 60 - determine the 70% value

* MHR - RHR = 180 - 60 = 120
* 70% of 120 = 84
* 84 + RHR = 84 + 60 = 144 bpm

Links:

• http://www.active2010.ca/index.cfm?fa=english_tools.target
• http://www.bchealthguide.org/kbase/topic/special/tx4374/sec1.htm
• http://www.brianmac.co.uk/hrm1.htm

Swimming efficiency videos

[Source: Tri-Rudy newsletter, August 12, 2008]

by Tom Anzai

I often coach triathletes who don't engage their front crawl kick and "want to save their legs for the bike/run".

There are two forces to help you maintain body balance in the water and reduce drag:

• head position
• continuous, fluid kick

Proper attention to how these forces enable you to swim with high hips will allow you to slip through the water easier.

This video describes the initiation of the hips and the elimination of the knee bend. There are also demo's of a non-fluid and fluid kick as well as some dryland exercises to work on balance and a supple kick:

http://www.youtube.com/watch?v=S_OqFTHq1G8

The other video describes the underwater catch portion of the stroke--one of the most common questions we get in the sport. Watch the underwater footage of the Olympics and check out their wicked high elbows!

http://www.youtube.com/watch?v=cmFJC9m_Awg&feature=related

Upcoming videos will explain/demonstrate proper arm recovery and balance as well as the Top 3 stroke deficiencies and how to correct them.

Swimming efficiency checklist

Source: www.trifuel.com

by Ben Greenfield

Press Lung: Ideal buoyancy in the water is achieved when the lungs, your body's natural life preservers, are pressed down towards the bottom of the pool. This is the foundation of downhill swimming and the position that allows for a more streamlined body. Think of your body as a teeter-totter, with the hips as the fulcrum. Pressing the lungs down brings the legs up, and vice versa. If the legs are down, they simply act as anchors, producing drag against the water that slows the rest of the body. Whether in the front or side swimming positions, always focus on pressing the lungs down towards the bottom of the pool. Once this becomes natural, you'll conserve enormous amounts of energy and see massive increases in speed.

Brush Thumb: A proper and full stroke should bring the thumb to brush against the thigh at the end of the pull phase. Too many swimmers cut their pull short, for the simple reason that it makes swimming easier. I guarantee that if you practice a full pull phase, you will feel horrible during your first few swims and the muscles will be completely fatigued by the end of the swim. After practicing for a few weeks, however, your body will adapt and your speed will skyrocket. One of the keys is to achieve the thumb against thigh position by using the powerful lat muscles underneath the armpits, not the relatively weaker biceps and forearm.

Boil Feet: The feet should be "boiling", just below the surface of the water. Feet that are submerged far below the surface are simply acting as drag-producing anchors, while feet that kick and splash above the surface are wasting too much time kicking in the air. We all know that the air produces no resistance, so this is wasted energy. Think about making tiny bubbles with the feet as you kick. While triathletes should not be wasting precious muscle glycogen stores in the legs during the swim portion of the race, a low-medium effort kick will be enough to keep those foot-anchors up.

Hide Head: If you are in a proper downhill swimming position, just a sliver of the head will show against the water. As you practice "Press Lung", a natural consequence should be that the head "hides" below the water. If your head/torso unit is high, your feet will drop. Once again, buoyancy is a crucial key to efficient swimming.

Puppet Elbow: Imagine that your elbow is attached to a puppet string that is pulling it straight out of the water in the recovery phase of the stroke. A full elbow recovery is very important, especially in choppy, open-water swimming, where a partially submerged arm in the recovery phase will quickly tire you out because of increased drag.

Cigar Mouth: For a streamlined breathing pattern, attempt to take as little of the head as possible out of the water when breathing. The best way to think about this is "smoking a cigar" when you inhale, meaning, for you healthy, non-smoking triathletes, that the breath only comes from the outside corner of the mouth while the inside corner of the mouth is under the water. As you learn this breathing method, you may end up swallowing a bit of water, but long term practice will result in more efficient swimming.

Raise Pinky: To achieve optimum pull against the water with the hand, while still maintaining a drag-free slice through the water, the pinky should be elevated higher than the rest of the fingers during the entire stroke phase. Every hand is different, so experiment with the outwardly turned angle of the hand until you find a position that gives you the most speed. One of the common mistakes I see when the pinky is elevated is a completely locked out elbow. Never completely straighten the arm when reaching towards the end of the pool because you'll be able to grab less water to pull against.

Wall Reach: "Reach Over a Wall", "Spear a Fish", "Take a Cookie From the Jar" - there are many ways to describe how your hand should feel as it enters the water, but the general idea is that you are grabbing as big a handful of water as possible when initiating the pull phase of the stroke. If your elbow was correctly drawn out of the water, this will result in a more vertical entry of the hand/forearm unit. Remember, the forearm creates pull against the water in the same way as the hand, so make sure to use it by keeping the elbow slightly bent as you reach over the wall.

Preserving Your Stride

Avoid contracting the "marathon shuffle."
by: Jim and Phil Wharton

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, August 7, 2008]

We're on a mission to prevent the spread of a condition we call the "marathon shuffle." It's the gait many marathoners develop when their muscles tighten and prevent them from running with their natural stride. Inflexible leg muscles inhibit the forward swing of the leg and the extension of the leg after the foot makes contact with the ground. The more flexible your hamstrings, hips, and quadriceps are, the more power you'll have to propel your body forward, which will make it easier for you to maintain your pace during the final stretch. This routine will increase your flexibility so your stride isn't compromised on race day. Do each of these exercises before and after your training runs.



Hamstring stretch: Lie on your back. Take a rope and place it around your left foot. Lift your left leg as far as you can, aiming your foot toward the ceiling. "Climb" up the rope with your hands. Hold for two seconds, release, and repeat 10 times on each leg.

Pelvic tilt stretch: Lie on your back. Begin with both knees bent and your feet flat on the ground. Place your hands behind your knees and lift your legs toward your chest as far as you can go. Hold for two seconds, then release. Repeat 10 times.

Hip abductor stretch: Lie on your back with both legs straight. Place a rope around your left foot, wrapping it around the outside of the ankle. Extend your leg across your midline, leading with your heel. Hold for two seconds, release, repeat 10 times on each leg.

Quadriceps stretch: Lie in the fetal position. Slide your bottom arm under your bottom leg, and place your hand on your foot. Grasp your top leg's shin with your other hand. Stretch your top leg back. Hold for two seconds, release, repeat 10 times on each leg.