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21 Aug

#ROWING VIDEO - 5 TOP TIPS using a rowing machine via:@girlontheriver

13:00 - join Patricia Carswell, Girl on the river on her 'ERG!'

14:00

Patricia Carswell (@girlontheriver) supports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

The FIVE common mistakes on rowing machines. 

When I first started planning this post, I was going to make it a funny one, showcasing all the ridiculous things you see people doing on the erg. What, after all, is more hilarious to rowers than a gym rower making basic mistakes on the rowing machine? But I’ve had a change of heart – a bit of a Road to Damascus conversion. First there was the humbling experience of seeing the Crossfitters and the gym rowers beasting it at the Great Row, for all their lack of style. And then there was the niggling feeling that it just wasn’t fair to sneer.

I’m sure a gym regular could have hours of fun watching me trying to do a squat or a bench press, and Crossfitters could laugh me out of the box with my feeble attempts at pull ups. So instead of mocking I thought I’d try to do something useful. It’s still “how not to erg”, but it’s a genuine attempt to answer the questions that non-rowers have asking me about good (and bad) technique.

If you’ve anything (constructive) to add, or any questions you want to ask, fire away in the comments section or on any of my social media channels. You know I always love a good chat about rowing!

Why not join in? Follow her on Twitter: @girlontheriver

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

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29 Aug

#Menopause&SPORT - VIDEO Workout for your Menopause with Katie Morris @menomatters @WSNet

13:00 - choose the right workout for your Menopause

14:00

Three types of exercise for you menopause - cardio vascular, resistance (load bearing) and flex & stretch

Exercise, sport and generally keeping active are important for women of all ages.  As we face menopause and all the associated hormonal changes – maintaining our ‘core’ can make a world of difference as to how we enjoy this phase of our lives.

Your core is key to all movement skills – it builds your ‘mojo’ – and is what all athletes rely on for effective sporting movements. It also underlies a range of issues which occur after middle age; poor posture, stability, digestion, balance, back pain, muscle loss, osteoporosis, flexibility, urinary leakage, heart health, falls prevention, breathing etc. These all become intrinsically linked during menopause. If one declines they all start to ‘gang up’ often to a point of being overbearing.

It’s the suite of muscles which connect the upper and lower parts of your frame. It holds, protects and stabilises organs and helps with balance, breathing and stability. Think of it like a disposable coffee cup. Your pelvic floor is the cup bottom, the abdominals/obliques (tummy muscles) are the walls of the cup and your diaphragm sits on top like a lid. If  those muscles aren’t working in unison the core becomes wobbly – just like a coffee cup – until you press the lid on. Then it becomes ridged  . . . and wont leak!

Posture & stability - falling over is the most common cause of non-fatal injury in women. Loss of estrogen weakens muscles and it can affect the inner ears, which assist our sense of balance.

Better balance - Incontinence often occurs during menopause. Keeping your core strong provides better balance and helps distribute pressure evenly including when your bladder is full. Tai Chi, yoga, and basic balance exercises can help you get stronger, be more in control of your movements, and be in better balance.

Breathing - also plays a role here. Poor (shallow) breathing can negatively impact control of your pelvic floor. Engaging your diaphragm (the 'lid') to breath improves proprioception - part of the body’s balance system that communicates between core and pelvic muscle to help balance.

How do I choose? – consider three elements; cardiovascularresistance (load bearing) and flex & stretch. Try to get a bit of each element in whichever activity you choose to do. We rank sports/activities in our MenoMoJo manual under those three elements. Overall aim for 2-3 hours of moderate aerobic activity each week.

Enjoy – most important choose exercise that you will enjoy and feel euphoric about achieving. Be aware of your target heart rate and track intensity using the ‘talk test’ – you should be able to talk and breath comfortably whilst ‘working out’.  If you suffer from osteoporosis avoid high impact aerobics or activities where a fall is likely. Always talk to you medical practitioner before any major change in your exercise routines.

The role of exercise in abating many symptoms such as hot flashes, however, remains inconclusive. But, exercising beyond menopause is still the only noncontroversial and beneficial aspect of lifestyle modification – so embrace it.

Follow @Meno_MoJo on Twitter and find more information in our FREE MenoMoJo - magazine  - http://wsnet.co.uk/menomojo-magazine

Picture credit (C) - PowerhoopUK

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

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30 Aug

#RUNNING VIDEO - 5 TOP TIPS when you start running VIA: .@CatyCulp

13:00 - Gear, Apps, Diet, Plans & Recovery for beginners plus choosing a sports bra!

14:00

Caty Culp supports #HerMoJo - Five things i wish i knew before I started running!

Running can simultaneously sound like a walk in the park… and also incredibly daunting. I’ve been running off and on for a couple years now, and I feel like I’ve only JUST found my groove with running. In this video, I share with you 5 running tips for beginners, aka, 5 things I wish I knew about running from the beginning. If you don't know how to start running, this video is for you. Whether you’re training for your first 5k, looking for the perfect running shoes, on the hunt for running apps that you’ll actually use, or just looking for general running tips, I’ve got you covered in this video all about running for beginners!

Why not join in? Follow her on Twitter: @CathyCulp

Need advice on sports bras? - Look here - SportsBRA

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

Watch Live

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