BOUNCE)) ((BOUNCE ((BOUNCE))

((BOUNCE)) IS A worldwide fitness phenomenon using mini trampolines for fitness, suitable for all ages and abilities. t’s run as a franchise and Michelle it maurice runs the Stamford division. Classes are held most days of the week at the Stamford Welland Academy, mainly in the evening e cept for Saturdays. You can book online with individual classes starting at . or group bookings with a discount. Classes vary but was going to try ((BO NCE and BO and yes, that is how it is spelt. went with an open mind, not uite sure what to e pect, but ready to enjoy myself - and hoped that Michelle wouldn’t kill me.

Their motto is fun, friendly, fierce and can definitely agree with this. Also it’s addictive, and am addicted now! Eightyseven percent of shock is absorbed by the trampoline compared to oor based e ercise, so the low impact, weight bearing activity strengthens bones and stimulates the smaller stabilising muscles in and around joints improving muscle strength, e ibility and overall joint health,’ just one of the benefits of using a trampoline to e ercise on.

Michelle is a positive, friendly person who immediately made me feel at ease. She motivates and keeps everyone bouncing to the rhythm of the music. lashing disco lights also adds to the atmosphere and it’s good fun! Everyone was friendly with many regulars who told me that it takes a few sessions - about three - to get used to the moves, get your balance and enjoy it. t’s low impact but intense and you can bounce as hard or as little as you like, to suit yourself really.

At first it’s a bit strange bouncing whilst moving into di erent positions but you soon find your balance and just go with it the music certainly helps. found myself giggling away during the workout, it’s just so much fun and kept thinking about how many calories must be burning. Motivation in itself.

The first minutes of the class are spent bouncing and e ercising then another minutes lying on the trampoline doing toning e ercises. was impressed with the fitness of the others in the group and am determined to match them. would recommend ((BO NCE to anyone who is looking to keep fit, tone up, lose weight and have fun at the same time loved it and didn’t fall o once!

And then had a go at BO which is a bo ing based workout. oing Bo straight after ((BO NCE was a big contrast as you do this mainly without the trampoline. You warm up and then start the bo ing moves, a combination of punches and kicks against a free-standing punch bag. You soon get the hang of it. What you do on the right you always match on the left. Again doing this to music was great fun. Then you hop on the trampoline for some H T which really enjoyed. t’s intense but you just have to keep going, bouncing away. found doing the two classes really helpful. ((BO NCE being a low impact full body workout and with BO you can concentrate on your upper body and arms. have now been to ((BO NCE every week since my first class and have upped it to twice a week, and BO once a week. As said, it’s addictive. Give it a go, ’ll see you there!

IF YOU LOVE cycling, running or long walks (with or without a dog) then at some point you will probably have experienced a minor injury. It may be painful knees, sti back, shin splints, sore muscles or an ankle sprain. But thankfully these can often be avoided by warming up and cooling down before and after you exercise.

Warming up helps the blood to move into the muscles slowly so that the fascia (outer ‘skin’ of the muscles) can expand to accommodate the demand on your body. You can either use stretches to warm up or do a slower version of your activity.

When walking, feet exercises and balances will help to avoid stumbles particularly over uneven surfaces. Ten minutes of warming up is recommended. And then 10 minutes of cooling down will help to ease out muscles and joints.

Stretching helps lengthen muscles that contract when being used (think calves in cycling). If you don’t stretch muscles that work hard regularly, a permanent ‘bulk’ will build up, resulting in a lack of mobility such as not being able to touch your toes. Post workout Epsom salt baths really do help to regulate magnesium sulphate and relieve sore muscles or any aches and pains. Also, remember that muscles repair and build while we sleep, so make sure that you get a good night’s sleep.

These stretches are very similar and many of you will be familiar with them, and they do work. For best results do them in bare feet on a carpet. Don’t use any force with stretches, it is a gentle movement which allows muscle tension to ease.

Come onto all fours supporting your body weight with hands under shoulders and knees under hips. Then think about your breathing. Follow your natural breath a couple of times. Next time you breathe in allow your tummy to relax downwards and lift your chin a little, then when you breathe out reverse the movement arching your back and tucking in your chin. Don’t force anything, allow the movement to be gentle, it’s what your spine wants. Move gracefully from Cat to Cow with 5 – 10 breaths.

From the all fours position, tuck under your toes and take a breath in. As you breathe out move your bottom back and then up. Press into the fingertips and wrist area, keeping the heels lifted and knees soft. This position stretches the backs of your legs and the upper back. If you are comfortable, hold for 5 – 10 breaths. (Take extra care with this pose if you have any heart or blood pressure issues.)

From the all fours position sink the buttocks back to the heels and lower the forehead to the oor. Stretching the arms ahead will give the shoulders a stretch too, but you can rest them at the sides of the body. Don’t force anything. Try to allow the body to settle and relax in your posture and breathe as deeply as you can for five or so breaths.

Deborah, who is an experienced yoga teacher, holds friendly classes for all levels of fitness. Two new beginners’ classes start in September at Exton Village Hall on Monday evenings 7 – 8pm and Empingham Audit Hall on Tuesday mornings 10.30 – 11.30am. For people who want to improve their fitness there are two new classes of Yoga-Fit 6 – 6.45pm at Exton on Mondays and 9.30 – 10.15am on Tuesdays. You can contact her to book at deb@do-yoga.co.uk or check out the full timetable (8 weekly classes to choose from) at