news - sun city festival - sun city festival
TRANSCRIPT
June 202026501 West Desert Vista Boulevard, Buckeye, Arizona 85396
NewsSun City Festival Community Association http://oursuncityfestival.net
Find a decorated rock within Sun City Festival! You will know its one of ours
because SCF will be inscribed on the back. Bring it to the Sage Center for a roll of toilet paper and to be entered into a prize drawing! Drawing will be on June 30th or when all rocks are returned!
Happy Hunting
DESERT CRITTER PICTURE CONESTFrom the safety of your own home, snap a picture of a Desert Critter and send it to [email protected] to be entered into a drawing for a prize. All pictures must be received by June 15th.Drawing will be on June 16thPictures entered may be used by the Lifestyle Team and Sun City Festival.
2
NewsMany people see stretch-ing as an es-sential part of any exercise or workout re-gime. It helps us increase
our flexibility and our range of move-ment. Many of us also stretch to loos-en up before exercising, and to help recover after we’re finished.
Though stretching has long been a mainstay of nearly every workout rou-tine, does it have as much of an effect on performance and recovery as we believe?
The reason we feel more flexible after stretching is because of an increase in the level of discomfort we are able to bear at the extremes of our range of movement. This is known as stretch tolerance.
It was long considered that static stretching – holding a limb at the edge of its range of movement, usually for up to a minute – was a requirement for any decent warm-up. It was thought that pushing this range of movement would temporarily increase flexibility, in theory helping to prevent injuries and improve performance during ex-ercise.
Around the end of the last century, however, evidence emerged that static stretching could actually have negative effects on strength, power and speed. It’s widely been agreed since that stat-ic stretching should be avoided during a warm-up.
Dynamic stretching has instead be-come more popular during warm-ups. Dynamic stretching involves de-liberately moving a limb repeatedly through its entire range of movement.
Dynamic stretching doesn’t impede performance the way static stretch-ing does. In fact, it may even increase muscle strength while still providing the short-term increases in flexibility offered by static stretching. Before doing any type of exercise, a bit of dy-namic stretching is recommended.
It’s worth noting that static stretching does still increase range of movement. And any negative side effects may even be avoided if done properly. But static stretching a single muscle group for more than 90 seconds substantially increases the likelihood of worsened performance. Any static stretches done before a workout should be brief.
The opposite seems to be true for dy-namic stretching. It appears that per-forming dynamic stretching for less than 90 seconds is far less likely to im-prove flexibility and performance than longer bouts. When dynamic stretch-ing, give each muscle group attention and take your time.
Many people also like to stretch after exercising, usually with the aim of re-ducing muscle soreness and injury risk.
Delayed-onset muscle soreness is common, and usually follows exercise you’re not used to, or that’s particu-larly hard. The sensation of soreness is usually intensified when the muscle in question is lengthened. This tells us that the muscles’ inbuilt “stretch detectors” – called muscle spindles – are involved in producing that char-acteristic painful sensation. The nerve pathways linked to muscle spindles are closely related to neural pain pathways. This response might have evolved to allow muscles the time to recover.
Stretching to prevent muscle soreness has long been advocated. But evi-dence suggests that stretching just be-fore and/or just after exercise actually has no effect on muscle soreness dur-ing the subsequent days. So stretching to try and avoid the inevitable painful follow-up to a heavy workout is almost certainly not going to get you any-where. There is also currently no com-pelling evidence that stretching can help reduce injuries in activities with high injury rates.
Beyond static and dynamic stretching, other techniques have grown in popu-larity in recent years.
Ballistic stretching is similar to dynam-ic stretching, but incorporates bounc-ing movements to push the range of
movement to the very extremes of its limits. Another type of stretching, called proprioceptive neuromuscular facilitation, or PNF, involves repeated contraction and relaxation of the tar-get muscles in order to allow them to stretch. Many believe PNF enables a greater range of movement, but this effect only lasts for around five sec-onds after the end of the stretch.
All of these stretching methods will in-crease flexibility, but based on current evidence, static stretching is still more effective than either PNF or ballistic stretching at improving range of move-ment, and may even be slightly better than dynamic stretching.
But there’s really no need to over-complicate your stretching routine. Work the large muscle groups within their ranges of movement, and time things wisely so your stretches don’t detract from the rest of your exercise. While stretching on its own is unlikely to have much impact on your workout or recovery, a bit of stretching during your warm-up may help to gradually prepare your body for exercise.
That being said, stretching for the sake of improving flexibility still provides numerous health benefits, includ-ing improved circulation and reduced blood pressure. Public guidelines rec-ommend doing flexibility exercises two or three times a week, incorporat-ing both static and dynamic stretches.
If hammering out those stretches im-mediately after a workout is the most practical time to incorporate your flex-ibility training, it certainly isn’t going to do you any harm. And if you are wor-ried about injuries, your best bet is to focus on a thorough warm-up, which may well include a healthy dose of dy-namic stretching, too.
This article is republished from The Conversation under a Creative Commons license. https://theconversation.com/stretch-ing-expert-explains-how-best-to-do-it-before-and-after-a-workout-137962
Chuck Says Read this Article: Stretching: Expert Explains How Best to Do it Before and After a Workout
Dr Lewis MacGregorLecturer in Sport, Health & exercise Science, University of Stirling
PILATES 7:45 AM AQUA AEROBICS 8:30 AM
ZUMBA 9:15 AMBODY WORKS 11:00 AM
GENTLE YOGA 4:15 PM
ZUMBA 6:45 AMPILATES 8:15 AM
AQUA AEROBICS 8:30 AM HATHA YOGA 8:45 AM
BODY WORKS 11:00 AMGENTLE YOGA 4:15 PM
TABATA 7:45 AM AQUA AEROBICS 8:30 AM
HATHA YOGA 8:45 AMPILATES 9:00 AM
BODY WORKS 11:00 AMGENTLE YOGA 4:15 PM
Fitness Classes are returning to Sun City Festival!Check out oursuncityfestival.net for the newest schedule.
H.I.I.T. 8:00 AMS.E.T. 7:30 AM
STEP IT UP 9:00 AMStrength, Stretch, Balance 10:30AM
AQUA AEROBICS 11:00 AMYIN YOGA 4:15 PM
ZUMBA 5:15 PM
S.E.T. 7:30 AM STEP AND PUMP 9:00 AM
Strength, Stretch, Balance 10:30AMAQUA AEROBICS 11:00 AM
YIN YOGA 4:15 PMZUMBA 5:15 PM
3
News
MONDAYS TUESDAYS WEDNESDAYS
THURSDAYS FRIDAYS SATURDAYS
SUNDAYS
FITNESS CLASSES in Purple. Stop by the Sage Center or call 928-252-2100
YOGA SPOTLIGHTYIN YOGA JoshYoga that focuses on a long stretch of the fascia and deep connective tissues. It is accessible to all bodies and is meditative in nature. Tuesday/Thursday.
GENTLE YOGA AliciaYoga that is gentle of the body with slow relaxation movements. Class includes breathing tech-niques, mindfulness meditation, warm up and postures to help increase mind/body connection. Bring a mat. No prior yoga experience needed. Monday/Wednesday/Friday
HATHA YOGA SusanYoga designed to align and calm your body, mind, and spirit in preparation for meditation. Wednesday
Sun City Festival Fitness
News
Group Exercise ClassesThe Sage Center offers a wide variety of group exercise classes to help with every exercise need. We have certified instructors who can make exercise fun and challenging. Zumba is a high-energy, Latin-dance-based class. Yoga and Pilates are great to stretch and strengthen your muscles. Aqua Aerobics gives you a great workout in the water. Other classes focus on improving balance. A Class schedule is available on the Festival website.Classes: $4.00
4
Personal Training Returning June 1st
Personal Training:One-on-one personal training is available for those wanting or needing, a bit more exercise guidance or motivation. Personal training can help improve the quality of your exercise, provide additional guidance when you need it, or motivate you to stick to a consistent exercise program.One-hour sessions can be scheduled at your convenience.Fees:1 session: $35.003 sessions: $100.006 sessions: $190.0010 sessions: $300.00
Sun City Festival PresentsBlood Drive
Saturday, June 20th8:00 am - NoonCelebration Hall
Sage Center
Go to http://www.bloodhero.com (Sponsor Code: SCfestival)
orCall Chuck at 928.252.2115
to register.
Sun City Festival Fitness
News
5
Upcoming Sun City Festival
Lifestyle Events
Find a decorated rock within Sun City Festival!
You will know its one of ours because SCF will be
inscribed on the back.Bring it to the Sage
Center for a roll of toiletpaper and to be entered
into a prize drawing! Happy Hunting
Drawing will be on June 30th or when all rocks are returned!
Desert Critter Picture ContestFrom the safety of your own home,
snap a picture of a Desert Critter and send it to [email protected] to be entered into a drawing for a prize. All
pictures must be received by June 15th.Drawing will be on June 16th
Pictures entered may be used by the Lifestyle Team and Sun City Festival.
News
6
The golf course is open, but with new poli-cies/restrictions in place.
Please visit https://coppercanyongolfclub.com/ to see all that we are doing to combat COVID 19 and remain open.
(928) 252-6783 Call us Today
7
News
Golf Instruction at the Copper Canyon Golf Club
Private lessons and game improvement clinics have returned! We will be limiting class sizes, and keeping social distancing policies in place. All participants will remain at least 6 feet apart at all times, and clin-ics are limited to 5 students.
Game Improvement Clinics will be from 9:00 a.m. - 10:00 a.m. on Monday, Wednesday, and Friday. ($20/class)Private lessons will be offered throughout the week at limited times in the morning. ($45/session)Please stop by the golf shop and speak with an as-sociate to sign-or or book a session!
For a complete list of our rates, please visit www.coppercanyongolfclub.com
Takeout Menu Every Day 12- 7pm.
Menu and more information available at www.coppercanyongolfclub.com/indigo_grille
Snack bar will be open 7 days a week 7a.m. - 3 p.m. with grab and go service.
928-252-6783
Kim RinehartCommunity Manager
Johnetta McCreadieCommunity Standards
Brian DuncanFacilities Director
Janet TurnerLifestyle Director928-252-2104
Chuck EierFitness & Wellness
Director928-252-2115
Ryan DuncanCommunications928-252-2133
Caring Neighbors928-252-2118
Copper Canyon Golf Club/Indigo Grille
928-252-6445
Festival Sales Center623-444-1105
Del Webb/Pulte Customer Service
800-664-3094
AAM Billing/Customer Care602-906-4940
http://oursuncityfestival.net
Monday - Friday 5:30 am - 10:00 pmSaturday & Sunday 7:00 am - 10:00 pm
Wood Shop & Craft Studios
Sage Recreation Center928-252-2100
Fax: 928-252-2102
Contact Information
Senita Recreation Center
Sunday - Saturday7:00 am - 9:00 pm
Sunday - Saturday7:00 am - 9:00 pm