18 ~ Sunday, July 24, 1988 - North Shore News S Lane to get into fi EACH YEAR the arrival of warm weather and summer fashions is typically accompanied by a panic of out-of-shape bodies scurrying to health spas, rushing to aerobics classes, and pounding the jogging pavement to look their best for summer styles, And each year many of those bodies suffer the effects of under- conditioned and overworked mus- cles as they rush to get in shape for wearing shorts, tanktops and minis. Getting back into shape for summer doesn’t have to be pain- ful. Taking the proper precautions before resuming a fitness schedule requires only common sense and can prevent many of the day-after aches and pains. Be sure to pace your activity, properly stretch both before and after a workout, and choose the right equipment. But when injuries do occur, knowing how to treat your body is essential to prevent further and. more limiting damage. Many athletic experts recom- mend a simple acronym for treat- ment that’s easy to remember, and to follow: RICE — rest, ice, com- pression and elevation. Defined they are: © Rest — when your body hurts, All eyes are on the legs SUMMER FASHIONS reflect @ renewal of physical fitness and body consciousness with unparal- leled exposure of back, midriff, and shoulders. But it’s legs that will be most visible on the fashion scene. Short is back in style, with skirt lengths hovering just above the knee as the newest look. Mid-thigh minis are also making a return ap- pearance. And legs that are lean and well- toned will carry off the look in the style the designers had in mind. To look sensational in the new shorter hemlines, these leg toning exercises help prepare for long- legged fashions. © Stand and hold onto a chair or other object for support. Bring your leg out in front of you, knee straight. Draw clockwise and counterclockwise circles. Perform this same exercise with the leg held out to the side and to the rear. You'll feel this in the thigh as well as the caif. ¢In the same position as the previous exercise, point right toes and lift leg behind you. Raise and lower leg slowly for 30 seconds. Switch and repeat with left leg. Then flex the foot and repeat with each leg. ® On hands and knees, extend tight leg out behind you, toes pointed. Lift leg up slowly and lower. Repeat 10 times. Switch and do the same with the left leg. Then flex your foot and repeat the exercise with each leg. You should feel this in the but- tocks, thigh and calf. * Stretch your calf mvuscles by standing an arm’s length away from a wall, placing both palms on the wall, Keeping your body in a straight line, lean forward and place your forehead on the wall as you count to 10. Move back several inches and repeat. it’s telling you something. The best way to listen is by resting, or discontinuing the activity that caused the injury until you’ve re- covered, e Ice — the ice element repre- sents the application of cold to in- juries, in the form of ice, commer- cial cold packs or other means. © Compression — an often forgotten element of RICE, com- pression enhances the effect of cold application by reducing swell- ing and forcing the cold to penetrate more deeply into the in- jury site. Pressure, however, must be kept uniform and consistent, and should not restrict the blood flow. e Elevation — elevating an af- fected area also helps slow ex- cessive blood flow to the injury site, ultimately reducing swelling and pain. Nurse Peg Angsten of com- munications for the Aerobics and Fitness Association is a strong ad- vocate of the RICE treatment. “Top medical experts have clearly negated warm applications as a means of treatment,’’ said Angsten. ‘‘Warmth only adds to the congestion, swelling and pain accompanied by injury. Cold is definitely the way to go, but must be combined with the other com- FASHION ummer is the time tness ponents of RICE to be truly effec- tive.” Special care, however, should be taken with ice and compression. Unregulated application of either can backfire. Too much cold or cold incor- rectly applied can Jead to frostbite; not enough yields little effect. Sim- ilarly, too much compression can restrict blood flow; too little, again, won't help reduce swelling. WAatr Gordon's here now! now! $18 Color $22 Perm Free gift wilh this AD and Hair Services 1851 Lonsdale Avenue North Vancouver 985-4912 Inventory reduction sale up to o 40%: ; f regular priced bridal gowns Wy Les off new orders Eee Miut Beit Se nH CAE oy Seymour St 689-1023 South Park Royal 922-2644 Save up to 50% On Sun & Fun Wear Clearance of salesmen’s samples, direct from the factory to you all at unbelievable prices. Sun & Fun Wear From $F 00 Colourful California lifestyle beachwear. Men's & Ladies’ shorts, tops and t-shirts. ri., Sat. & Sun., July 22, 23 & 24 1333 WELCH ST, NORTH VANCOUVER OFF SHOre A TWO-DAY WORKSHOP WITH CHERYL KOLANDER-AUGUST 5-7 earn the principals and techniques of natural dyeing on silk. Instruction will include choice of yarns, preparation, handling, and all of the main mordants, You'l leam about safe and natural dyestuffs (Indigo, weld, fustic, madder, brazil wood, cochineal, logwood) as well as creating your own designs on fabric, using the ancient fold-and-stitch resist techniques. Other topics include: “therapeutic Aspects of Silk’ and ‘Color and the Emotions’ ou will take home eight 4-02. skeins of silk dyed in your choice of colors and spins and a square yard silk scarf that you will design and dye yourself. And, youll receive printed instructions for all the colors! hery! Kolander is the author of ‘A Silkworker's Notebook, the definitive work on silk for fibre artists. Her natural hand-dyed silk colors are used in such contemporary fibre works as Judy Chicago's tapestries, Joan Renne's Flaming Fibres tapestries and Dianne Itter’s knotted cord creations. lam Bay Farm is a 100-acre organic farm rich with crops, meadows, forests and wildlife, a stocked trout pond and a half mile of ocean shoreline set in a peaceful valley on Pender Island. You will enjoy delicious meals cooked with produce from our gardens, walks on the beach and through the woods, horses, canoeing, hot tub and sauna. A 50% deposit is due two weeks before the workshop and will confirm your registration. Tuition, room and board: $190, materials: $35. ther workshops scheduled for Clam Bay Farm this summer include - ‘Hands On’ Drum Workshop. July 15-17 * Govindido ¢ Susan Hughes - The Garden Within. duly 22-24 © Robert Minden - Ways of Telling — A Storytelling Workshop. Aug. 19-21 ° Sharyn Yuen - Papermaking by Hand. Sept. 9-11 ® Daphne Marlatt - Journal Writing for Women. Sept. 16-18 © Sandra Semchuck - Photographing Within Play. Sept. 30-Oct. 2 FOR FURTHER INFORMATION CALL CORRINE DAVIS. SUZ CLAM BAY FARM R.R.1 North Pender Island, B.C. B.C. VON 2M0 (604) 629-6313