If you are not taking the time to add stretching to your workout-why the heck not?? :) Here are 10 things you should know about this important fitness step:
1. When to stretch? Stretch before and after workout minimum to increase your flexibility and to avoid injuries. Stretching before workout prevents injuries during the exercises, and stretching after workout, when muscles are still warm, can increase flexibility. To really gain flexibility, do some light stretches in between workout sets.
2. Hold your stretching position for more than 60 seconds to increase flexibility. Holding your position for 20 seconds is enough for warm ups, but hold each position for at least 60 seconds when aiming for more flexibility.
3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for the 20 - 60 seconds, and then slowly relax. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position. **Good advice for any exercise**
5. Make sure that you have stretched or warmed up all muscle groups. The most neglected group: neck muscles. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength. Every workout, every time.
7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9. Do aerobic exercises. These exercises help pump fuel (blood) to the muscles, and help clear out toxins-the things that lead to sore muscles.
10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Choose a relaxing tempo song when stretching to encourage you to hold the stretch longer.
Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit. Its a great way to ease into a work out, and to calm down afterwards.
No comments:
Post a Comment