The Advantages of Flexibility
The majority of people participate in aerobic exercise to improve their cardiovascular endurance and burn fat. Weight training is done to maintain lean muscle tissue and increase strength. Aren't those the two most important aspects of a fitness program?
Actually, there are three critical components. Unfortunately, flexibility training is frequently overlooked.
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The following are some of the advantages of flexibility training:
- Allows for greater mobility and better posture.
- Improves both physical and mental relaxation
- Muscle tension and soreness are relieved.
- Reduces the possibility of injury
Some people are more able to adapt by nature. Flexibility is determined primarily by genetics, gender, age, body shape, and level of physical activity. People lose flexibility as they age, usually as a result of inactivity, but also as a result of the aging process itself. The less active you are, the less likely you are to be flexible. Flexibility, like cardiovascular endurance and muscle strength, will improve with consistent training.
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Warm up for a few minutes before stretching, as stretching cold muscles may increase your chances of injury. Begin with a low-intensity warm-up, such as easy walking with arms swinging in a wide circle. Warm up for at least five to ten minutes before stretching. Gentle dynamic-type stretches before a workout and static stretches after exercise are generally recommended for people just starting an exercise program.
When performing a static stretch, remember to:
- Take a deep breath in and exhale slowly as you stretch the muscle to a point of tension.
- Hold the stretch for 15 to 30 seconds, then relax and repeat two to four times more.
- Dynamic stretches are more advanced and should be performed under the supervision of a qualified professional.
- Avoid these stretching blunders:
- You should not bounce a stretch. Holding a stretch is more effective and less likely to result in injury.
- Never stretch a muscle that hasn't been warmed up.
- Don't lose strength or push a muscle. If a stretch hurts, take it easy.
- During the stretch, do not hold your breath. Continue breathing normally.
Fitting Stretching Into A Tight Schedule
Many people avoid stretching due to lack of time. Some people complain that they don't have time to stretch, while others rush out of fitness classes before the cool-down exercises are completed.
Flexibility training should ideally take at least 30 minutes, three times per week. However, even five minutes of stretching at the end of an exercise session is preferable to nothing in terms of reducing potential muscle soreness. All aerobic activity should be followed by a few minutes of stretching.
Here are some pointers for implementing stretching into a hectic schedule:
- If you don't have time to warm up properly before stretching, try doing a few stretches after a shower or while soaking in a hot tub. The hot water raises the temperature of the body and muscles, making them more receptive to stretching.
- Before getting out of bed in the morning, try a few simple stretches. Start your day with a few full-body stretches, pointing your toes and reaching your arms above your head. This can help you clear your mind and jump-start your morning.
- Participate in a stretching class, such as yoga or tai chi. Planning classes will help you stick to a regular stretching routine.
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