10 Things You Should Know About Stretching
July 25, 2011 by Guest Author
Filed under Fitness Tips
Prior to fitness training, one must be sure to performing warm-up or stretching exercises to avoid injuries and to enhance your efforts during the training. Here are ten precautionary measures and suggestions to serve as guidelines when doing fitness exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after workout. Nearly everyone knows that stretching before workout prevents injuries during the exercises, but only few individuals know that stretching after workout, when muscles are still warm, can improve flexibility.
2. Hold your stretching position for a lot more than 60 seconds to boost flexibility. Although holding your position for 20 seconds is sufficient for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.
3. Do not go into a stretching position then instantly return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing although in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing your self into a position during stretching can strain or damage some joints or muscles.
4. Work slowly in increments instead of instantly proceeding to doing the hardest exercise or position.
5. Make certain that you’ve got stretched or warmed up all muscle groups. For some individuals, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles could be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the identical to the sides and the back of the head.
6. Stretch frequently to continually improve your range of movements and your level of flexibility and strength.
7. Workout contemplating only your capabilities and not of others. Do not force your self to do exercises that you are not yet capable of just simply because you can find individuals who can do it. Improve your limits slowly. Listen to your body. You will find days when your body may possibly be too tired that you might need to contemplate reducing your range of motion.
8. Understand to rest. Rest in between sets and stations to make sure that the body has sufficient time to recover its energy. Also, it’s advisable that you don’t work the exact same muscle groups consecutively for two days. The muscles grow during the period when you rest and not whenever you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that a lot oxygen for fuel. This consists of cardiovascular exercises like skipping rope, running or swimming.
10. Music may aid you whenever you wish to train for longer periods or to boost your intensity. You are able to use mp3 players, CD players or lightweight am radio receivers for this. Just make certain that you brought your headset with you so you wouldn’t disturb individuals who don’t prefer music while exercising.
Apart from preventing injuries and growing one’s limit, it’s also said that stretching is great for a tired body and also for a stressed mind and spirit.
