We take part in aerobic activity to improve our
cardiovascular endurance and burn fat. We weight-train to maintain lean muscle
tissue and build strength. Those are the two most important elements of a fitness
program, right? Actually, there are three important elements. Often neglected
is flexibility training. That neglect is regrettable, because flexibility training:
Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.
STRETCH FOR SUCCESS
Before stretching, take a few minutes to warm up as stretching cold muscles can cause injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least 5 to 10 minutes warming up prior to stretching. When performing any stretch: Start each stretch slowly, exhaling as you gently stretch the muscle. Try to hold each stretch for at least 10 to 30 seconds.
Avoid theses stretching mistakes:
FITTING STRETCHING INTO A COMPRESSED SCHEDULE
Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.
Here are some tips for fitting stretching into an overstuffed schedule:
Compliments of: --The American Council on Exercise ACE-- acefitness.org
Go back to the Fitness Articles Menu