Flexible Benefits

Most people take part in aerobic activity to improve their cardiovascular endurance and burn fat. People engage in resistance training to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right? 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. If you are at all like me, I will find anything else to do before stretching. One way I have gotten around this is to work in flexibility training into my schedule, and yoga is the best thing for that!
Actually, there are three important elements. Regrettably, flexibility training is often neglected.
Flexibility training:
•Allows greater freedom of movement and improved posture
•Increases physical and mental relaxation
•Releases muscle tension and soreness
•Reduces the risk of injury
Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age, body shape and level of physical activity. As people grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. 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 may increase your chances for injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five to 10 minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform static stretches after exercise.
•Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension
•Hold the stretch for 30 seconds to 1 minute, relax and then repeat the stretch 2x.
•Avoid these stretching mistakes:
•Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
•Don’t stretch a muscle that is not warmed up.
•Don’t strain or push a muscle too far. If a stretch hurts, ease up.
•Don’t hold your breath during the stretch. Continue to breathe normally.
Fitting Stretching Into a Compressed Schedule
•If you don’t have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.
•Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
•Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.