Benefits of Flexibility
Most people engage in aerobic activity to improve their cardiovascular tolerance and burn fat. Weight training of people to maintain lean muscle tissue and build strength. Those are the two most important components of a fitness program, right?
In fact, there are three important components. Sadly, flexibility training is often neglected.
The benefits of flexibility training include:
Allow greater freedom of movement and improve posture
Promotes physical and mental relaxation
The muscles express tension and pain
Reduces the risk of injury
Some people are naturally more flexible. Flexibility is mainly due to one's genetics, gender, age, body size and level of physical activity. As people get older they tend to lose flexibility, usually as a result of inactivity, but partly due to the aging process itself. The less flexible you are, the less likely you are to be active. Flexibility will be improved through regular training such as cardiovascular endurance and muscle strength.
Stretch for success
Warm up a few minutes before stretching, as stretching cold muscles can increase your chances of injury. Start with a simple, low-intensity, such as easy walking while picking up arms in wide circles. Spend at least five to 10 minutes of warm-up before stretching. The general advice for people starting a exercise program is to do a gentle dynamic type stretching before exercise and a steady stretch after exercise.
When extending static:
Take a deep breath and exhale slowly as you tighten the muscle.
Hold the stretch for 15 to 30 seconds, relax, and then stretch two to four more times
Dynamic stretches are more advanced
And should be instructed by a qualified
Avoid these stretch mistakes:
Don't bounce a stretch. Stretching is more effective and the risk of injury is lower.
Do not stretch muscles that are not warmer.
Do not strain or push a muscle too far. If a stretch hurts, ease it.
Do not hold your breath while stretching. Continue to breathe normally.
Stretching to fit into a compressed schedule
Time constraints prevent many people from expanding. Some complain that they do not have time to expand; Others get out of their fitness classes before the cool-down practice ends.
Ideally, at least 30 minutes, three times a week, should be spent on flexibility training. Even just five minutes at the end of an exercise session is better than doing nothing to reduce potential muscle pain. And all aerial activity should extend at least a few minutes.
Here are some tips for getting fit for an overbooked schedule:
If you do not have enough heating time before stretching, try to extend a few immediately after shower or when soaking in a hot tub. Hot water makes the body and muscle temperature high enough to make them more acceptable for stretching.
In the morning, try a few simple stretches before getting out of bed. Wake yourself up gently with a pointed finger and a few full-body stretches reaching your arm over your head. It can clear your mind and help you jump-start your morning.
Take an extended class such as yoga or tai chi. Scheduling classes will help you keep up with the regular extended program.