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10 Things You Must Comprehend Concerning Stretching

26th July, 2009 - Posted by health news - No Comments

Before fitness training, one must give importance to doing warm-up or stretching exercises to avoid accidents or to develop the output during the training. There are also numerous precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to prevent injuries, stretch before and after workout. Nearly everyone knows that stretching before exercises prevents injuries during the exercises, but only few individuals know that stretching after exercises, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While 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 immediately return to the relaxed position, and do it repeatedly. This is more correctly termed as bouncing while in a position. When stretching, hold that position for several seconds, and then little by little relax. You may do this training repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or injure some joints or muscles.

4. Work gradually in increments instead of directly proceeding to doing the hardest training or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some persons, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as easy as placing the palm of one’s hand against the front of the head and pushing it. Next, do the same to the sides and the back of the head.

6. Stretch regularly to continually enlarge your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do workout that you are not yet capable of just because there are individuals who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to think about reducing your range of motion.

8. Learn to take a break. Rest in between sets and stations to take care that the body has sufficient time to recover its energy. And, it is wise that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises for instance skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to enlarge your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just ensure that you brought your headset with you so you wouldn’t bother individuals who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is additionally said that stretching is good for a tired body and also for a stressed mind and spirit.

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