Personal Trainers Forum

[Personaltrainer]

Four Important Elements Of A Good Rounded Fitness Training Routine Part III

In part I of this series I talked about aerobic exercise. In
part II was muscle strengthening. In this article, part III of
the series, the focus is upon "stretching."

Stretching is an important element of your fitness training
routine because it prepares your muscles for exercise. It can
also boost your flexibility, balance and coordination.

Since most aerobic and strength training programs cause your
muscles to contract and flex, to provide an equal balance, you
must pay attention to lengthening and stretching those muscles
after your workout.

Regular stretching will help you obtain the following benefits:

• Increased flexibility and better range of motion of joints:
Tasks such as lifting packages, bending to tie your shoes or
hurrying to catch a bus become easier and less tiring.

• Improved circulation: Stretching increases blood flow to your
muscles. If you have a muscle injury improved circulation can
help shorten the recovery time.

• Better posture: Frequent stretching helps keep your muscles
from getting tight and allows you to maintain proper posture.
Good posture is essential for minimizing aches and pains.

• Enhanced coordination: Coordination and balance helps keep
you mobile and less prone to injury from falls especially as you
age.

Stretching basics:

• Warm up first: Warm up by walking while gently pumping your
arms or do a favorite exercise at low intensity for five
minutes. If you stretch cold muscles your risk of injury
increases.

• Hold each stretch at least 30 seconds.

• Do not bounce: Bouncing as you stretch can cause small tears
in the muscle. The scar tissue left behind as the muscle heals
can tighten and make you even less flexible and more prone to
pain.

• Focus on pain-free stretching: Pain is a warning sign. If you
feel pain as you stretch, back off to the point where you do not
feel pain, then hold the stretch.

• Relax and breathe freely

• Stretch both sides

• Stretch lightly after your warm-up of walking gently.

• Stretch more thoroughly after your workout

Stretch as often as you exercise. A slower pace of exercising
and then a cool down of stretches after the workout is a great
way to cool down.

If you only have time to stretch once during the exercise
routine, do the stretching after the workout.