Almost any form of exercise will stimulate some
degree of strength and muscle development. Unfortunately, misconceptions,
myths, and misunderstandings plague the fitness industry, especially
in regard to strength training. There is a huge attrition rate
among those starting a strength training program primarily because
most people are not taught the principles essential for a safe
and effective program.Stretching provides better physical performance,
prevents debilitating injuries, and makes you look and feel better
by improving your posture. This is because when muscles are stretched,
their elasticity improves, increasing your range of motion and
improving the quality of your movements. Never stretch a cold
muscle--always make sure your muscles are warm before stretching.
When a muscle is properly warmed-up it is better able to become
elastic and relaxes more easily; warming up also circulates blood
to nearby tissues and helps remove unwanted waste products from
your system.
In addition to stretching the muscles involved
in the cardiovascular exercise, you should spend time stretching
each specific muscle you have trained in your weightlifting program.
This won't take much more time and the benefits are many. You
have to rest between your strength training sets anyway, so you
might as well use this time more productively--for stretching.
Think about it: what better time to stretch than right after you
have targeted blood to a specific muscle?
After you have properly warmed up each muscle group, stretch between sets. Each set requires a resting period--usually between 30 seconds and three minutes (depending on what you are trying to achieve). Use your resting time wisely and stretch the specific muscle being trained. Stretch only after the muscle has been properly warmed-up and about once every two to three sets per muscle group.
By the time you have finished training each muscle of the body, you will have incorporated stretching into your program, and at the best possible time to stretch--right after exercise, when the muscle is warm. This stretching between exercises is a valuable technique and will make a tremendous difference in your health.
The cool-down after strength training is also crucial. Whenever a vigorous exercise session is stopped abruptly, blood tends to accumulate in the lower body. With reduced blood return, cardiac output decreases and light-headedness may occur. Because muscle movement helps squeeze blood back to the heart, it is important to continue some muscle activity after the last exercise is completed. Easy cycling, walking, or any other cardiovascular exercise at low intensity is an appropriate cool-down activity, as is any other form of cardiovascular exercise. Cool down for about 5-10 minutes at light intensity, similar to your warm-up.
Please check back for Part Two, where I'll discuss the importance of forcing blood to your muscles, common mistakes that hinder the process, and proper lifting speed. Until then, remember to always include a warm-up, stretching, and a cool-down for maximum effectiveness and to prevent injury. Good luck, and enjoy all the wonderful benefits of strength training.
