Flexibility is one of the key components of a balanced fitness
program. Without flexibility training (stretching), you
are missing an important part of overall health. Flexibility
prevents injury, increases your range of motion, promotes
relaxation, improves performance and posture, reduces stress
and keeps your body feeling loose and agile. Although there
is still some controversy over which flexibility exercises
are the best and how often one should stretch. Most fitness
professionals agree that the principles and guidelines of
flexibility training that are about to be discussed are
the safest and most effective. Body temperature is highest right after the cardiovascular exercise program and/or after strength training. In order to achieve maximum results in range of motion and to receive other benefits, it is highly recommended that you do static stretching at this point in your workout, just after your cardiovascular program and during or after your strength-training program.
Stretch Between Weightlifting Sets
Both strength training and flexibility training are so important
for everyone. Those of you who have a hard time finding
time to incorporate a strength training program into your
lifestyle, can combine your stretching with your strength
training programs. If you have had any experience in strength
training, you know that for each exercise for each muscle
group you train, you have a certain number of sets, usually
between one and four.
Between each set, you need to rest and let your muscle recover before going on to the next set. Well, what better use of your resting time than to stretch that specific muscle that you're currently training? Think about it, you've just done a set of 10 reps on the Bench Press. Now you have to rest, usually about one to two minutes before doing the next set. This is a great time to stretch your chest-- your chest is warm and you have time before you start your next set.
How often do you see people who neglect to warm up before their cardiovascular exercise or strength-training sessions? They begin going through their stretching routine before their muscles are even warm. It makes more sense to stretch each specific muscle between sets of strength training exercises.
For example, if you are on a strength-training program where you do one exercise of three sets of 10 reps for each major muscle group in the body, you will want to work each muscle group one at a time starting with larger muscle groups and proceeding to smaller groups. Do your first set with relatively light weight to warm-up, then rest for a minute or so and then increase the weight and go onto the next set of 10 reps (or whatever your goal reps happens to be).
After the second set, your muscles should be warm and ready to be stretched. While resting before your third set, stretch the muscle that you have just trained, remembering the important principles of a static stretch, then proceed to your third and final set. Stretch the muscle one more time, even a little further. Go on to the next exercise for the next muscle group and after it is warm, do your stretch for that muscle, and so on. When you have gone through each of your strength-training exercises, you will have stretched each muscle without taking-up any more time.
Stretch Before and After Cardiovascular Exercise
If it is your day off from strength training and
you are just doing your cardiovascular exercise routine,
first warm-up for 5-10 minutes at a low intensity (50-60
percent of your maximum heart rate ) and stretch the muscles
used. Proceed doing a cardiovascular exercise for at least
20 minutes at a intensity of 50-85 percent of your maximum
heart rate (refer to the Global Health and Fitness Cardiovascular
Exercise Program). Then cool down for 5-10 minutes at a
low intensity (50-60 percent of your maximum heart rate).
Now, because your muscles are very warm you should stretch each of the major muscle groups involved in the exercise, using the static stretching techniques we explained previously. For example, if you walked on the treadmill, you should stretch your quadriceps, hamstrings, calves, and lower back. Proper technique for each stretch is absolutely critical for achieving maximum effectiveness in any one specific muscle group. In addition to stretching those muscles used in the exercise, now is also a good time to go through a full body stretching routine--since blood has circulated throughout your body and warmed-up your muscles.
I hope you have found the information in this article helpful. You now have the knowledge to achieve the results you desire and the benefits your body deserves. Your greatest challenge, however, is not learning new stretching exercises or the proper technique; it's not learning how long to hold the stretch or the best time to stretch. Nor is it deciding when to try new stretching exercises. The greatest challenge facing you at this moment is deciding whether you are willing to take action and make time for yourself and make flexibility training a priority.
When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of an effective flexibility training program.
