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,
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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
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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
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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.
Source: Mayo Clinic (2005)
Disclaimer: This article is not meant to diagnose, treat or cure any kind of a health problem. Always consult with your health care provider about any kind of a health problem and especially before beginning an exercise program.
This article is FREE to publish with the resource box.
Author: Connie Limon. Please visit us at http://nutritionandhealthhub.com
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