The Missing Piece to Your Workout……Stretching
We go to our fitness center and in the back of our minds we have some idea of our workout plan. Today we’ll do some cardio or maybe some weights, we may try to get in both….if we have the time. But I bet you one part of the plan that is not included in your workout is stretching.
Is stretching all that necessary because I really want to finish my workout? When exactly do you stretch before or after your workout and for how long?
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Stretching is “fit for every BODY” it……..
• Reduces muscle tension
• Increases range of movement in the joints
• Enhances muscular coordination
• Increases circulation of the blood to various parts of the body
• Increases energy levels (resulting from increased circulation)
Stretching is something all of us do whether we realize it or not. If you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good!
Stretching Don’ts
• Don’t stretch one side more than the other side.
• Avoid over-stretching; never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
• Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond its ability. All stretches should be smooth, and slow.
• Don't forget to breathe.
• Never hold your breath while you stretch.
Stretching Do’s
• Perform balanced stretching.
• Go slow! Always stretch slowly and evenly
• Hold the stretch for about fifteen seconds and release slowly as well.
• All stretches should be smooth, and slow.
• Flexibility exercises should be relaxing. Deep easy, even breathing is the key to relaxation.
You should try and stretch everyday or at least on the days you workout. Try not to stretch "cold". Wait until you've taken a warm shower or worked out. Hold each stretch between 10 to 60 seconds depending on how flexible you are and how much time you have. Start slow and gradually build up the time you hold a stretch. No matter what, listen to your body and do what feels good to you.
If you are unsure about stretching on your own ask the Personal Trainer on staff or there are a few classes that are geared for stretching. Look for these classes: Yoga, Pilates or specific stretch classes @www.nilesfitness.com
Email the Niles Family Fitness Center at fitnesscenter@vniles.com and let us help you get into a stretching routine.
