While research clearly indicates that joint range of motion is improved acutely and chronically following flexibility exercises, flexibility training continues to be one of the most overlooked aspects of most people's fitness programs. With a growing focus on functional training to adequately prepare the body to perform optimally, not only when completing exercises in the gym but also when engaging in activities in everyday life, it's imperative that proper levels of joint mobility be established to ensure quality movement.
While more studies are needed to definitively understand the effect of flexibility training plays in reducing the risk of injuries and minimizing delayed onset muscle soreness, based on the current available research there are some things we know that we should be doing--and not be doing--when it comes to this essential component of a well-rounded workout routine.
Do: Roll it out.
While most people think stretching is the only way to enhance flexibility, self-myofascial release to address tissue density is also effective and should be incorporated into your exercise experience. Beginning your warm-up by using tools such as a foam roller or tennis ball to decrease trigger points or "knots" within the muscles by applying pressure to commonly tight areas of the body can help to relieve tension and increase blood flow. In turn, this helps to enhance mobility and improve overall movement quality. Interestingly, self-myofascial release can also be incorporated into the cool-down to offer even more flexibility-related benefits, as first focusing on tissue density will then help to then address tissue length through the completion of static stretching.
Don't: Go in completely cold.
As noted in the current exercise guidelines, research suggests that flexibility exercise is most effective when the muscles are warm. Therefore, engaging in light aerobic activity--such as jogging, jumping rope or briskly walking--to get the blood flowing to the tissues can prove beneficial before performing static stretches.
Do: Get mobile.
When it comes to injury prevention, ensuring adequate joint mobility is imperative. The body is comprised of joints that tend to favor stability--such as the knees and lumbar spine--and joints that favor mobility--including the ankles, hips, thoracic spine and shoulders. To get more out of your movements, your workouts should include a dynamic warm-up to enhance range of motion in these four areas. This should include movements that mimic the five primary movement patterns: bend-and-lift movements (squatting); single-leg movements (lunging); pushing; pulling; and rotational or twisting movements. The warm-up should
To pump up her workout, Mindy imagines it’s part of a training montage in an exciting action movie. More CONAN @ http://teamcoco.com/video Team Coco is the o…
Learn to play banjo and open up a brand new world of musical knowledge with this exciting method from Alfred Music. Beginners of all ages can start their journey to a lifetime of musical enjoyment. Alfred’s Teach Yourself to Play Banjo teaches you to play 5-string banjo even if you’ve never held the instrument before. The book starts with the fundamentals such as the history of the banjo, its components, how to hold and tune it, caring for your very own instrument, and how to read standard musical notation. You will then move right along to playing different chords, strums, and songs, lesson by lesson, all while continuing to increase your knowledge of reading banjo music. You will learn important banjo techniques such as the hammer-on, pull-off, and more. There are also fingering charts and a dictionary of chords in G and C tunings. This best-selling book is now available with DVD and CD. The DVD includes video lessons and performances for everything in the book, and also includes the TNT 2 audio player that lets you adjust the tempo and pitch, and isolate parts. The CD includes audio performances of every exercise and song. It plays in your CD player or you can download the tracks to your PC. Upon completion of the book, you will be able to play your favorite songs on the banjo, read music, play more than a dozen different strums and perform with a musical group. Be your own teacher, and let Alfred Music be your resource every step of the way. Everything You Need to Know to Start Playing the 5-String Banjo Now! By Morty Manus and Ron Manus Series: Teach Yourself Series Category: Banjo Method or Supplement Format: Book, CD & DVD Instrument: Banjo Item: 00-42730 UPC: 038081483061 ISBN 10: 1470615312 ISBN 13: 9781470615314
Price: $ 19.99
Sold by Cascio Interstate Music
Click here for reuse options!
This is an all natural sports drink. It replaces both the fluid and electrolytes you lose in your sweat while providing just enough calories to help fuel your working muscles. Flavored with only real fruit and containing no artificial colors or preservatives, our drink mix won’t upset your stomach, leave a bad taste in your mouth, or challenge your IQ with tongue twisting chem-lab ingredients. It just works better. Maybe that’s why, for years, top athletes have been secretly replacing their sponsors’ products with drink mix created from Skratch. You Sweat. We Hydrate.
List Price: $ 19.50
Price: $ 19.50
Copyright 2014 HealthNutFitness