Individuals who want to stay fit and healthy have been incorporating physical activities like cardiovascular training and weightlifting into their fitness routines, almost making exercise the center of their lifestyle. These people are often in a hurry to improve their physique or level of physical fitness that they have forgotten the importance of flexibility training. This kind of training is probably one of the most underrated and undervalued component of conditioning and physical fitness.
Flexibility training increases the the body’s range of motion. With flexibility, a person’s athletic performance is enhanced, with the risk of acquiring injuries greatly reduced. Stretching also speeds up metabolism. These benefits are achieved by improving blood flow into the different internal organs and muscles. Flexibility training helps lengthen the muscle fibers, facilitate ease of movement, while improving muscle recovery and strength. Flexibility training may also reduce muscle soreness, lower back pain, improve coordination and posture, and ease stress and anxiety in one’s life. In addition to these health benefits, various medical studies suggest that regular stretching enables the body’s internal organs to function properly because of improved blood flow.
However, the benefits of flexibility can only be enjoyed if proper training is done. Individuals who fail to perform proper flexibility training may develop injuries and hamper their workout goals. People who want to engage in flexibility training should include the following:
Before stretching, individuals should remember to perform warm-up exercises. These exercises may loosen up the muscle, improve blood flow, and prepare them for flexibility training. Do not bounce (ballistic stretching) when performing static stretches. Medical experts suggest that ballistic stretching may cause immediate and residual pain. In the long run, it may lead to serious muscle damage. Try to hold for at least 15-30 seconds to achieve long term flexibility benefits. Perform flexibility and cool down exercises after workout to return the muscles to their resting stage. Stretch gradually. Stretch only to the point where mild muscle tension is felt. If there is pain, then you might be doing it wrong. Move into each pose gradually and exhale while doing it.
Warming up is a crucial part of a flexibility program. A good flexibility program works best if a good warm-up session of about five to ten minutes of brisk walking or jogging is done before it. This is done because stretching cold muscles may lead to pulled or torn muscles. Health experts believe that the possibility of getting injured may decrease if the tendons and muscles are more conditioned. Warming-up exercises may also bring the following health benefits:
Increase the heart and respiratory rate Boost the amount of nutrients and oxygen delivered to the muscles Prepare the body for a more strenuous workout Make it easier to burn more calories Extend one’s workout routine
A well-planned flexibility training program which includes warm-up exercises may improve fitness and overall health, regardless of age. Physical activities and workouts should not be done hastily. People who want to lose weight or improve their fitness level should remember that there are no shortcuts to physical fitness. Proper training may prevent injuries that may hamper one’s workout program. Individuals who want to engage in flexibility training should seek the approval of doctors and other health professionals. Some medical conditions may prevent certain individuals from performing flexibility poses and stretches.
Related articles from around the web:
Related searches: Metabolism, Back Pain, Stress, Metabolism, Adipose tissue, Weight loss, Adipocyte, Basal metabolic rate, Calorie, Food, Muscle, Obesity, Physical exercise,
Image credits:
Structure of adenosine triphosphate, a central intermediate in energy metabolism (Photo credit: Wikipedia)
Simplified diagram of of proteins, carbohydrates and fats. (Photo credit: Wikipedia)
Santorio Santorio weighed himself before and after a meal, conducting the first controlled test of metabolism, and published the results in Ars de statica medecina, 1614. 17th century book illustration (Photo credit: Wikipedia)
You Can Help Your Child Get More Exercise By Following These 5 Tips
Does your child get enough exercise? You can get your children more active with these 5 fun parenting tips.
Better Health in Four Steps
In just four steps, you can improve your health for the better and this article will show you how. The steps below are bite-sized nuggets of health information you can actually use to live a healthy life. Here we go… Nutritional supplements are the first step As far as I’m concerned, they are very important […]
Top 4 Nutrition Predictions in the New Year
Several food and nutrition trends were in the spotlight this year, including the continued rise of plant-based diets, non-dairy ice creams and superfoods that are blasts from the past — legumes, apples and cabbage. It can be easy to experience nutrition whiplash in the New Year, but don’t be a victim. Get a jump-start on […]
5 Ways to Feel Good While Getting Fit
Setting intentions is a powerful thing. Then when you have that shiny new gym membership in hand, you feel like nothing stands between you and your goals to get in shape once and for all. Trouble is, lack of motivation, unpreparedness and busy schedules have a way of interfering with our plans. If you find […]