An effective fitness program is more than aerobic training and strength building. To really reap the benefits of exercise, you need to add flexibility and balance training to the mix.Stretching can help your body get ready for exercise. It is also an essential part of recovering from aerobic activity. All exercise sessions should end with stretching — and not just for the mental relaxation benefits. Increasing your flexibility improves your ability to move easily and can reduce your risk for injury. Here are some more benefits of flexibility training:
- Allows greater freedom of movement and improved posture
- Increases physical and mental relaxation
- Releases muscle tension and soreness
- Reduces the risk of injury
Warm Up
A good warm up prepares your body for more intense activity. It gets your blood flowing, raises your muscle temperature, and increases your breathing rate. Warming up gives your body time to adjust to the demands of exercise. This can improve your performance and help you get the results you want.
The simplest way to warm up is to do an aerobic activity at an easy pace. If cycling is what you plan to do, then start out slowly in a low gear.
How long you spend warming up will depend on your fitness level. If you are newer to exercise, your body will respond better with a longer warm up.
Adding stretches to your warm up may improve your exercise performance. Once your muscles are warm, spend a few minutes on stretching. Since the goal of your warm up is to increase your heart rate and get you ready for more intense work, choose stretches that can be done standing up. Floor stretches are best for your cool down segment.
Cool Down
Just as a warm up prepares your body for exercise, an effective cool down gives your body time to recover.
Your cool down begins as you gradually decrease your intensity level at the end of your aerobic exercise session. For example, if you have been walking at a quick pace, begin cooling down by slowing your steps and taking your arms out of the movement. Walk at a comfortable pace until your breathing and heart rate have returned to normal.
Once you are breathing easily, stretch while your muscles are still warm.
Flexibility Exercises
Stretching is too often neglected by exercisers pressed to fit workouts into their busy schedules. This common mistake can reduce the effectiveness of exercise because better flexibility results in better fitness.
By increasing your flexibility you can improve your ability to move around. You will have less muscle tension and your posture will likely improve. Most importantly, stretching after each workout reduces your risk for injury.
Get the most out of your flexibility training by following these simple guidelines:
- Always warm up before your stretch. Stretching cold muscles can cause injury
- Stretch slowly and gently. Breathe into your stretch to avoid muscle tension. Relax and hold each stretch 10 to 30 seconds
- Do not bounce your stretches. Ballistic (bouncy) stretching can cause injury
- Stretching should not hurt. If you feel pain, take the stretch easier, breathe deeply and relax into it
While stretching 15-30 minutes per day is ideal, some people might not have the time to do it. Here are some tips for fitting stretching into an overbooked schedule:
- If you don’t have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.
- Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
- Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.