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10 Things You Should Know About Stretching
July 22, 2017 1980 Views
Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them. 1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility. 2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility. 3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles. 4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position. 5. Make sure that you have stretched or warmed…
The Importance of Correct Warming Up
June 11, 2017 808 Views
All types of physical practice, in fitness or any other sport, must begin with correct warming up. This activity, together with relaxation and the main stage, are the three essential parts of the training. The types of warming up can vary a lot in length, intensity and structure of exercises, according to the sport or the training you want to start. Although there are many kinds of warming up, all of them have in common two distinct stages. The first stage concerns general warming up, whose purpose is to gradually prepare the whole body for the effort which will follow. The body temperature also increases. At this stage, the inertia of the body is easily removed through aerobic exercises (running, cycling, etc.). This stage should not take more than 5-10 minutes; otherwise it will change into a real aerobic training. It is well known that during aerobic effort the body consumes a lot of glycogen, so, especially before force training (anaerobic), there is the risk of running out of energy. The second stage of warming up is specific to each sport. This stage aims to warm up the main muscles and joints involved in the effort, but also to anticipate, by simulation, some movements from the main part of the training. This stage can be longer than the first one…
Should You Do Stretching Exercises Before You Work Out?
June 1, 2017 767 Views
Everyone needs to make use of some good stretching exercises before they do any other kinds of exercises. Stretching exercises are not something that you need to do just once or twice a week. It is important that you do some great stretching exercises before you exercise each and every time. These stretching exercises will help you to get your muscles warmed up; and ready for anything that you throw at them. With out stretching exercises you are bound to pull some muscles and this can hold you back. You cannot afford to let your muscles get pulled and torn if you want to get in good shape, that is why it is so vitally important to learn some good stretching exercises. The stretching exercises that you choose need not be too complex or too fancy, they only need to work. And not all stretching exercises are for everyone. There are different levels to stretching exercises just as there are with any other kind of exercise as well. The stretching exercises that you choose to do each time you work out should suit your exercises and your body. For example you do not want to try advanced yoga on the first day you have tried yoga. You need to work up to the more advanced levels of stretching exercises. Keep…