Prior to starting a workout, it is always a good idea to stretch out your muscles. This is the time that the body prepares itself for what is to follow. After the workout, it serves as a preliminary means of helping the body recover from a workout.
Many times, people omit stretching because they claim to have no time to do it or they just don’t feel like doing it at all and consequently, it is often neglected. However, you should be aware that there are some highly appreciable benefits to performing thorough stretches that include but are not limited to: increased range of motion, prevention of injuries, improvement in flexibility and a reduction in the severity of muscle soreness that is experienced in the 24-48 hours following a workout.
Application
When you prepare yourself for a workout, it is always good to begin with a 5-10 min. cardio warm-up. This will help to get the blood circulating throughout the body and will ensure that the muscles are more extensible for a good stretch.
In order for your muscles to achieve maximum force production during your workout, imply what is called active stretching following the warm-up. This type of stretching is executed by holding the stretch of a muscle for only 3-5 seconds for 10-15 repetitions, or performing what are called “warm-up sets.” If you choose to perform warm-up sets, select a weight that is considerably light and perform 15-20 reps.
At the end of the workout, imply what is called static stretching. Static stretches are performed by holding the stretch of a muscle for 20-30 seconds. This will ensure that the muscle tissue maintains an optimal length and will allow for an increased flow of oxygen and nutrient-dense blood to promote recovery and relieve soreness.
Also, make sure to take deep, controlled breaths with each stretch.
I definitely suggest that you take the extra five minutes to get in a good stretch and make sure that you stretch out all the targeted muscles before and after every exercise session.
Written by Carl Cbjunior32@aol.com
Photo by vaska / manequinhouse.com Model: Imani Williams
