In my personal experience and professional opinion, stretching
is just as important if not more important that the workout itself. If
you are wanting long term results – it is essential that you include a warm up
at the beginning of your workout and a stretch at the end of your workout every
time you train.
From a physiological point of view, training on a regular
basis and neglecting to stretch, leads to the gradual strengthening and tightening
of your muscles, which can cause them to pull on the joints that surround them.
In many cases, this can lead to injuries, postural abnormalities and a change
in the natural curvature of the spine. These problems are also commonly reinforced
in the workplace by sitting down all day.
If you are serious about maintaining and improving your
health and fitness, make a conscious effort to include a warm up and cool down
to each of your training sessions.
Warm Up – BEFORE you
train
The purpose of a warm up is to physically prepare your body for the demands of a strenuous workout by gradually increasing your body temperature. You should only need 5 – 10 minutes for a good warm up and should include movements that gradually increase blood circulation throughout the body. For example, a brisk walk or a light jog and other dynamic movements, will increase your heart rate gradually and warm up your muscles. Your ligaments and tendons will become more flexible which will reduce the chance of tears or further injury to the muscle.
The purpose of a warm up is to physically prepare your body for the demands of a strenuous workout by gradually increasing your body temperature. You should only need 5 – 10 minutes for a good warm up and should include movements that gradually increase blood circulation throughout the body. For example, a brisk walk or a light jog and other dynamic movements, will increase your heart rate gradually and warm up your muscles. Your ligaments and tendons will become more flexible which will reduce the chance of tears or further injury to the muscle.
Stretch – AFTER you train
Post- workout, stretching the major muscle groups you have used is SO important.
It increases blood flow, which in turn brings a greater nutrient supply to muscles themselves, thereby reducing soreness and helping to speed up recovery.
Stretching also helps to ensure correct posture by lengthening tight muscles that pull areas of the body away from their intended position. For example, stretching the muscles of the lower back, chest & shoulders can help keep the spine in better alignment and improve overall posture. Finally, the most obvious benefit of stretching is to help improve flexibility. As your body ages, muscles can become tighter and range of motion in the joints can be minimized. A lack of flexibility can cause movement to become slower & less fluid, making you more prone to muscle strains or other soft tissue injuries. This can hinder not only your exercise regime, but potentially also your day-to-day, normal motions.
Post- workout, stretching the major muscle groups you have used is SO important.
It increases blood flow, which in turn brings a greater nutrient supply to muscles themselves, thereby reducing soreness and helping to speed up recovery.
Stretching also helps to ensure correct posture by lengthening tight muscles that pull areas of the body away from their intended position. For example, stretching the muscles of the lower back, chest & shoulders can help keep the spine in better alignment and improve overall posture. Finally, the most obvious benefit of stretching is to help improve flexibility. As your body ages, muscles can become tighter and range of motion in the joints can be minimized. A lack of flexibility can cause movement to become slower & less fluid, making you more prone to muscle strains or other soft tissue injuries. This can hinder not only your exercise regime, but potentially also your day-to-day, normal motions.
....If
you take one thing out of this post – please look after your body as much as it
looks after you!!
Mel
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