Stretching: The Key to an Effective Workout
In the early 80s, when high-energy aerobics was king and leg warmers were queen, it was believed that running, jumping and sweating alone was the key to physical fitness. Today, physical fitness has less to do with jumping and sweating and more to do total body conditioning, strengthening and sculpting. Fitness has evolved into what is being considered a physical, mental and spiritual journey.
Fitness experts agree that fitness is a “complete package of elements,” and it’s a lot more fun. There are three major elements to achieving the maximum benefits from your workout: cardiovascular exercise, strength training and flexibility.
We all know the importance of cardiovascular exercise. It helps maintain a healthy heart and a healthy weight. In addition, cardio exercise helps to stave off the ravages of sedentary lifestyle diseases ranging from diabetes to heart disease to stroke. Because of this, the Surgeon General issued a warning stating that “not exercising can be hazardous to your health.” Strength training has become an integral part of a good exercise regimen mainly because the muscle you gain from weight bearing exercise boosts metabolism and helps burn fat. Simply put, fat turns into muscle and that muscle burns fat.
Flexibility seems to be an element that’s often neglected. Most people feel that a half-hearted attempt at a few arm and/or leg stretches is enough to stretch the muscles before a rigorous exercise routine. Most people don’t realize that stretching is absolutely necessary before and after any form of exercise.
Stretching your major muscle groups is essential to any exercise program and to your physical health particularly since tight muscles can cause you to exercise and move incorrectly by shifting body weight and motion to other muscles. Also, if a muscle isn’t used enough it tends to become shorter, tighter and much weaker. This happens gradually over time, leaving many adults vulnerable to connective tissue injuries, back pain or chronic muscle overuse/overstress.
Cosmetically, stretching on a regular basis lengthens muscles, which prevents them from becoming bulky, and gives the body a more lean or toned look. It also improves posture and balance.
How does stretching work? Stretching causes the elastic connective tissue (called the fascia) surrounding a muscle to lengthen slightly. Stretching on a daily or near daily basis can make the entire muscle longer-think Pilates. For stretching to have a permanent effect, the connective tissue must be warmed-up first either through physical activity or a heating device, think 100-degree yoga classes. Experts agree stretching is best after a brief warm-up.
Here are a few tips for stretching:
1. Ideally, you should incorporate stretching into your strengthening workout three times a week.
2. Technique is extremely important. Moves should be slow and gentle. The body should not be forced into position. Once in position, don’t bounce, this may make the muscle tighter or even cause injury. As you relax into the stretch, the amount of stretch may increase. A minimum of 20 seconds is necessary for any stretch. If you continue to relax into the stretch, more than 20 seconds is fine.
3. Breathing correctly helps relax the muscles even more. As you inhale deeply, visualize the new supply of oxygen going directly to the area you are stretching. On a slow exhale, feel your self melting into the stretch. Always come out of the stretch slowly.
4. Always work at your own pace to ensure safety for yourself. Never compare your flexibility to anyone else. A safe stretch generally feels good, especially if you keep it in your comfort range each time. This will increase if you are stretching on a frequent regular basis.
Remember-stretch slowly, holding and releasing slowly, and breathe.
