What makes a good fitness plan- Part 3

This post focuses on the flexibility component of an ideal fitness plan.......... 

Core fitness components

1.Cardiorespiratory training
2. Muscular strength training
3. Flexibility (stretching)
4. Rest



Flexibility is defined as the ability to move joints, ligaments, muscles and tendons through their full range of motion. When we exercise (cardio and strength training) on a regular basis; our tendons, joints, ligaments, and muscles have a tendency to become tight/and or stiff. If left unchecked, that stiffness will decrease our range of motion and increase the risk of injury during exercise as well as everyday activities.

Improving your flexibiliy by consistently stretching will:

• enable your body to move more efficiently during exercise
• reduce muscle soreness/tension
• and most importantly reduce your risk of injuries during exercise and everyday activities.

Use the following guidelines to make sure that you stretch safely and effectively:

1. Always warm up before stretching. Preferably a few minutes of light cardio to get your blood circulating.
2. After an exercise session (cardio or strength training); stretch the muscles that you used. For example, if you do shoulder exercises stretch your shoulders. http://youtu.be/biguBPP3p00                      
3. Inhale and exhale normally during your stretch. Never hold your breath. 
4. Hold your stretch position for 10-30 seconds.

 

*Avoid intense stretching before strength training. Research shows that intense stretching before strength training can temporarily reduce strength levels. Light stretching can be performed everyday. More intense stretching should be spaced out every other day to allow you muscles time to heal.