To attain better health and optimize fitness levels, most people engage in the 3 most popular components of physical fitness.
1) Diet and Nutrition
2) Cardiovascular Exercise and
3) Strength Training
Unfortunately, very little attention is paid to the 4th component of physical fitness. Most people tend to ignore this particular component completely and most beginners are uneducated and unaware of its benefits.
So, what is the 4th component? Stretching! With most people, stretching is not a priority when it comes to weight loss, strength gains or improving ones way of life.
Beginners should include stretching in their routine to speed up recovery, reduce muscle soreness, correct their posture and allow for improved and better range of motion at the shoulder, hip and knee joints and at the lumbosacral and cervical spine regions.
Experienced exercisers should optimize their workouts by stretching regularly to help overcome plateaus, increase the range of motion in various free weight exercises, speed up their recovery and help correct any muscular imbalances from years of lifting weights and not stretching or over training specific muscles.
As we age, most people will lose strength and lean muscle due to the aging process along with joint flexibility. A lesser range of motion can lead to injuries, falls, aches, pains and breaks. Stretching becomes that much more important for people who are getting on in years and will help prevent injuries while allowing for an improved range of motion at joints that have become stiff and sore over the years.
There are many great ways to stretch. Whether you enjoy waking up and stretching first thing in the morning or prefer to stretch right before bed, stretching in general will dramatically increase your fitness level and well being while relieving stress and improving your quality of life. As I’ve stressed to all of my clients, stretching only takes 5 to 10 minutes a day. During exercise, it is best to stretch lightly during your warm up and then more intensely at your cool down. You can also stretch target muscles in between sets to shorten workouts and give you something to do during rest periods. A minimum hold of 10 seconds per stretch for starters is recommended but you can hold a stretch for up to 30 seconds as your flexibility improves for greater benefits.
Here is a list describing many benefits of stretching.
* Improved flexibility will allow for a fluid and full range of motion making day to day tasks easier.
* Stretching during a warm up improves blood circulation, warms up muscles and prevents injuries.
* Stretching after workouts will reduce muscles soreness and speed up your recovery.
* Stretching also improves body alignment, prevents muscle imbalances and corrects postural challenges.
* Improved posture and body alignment will help prevent lower back problems.
* Stretching is a great way to relieve stress.
* Stretching between sets is great active rest and can help flush out lactic acid quicker.
* Stretching in general will increase and improve your muscular strength and your cardiovascular fitness level.
* Stretching can improve performance in sports.
Remember, it’s never too late to begin a regular exercise regimen that includes all 4 components. Sart today! You’ll be glad you did!
Thanks for putting this information out to the public. I had my wife Lynn read this article because she recently began exercising again. We both found it very interesting and informative. Keep up the good work. Your web site is great and you really have a lot of knowledge to share.
Jason Chadson
Omaha, Nebraska