stretching exercises to prevent accidents or to enhance the output
during the training. There are also a number of precautionary
measures and tips to serve as guidelines when doing fitness
exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch
before and after workout. Almost everyone knows that stretching
before workout prevents injuries during the exercises, but only few
people know that stretching after workout, when muscles are still
warm, can increase flexibility.2. Hold your stretching position for
more than 60 seconds to increase flexibility. While holding your
position for 20 seconds is enough for warm ups, holding each position
for at least 60 seconds will develop the body's flexibility.
3. Do not go into a stretching position then immediately return to
the relaxed position, and do it repeatedly. This is more
appropriately termed as bouncing while in a position. When
stretching, hold that position for several seconds, and then slowly
relax. You may do this exercise repeatedly this way. Bouncing or
forcing yourself into a position during stretching can strain or
damage some joints or muscles.
4. Work slowly in increments instead of immediately proceeding to
doing the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle
groups. For some people, even if they have strong bodies, they tend
to neglect the neck when working out of stretching. Stretching the
neck muscles can be as simple as placing the palm of one's hand
against the front of the head and pushing it. Then, do the same to
the sides and the back of the head.
6. Stretch regularly to continually increase your range of movements
and your level of flexibility and strength.
7. Workout considering only your capabilities and not of others.
Do not force yourself to do exercises that you are not yet capable of
just because there are people who can do it. Increase your limits
slowly. Listen to your body. There are days when your body may be
too tired that you may have to consider reducing your range of motion.
8. Learn to rest. Rest in between sets and stations to make sure
that the body has enough time to recover its energy. Also, it is
advisable that you don't work the same muscle groups consecutively for
two days. The muscles grow during the period when you rest and not
when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic
exercises are those physical activities that much oxygen for fuel.
This includes cardiovascular exercises such as skipping rope, running
or swimming.
10. Music may help you when you want to train for longer periods or
to increase your intensity. You can use mp3 players, CD players or
lightweight am radio receivers for this. Just make sure that you
brought your headset with you so you wouldn't disturb people who don't
prefer music while exercising.
Apart from preventing injuries and increasing one's limit, it is also
said that stretching is good for a tired body and also for a stressed
mind and spirit.
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