Hey there my little energizer bunnies!
Welcome back to the latest edition of my fitness newsletter!
This weeks focus: The Importance of Stretching
I know what you're thinking:
"Stretching is boring."
"It takes too long. "
"It's not really necessary."
"I'll be fine without it."
WRONG. WRONG. WRONG. WRONG.
Stretching is essential to any fitness program! If you are not doing a stretch routine very often, or skipping it all together, you are setting yourself up for injury.
Benefits of stretching:
1- Reduce Muscle Soreness: Stretching helps you recover from intense exercise. When you are lifting weights or doing intensive cardio, you cause micro-trauma to the muscle fibers. (Think dumping a box of spaghetti on the counter and the pasta strands go every which way). Stretching helps to re-align the muscle fibers so they work more efficiently the next time you workout. (Think of using your hands to roll the spaghetti along the counter back and forth until they all line up again). Stretching also helps to work out any remaining lactic acid created by an intense workout (that's the chemical your muscles produce when you work them intensely -it feels like a burning sensation). By stretching after each workout, you prepare yourself for the next workout.
2- Improve Flexibility: This one is a no-brainer! If you stretch frequently, you will become more flexible. By being more flexible, you are able to perform your workouts with more intensity and with better form/technique/posture. Tight muscles lead to injury....which leads to my next point.
3- Prevent Injury: By being more flexible, you are less likely to have muscles spasms or strain a muscle. If you stretch frequently and become more flexible, you won't find yourself on "the disabled list" with a pulled hamstring. If you are injured, you can't workout. If you can't workout, you gain weight. If you gain weight, you're back to being unhealthy and miserable. If you can't workout, you have paid for a gym membership (or Beachbody Videos) and now can't use them. PROTECT yourself and your investment of time and money in this fitness thing you're doing by stretching!
Okay, so we now know it's important. So, WHEN and HOW to you stretch properly?
When to stretch:
- You want to stretch a little before beginning an exercise routine. However, never stretch a cold muscle. If you go to a fitness class or do workout videos, you will see that the instructor always makes you do 2-3 min of light cardio moves to "get the blood moving". Then they will have you do a few minutes of light stretching after you've gotten your pulse rate up a little and pump some blood into your muscles. So never start a fitness routine with stretching. Always do a little light/easy cardio to get the blood pumping, THEN perform an easy stretch.
- Stretching is always most effective AFTER a workout. Your muscles are warm and full of blood and most amenable to stretching at that point. You will be able to stretch further and more effectively if you stretch IMMEDIATELY AFTER a workout when you are still warm
How to stretch:
- Good posture is essential to proper stretching. Most often, instructors will cue you to have a "flat back" or "stand up/sit up tall" before beginning a stretch. You rarely want to have a curved spine during a stretch (unless of course you are stretching your low back!). A good cue to remember to help maintain a flat back is "tailbone up". So if you had a tail, picture your tail curving straight up and away from your body.
- Don't Bounce. The proper way to stretch is to HOLD a position for 20-30 sec minimum, not bounce when you reach the point of stretching
- Stretching should be "comfortably uncomfortable", not painful.
So my friends, be sure to stretch. Your body will thank you for it. Even better....consider Yoga 1x/week. Stretching AND strengthening at the same time!
Now, get off the computer and go expend some energy! Dance around the house. Run up and down the stairs a few times. Walk the dog. Chase after your kids. Go get moving!
Teresa Landt
Independent Beachbody Coach
www.beachbodycoach.com/PTbabe
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