Flexibility or Stretching ,a Method of Exercise
The sweat experts divide exercise into three general categories:
- Aerobic (also called endurance).
- Strength (also called resistance).
- Flexibility(Also called stretching)
A balanced program should include all three. (Speed training is also a major category, but is generally practiced only by competitive athletes.)
A few simple rules are helpful as you develop your own routine.
- Don't eat for two hours before vigorous exercise.
- Drink plenty of fluids before, during, and after a workout.
- Adjust activity according to the weather and reduce it when fatigued or ill.
- When exercising, listen to the bodys warning symptoms, and consult a physician if exercise induces chest pain, irregular heartbeat, undue fatigue, nausea, unexpected breathlessness, or light-headedness
- Warming up and cooling down are important parts of any exercise routine. They aid the body in making the transition from rest to activity and back again and can help prevent soreness or injury, especially in older people.Warm-up exercises should be practiced for five to 10 minutes at the beginning of an exercise session,such as walking briskly, swinging the arms, or jogging in place. To cool down, one should walk slowly until the heart rate is 10 to 15 beats above resting rate. Cool-down exercises slow the heart rate and stretch warm muscles.
- Aerobic (also calledendurance): http://ndri.com/article/aerobic_or_endurance__an_exercise_method-113.html
- Strength (also called resistance: http://ndri.com/article/strength_or_resistance_a_method_of_exercise-114....
- Flexibility Training (Stretching):
Stretching is the activity of gradually applying tensile force to lengthen, strengthen, and lubricate muscles, often performed in anticipation of physical exertion and to increase the range of motion within a joint. Stretching is an especially important accompaniment to activities that emphasize controlled muscular strength and flexibility, such as ballet, acrobatics or martial arts.
The most effective stretching targets individual muscles. Most body motions involve a primary muscle (the agonist) assisted by secondary muscles (the synergists), which collectively impose a stretch on the opposing muscle (the antagonist). For example, when bending the leg, the hamstring (agonist) and gastrocnemius (synergist) are contracted, thus stretching the quadriceps (antagonist).
For some activities (such as dancing or martial arts), the ability to flex and extend beyond normal ranges can significantly improve performance, with full extension taking years of practice in the art, and this may be improved by stretching, some of which may be performed over long time while performing other tasks such as reading or viewing video.
Benefits of Flexibility Training:
Flexibility training uses stretching exercises for the following benefits:
- Preventing cramps, stiffness, and injuries.
- Allowing a wider range of motion (i.e., the amount of movement a joint and muscle has).
- Certain flexibility practices, such as yoga and tai chi, also involve meditation and breathing techniques that reduce stress. Such practices appear to have many health and mental benefits and may be very suitable and highly beneficial for many older people and patients with certain chronic diseases.
- Certain stretching exercises are particularly beneficial for the back.
- Stretching is also believed to help to prevent injury to tendons, ligaments and muscles by improving muscular elasticity and reducing the stretch reflex in greater ranges of motion that might cause injury to tissue. For example, some research still in the preliminary stages has found soccer players reduced injury risks by stretching, however the number of players studied was not large enough to draw a firm conclusion. For sports such as tennis, where one of the long-term goals of stretching is to gradually increase static range of motion, the cool-down is an ideal time to systematically program a long-term increase in static flexibility.
- In addition, stretching can reduce delayed onset muscle soreness (DOMS). While stretching before or after exercising does not “confer protection” from muscle soreness, current research suggests that stretching can “decrease” or "reduce" pain and soreness after exercise. However, there is no evidence which supports the theory that stretching immediately before exercise can prevent overuse or acute injuries.
Flexibility Training Regiments:
Authorities now recommend performing stretching exercises for 10 to 12 minutes at least three times a week. The following are some general guidelines:
- When stretching, exhale and extend the muscles to the point of tension, not pain, and hold for 20 to 60 seconds. (Beginners may need to start with a 5- to 10-second stretch).
- Breath evenly and constantly while holding the stretch.
- Inhale when returning to a relaxed position. (Holding your breath defeats the purpose; it causes muscle contraction and raises blood pressure.)
- It is important when doing stretches that involve the back to relax the spine, to keep the lower back flush with the mat, and to work only the muscles required for changing position, often only the abdomen.
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