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Sunday, 23 July 2006 |
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The following article on Stretching Exercises was submitted by Victorina, who leads us through our stretches before every Saturday morning workout. Great info on the importance of the purpose and importance of stretching. [Source: Women's Heart Foundation]
WARM-UPS, consisting of stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise. The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries. The right way to stretch is slow and relaxed.
DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch. You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful. Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.
COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for a duration of 5-7 minutes. The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.
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