This issue we will discuss flexibility and it's role in your workout.

Flexibility:
Flexibility training (also known as stretching) is an important component of a fitness program but it is often overlooked. Not only is flexibility training important for developing and maintaining range of motion (ROM) for your muscles and joints but it has many other benefits as well. Those benefits include preparing tendons and muscles for the upcoming exercise, helping to prevent the delayed onset of muscle soreness (DOMS, which is the soreness you may experience in the days following a workout), mentally preparing you for your workout and helping to prevent injuries due to inflexibility.

A common misconception is that resistance training will cause you to lose your flexibility. While this can be true if you do not incorporate flexibility training into your program, it is preventable. When you exercise, your muscles contract and can shorten up in length. By stretching you will help your muscles avoid shortening and allow them to stay healthy. Stretching should be emphasized in your program because many fitness related injuries can be attributed to poor flexibility.

Frequency:

Stretching should be incorporated into your routine a minimum of 3 days per week, and is often performed both prior and following a standard workout. Once you begin stretching, you may notice it helps you feel better and you might want to stretch everyday.

Intensity:

Flexibility training is performed at a relatively moderate or low intensity- stretch to the point of mild discomfort or awareness. Stretching should always be done with gentle movements. Begin the stretch gradually and continue until you feel a slight stretch in the desired muscle. Stretching should not be painful. Once you feel the stretch, that is it. That is as far as you need to stretch the muscle- anything more may cause injury. Do not use ballistic stretching (jerking movements) to perform your stretches as this can also cause injury.

Duration:

While there is no 'accepted' duration for stretching, it is common practice to hold each stretch for a minimum of 10 seconds and no more than 30 seconds. You may wish to include a stretch in your flexibility training routine several times- the recommended repetitions are 3 to 4 times for each stretch; however, it can be effective to only perform each stretch once per session for those just beginning a flexibility routine.

Many fitness experts recommend stretching both before and after an exercise session (either aerobic or resistance training). This can be especially effective when the muscles are tight and tired- stretching will help them recover and stay healthy. If you decide to stretch prior to working out, be sure to warm-up before to prevent injury. To better understand the reasoning behind this, think of your muscles like taffy. If you were to stretch taffy that has not been warmed-up (cold taffy), it would crack and break. If you warm the taffy prior to stretching it, you will be able to stretch it a long way without it breaking. This is what happens with your muscles as well.

Tips for Stretching

    * Stretch all major muscle groups equally to include opposing muscle groups.
    * Breathing should be slow and rhythmical. Inhale in the starting position. Exhale as you stretch. Breathe evenly as you hold each stretch. Do not hold your breath.
    * Maintain proper alignment of the body by keeping the chin tucked, head upright, and the back straight.
    * Stretching is most effective when the body is warm such as after aerobic exercise or sufficient warm up. Warm up and cool down are important in preventing injury.
    * Be careful not to lock the knee and elbow joints. Keep the joints slightly bent.


Next issue we will discuss aerobic exercise.


Ken Palasak has been a member of the fitness community since 1989. He began his career working with Bandit Weight Equipment in various positions, including the design of fitness equipment. He now owns and operates a chain of stores in south Florida called Home Fitness Headquarters. Home Fitness Headquarters sells high end fitness equipment (from companies such as Landice, Vectra, Tuff Stuff and SportsArt) to commercial facilities as well as residential. You can visit his website at http://www.homefitnesshq.com.