The Main Event: The Importance of Stretching
Anyone who has ever done any sort of exercise has felt sore
at one time or another. Any bout of
strenuous activity like yard work can lead to muscle soreness as well. Stretching can help ease the soreness, and
can help prevent the soreness if done regularly.
There are many reasons why one should stretch before and
after exercise. Some of those include:
decreasing muscle soreness and increasing range of motion, improving posture,
reducing stress, and promoting circulation.¹
There are two types of stretching, Dynamic and Static, each
have their own benefits.
Dynamic stretching is when a person stretches in a quicker
fluid motion, such as shoulder rolls, marching, etc. It is usually done before a workout as the
rapid movements warm the body up, prepare the body for working out, as well as simply
stretching the muscles out.
Static stretching is when a person places a muscle in a
sustained stretch. These usually last
anywhere from 15-30 seconds, although longer is not a bad thing. These are usually done after a workout to lengthen
the muscles back out after a period of intense contraction due to weight
training, or cardio.
For older adults stretching, both dynamic and static, is
imperative for maintaining flexibility and range of motion both of which
decrease as people age. While heavy
weight lifting might not be in the cards later in life stretching may offset
some of the loss of strength by keeping muscles loose and flexible.
This hearkens back to a few blogs back when the benefits of
yoga were addressed. It is a perfect
combination of stretching and strength training as one must hold positions in
classes.
Whether dynamic or static, stretching is very
important. It should be as important as
the actual workout itself. Take five
minutes before and after a workout to stretch those muscles and maintain your
flexibility and range of motion and help to prevent injury. Your body will thank you.
Workout Song of the Day – Eye Of the Tiger – Survivor
Snack of the Day – Greek Yogurt: This is a
perfect low-fat, low sugar, high protein snack to have at any time. Greek yogurt is thicker, has roughly double
the protein of regular yogurt, and is an excellent source of calcium and
potassium among other things. The key is
to use plain non-fat Greek yogurt. It
can be topped with nuts, fruit, cinnamon, almost anything.
What’s In My Gym Bag? – Yaktrax: These are an
excellent product to have for those who enjoy running outside in the winter but
don’t want to risk injury on slick spots, snow, and ice. Named for the Tibetan Yak, these slip on
cleats give any runner sure footing through some of the most challenging
outdoor winter runs. They slip on the
soles of your shoes and then strap securely across the front so they don’t come
off. So popular are these products that
the company has branched off into making Yaktrax for everyday activity, work,
skiing, and mountain climbing. They are
a great gift for any outdoor lover, or yourself.
Did You Know? - You need to burn about 7000 calories to
lose 1 pound of fat.¹
Motivational Quote - “Strength and growth come
only through continuous effort and struggle.” – Napoleon Hill
About Me - I am a World Instructor
Training School (W.I.T.S.) Certified Personal Trainer living on Cape Cod,
Massachusetts. I am an avid runner with forty races under my belt from 5K’s to
marathons. My goal is to share my experiences
and love of fitness with as many people as possible whether through this blog
or through training. I would love to
chat via email at ChristopherSetterlund@gmail.com.
If
there are any questions, or topics you would like to see covered in future
posts please contact me. If you would
like to train with me I am currently plying my trade at Mid-Cape Athletic Club.
You may call them to inquire about an appointment at 508-394-3511, visit them
online at Midcapeathletic.com, or visit their club at 193 Whites Path in South
Yarmouth, MA.
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