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The best way to stretching


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The best way to stretching - May 17
The best way to stretching Finding time with your hectic schedule to work out is tough. When you do have an additional half hour to yourself, you likely jump directly on ...
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Posted: May 17, 2012 5:11
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  • The best way to stretching
    The best way to stretching

    Finding time with your hectic schedule to work out is tough. When you do have an additional half hour to yourself, you likely jump directly on the treadmill or the bike and take off, going as fast as you can to burn as many calories as you can with your short amount of time. This can actually be dangerous. If you do not take time to stretch before you work out, your muscles will not be properly warmed up and your risk of injury will be higher than if you had taken the time to stretch. You should also stretch after your regular workout. Furthermore, according to Reuters, “experts say . . . stretching can help you sharpen your performance, stave off injury, perk up your posture and even improve your mood.” This is where I found the article: Stretching: An important part of your workout routine


    Two methods of stretching


    You don’t have to make a big production of your stretch time; 5-10 minutes is all you really need. Consider doing a mix of static and dynamic stretching during your warm up and cool down time. Reuters explains, “A static stretch is essentially a stretch held in one position; dynamic stretching involves active movements.” For instance, a static stretch would consist of pulling one arm across the body and holding that position for 30 seconds. A dynamic stretch can be shoulder rotations or jumping jacks.



    Stretching safely


    Just be sure that whenever you stretch, you do not push your body further than it can go. Jessica Mathews of the American Council on Exercise says for stretches to be “safe and effective, they should be held only to the point of tension-never to the point of pain.” Also, you should never bounce during your static stretching. According to the Mayo Clinic, this may cause little tears in the muscle. You should also be careful if you have a chronic condition that may be exacerbated by stretching-talk to your doctor for questions on what kinds of stretching would work best for you.


     Sources

    Reuters
    Mayo Clinic
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  • By: andy.peloquin: Oct, 02, 2013 15:42 PM
    Also, it's never smart to stretch your muscles when they're cold. That can make it more likely for you to injure yourself. It's best to do a few minutes of light exercise before stretching out those muscles.

    Fitness trainers - like me - recommend some light cycling, jogging, or the elliptical machine for about 5 minutes. Get your heart rate up to 60% or so, and keep it there. By the end of the time, your legs will be ready to stretch out nicely. 


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