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    Fitness Training

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    Rakesh VA
    Stretching before and after workouts can increase flexibility and prevent injuries. Holding stretches for 60 seconds is more effective than just 20 seconds. Stretch slowly without bouncing and work all muscle groups regularly to continually improve your range of motion and strength over time. Consider your own capabilities and listen to your body as you progress at a comfortable pace with adequate rest between exercises. Aerobic exercise and music can also help your workouts.

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    Fitness Training

    Uploaded by

    Rakesh VA
    5 views1 page
    Stretching before and after workouts can increase flexibility and prevent injuries. Holding stretches for 60 seconds is more effective than just 20 seconds. Stretch slowly without bouncing and work all muscle groups regularly to continually improve your range of motion and strength over time. Consider your own capabilities and listen to your body as you progress at a comfortable pace with adequate rest between exercises. Aerobic exercise and music can also help your workouts.

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    Stretching before and after workouts can increase flexibility and prevent injuries. Holding stretches for 60 seconds is more effective than just 20 seconds. Stretch slowly without bouncing and work all muscle groups regularly to continually improve your range of motion and strength over time. Consider your own capabilities and listen to your body as you progress at a comfortable pace with adequate rest between exercises. Aerobic exercise and music can also help your workouts.

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    Download as txt, pdf, or txt
    5 views1 page

    Fitness Training

    Uploaded by

    Rakesh VA
    Stretching before and after workouts can increase flexibility and prevent injuries. Holding stretches for 60 seconds is more effective than just 20 seconds. Stretch slowly without bouncing and work all muscle groups regularly to continually improve your range of motion and strength over time. Consider your own capabilities and listen to your body as you progress at a comfortable pace with adequate rest between exercises. Aerobic exercise and music can also help your workouts.

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    10 Things You Should Know About Stretching

    Before fitness training, one must give importance to doing warm-up or stretching
    exercises to prevent accidents or to enhance the output during the training. There
    are also a number of precautionary measures and tips to serve as guidelines when
    doing fitness exercises. Here are some of them.

    1. To increase your flexibility and to avoid injuries, stretch before and after
    workout. Almost everyone knows that stretching before workout prevents injuries
    during the exercises, but only few people know that stretching after workout, when
    muscles are still warm, can increase flexibility.

    2. Hold your stretching position for more than 60 seconds to increase flexibility.
    While holding your position for 20 seconds is enough for warm ups, holding each
    position for at least 60 seconds will develop the body's flexibility.

    3. Do not go into a stretching position then immediately return to the relaxed


    position, and do it repeatedly. This is more appropriately termed as bouncing
    while in a position. When stretching, hold that position for several seconds, and
    then slowly relax. You may do this exercise repeatedly this way. Bouncing or
    forcing yourself into a position during stretching can strain or damage some joints
    or muscles.

    4. Work slowly in increments instead of immediately proceeding to doing the


    hardest exercise or position.

    5. Make sure that you have stretched or warmed up all muscle groups. For some
    people, even if they have strong bodies, they tend to neglect the neck when working
    out of stretching. Stretching the neck muscles can be as simple as placing the
    palm of one's hand against the front of the head and pushing it. Then, do the same
    to the sides and the back of the head.

    6. Stretch regularly to continually increase your range of movements and your


    level of flexibility and strength.

    7. Workout considering only your capabilities and not of others. Do not force
    yourself to do exercises that you are not yet capable of just because there are
    people who can do it. Increase your limits slowly. Listen to your body. There
    are days when your body may be too tired that you may have to consider reducing
    your range of motion.

    8. Learn to rest. Rest in between sets and stations to make sure that the body
    has enough time to recover its energy. Also, it is advisable that you don't work
    the same muscle groups consecutively for two days. The muscles grow during the
    period when you rest and not when you are working out.

    9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those


    physical activities that much oxygen for fuel. This includes cardiovascular
    exercises such as skipping rope, running or swimming.

    10. Music may help you when you want to train for longer periods or to increase
    your intensity. You can use mp3 players, CD players or lightweight am radio
    receivers for this. Just make sure that you brought your headset with you so you
    wouldn't disturb people who don't prefer music while exercising.

    Apart from preventing injuries and increasing one's limit, it is also said that
    stretching is good for a tired body and also for a stressed mind and spirit.

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