Basic Tips

Warm-up to prepare your body for exercise

Increase your heart rate with some cardiovascular exercise

Cool-down to gently return your heart rate to normal

Stretch those muscles to help prevent injury and keep you flexible.

Everyone knows that stretching is an important component in injury prevention,

but it is increasingly becoming an important step in enhancing sports performance.

Warm Up First

A warm muscle is much more easily stretched than a cold muscle. Never stretch a cold muscle,

always warm-up first to get blood circulating throughout the body and into the muscles.

A warm-up should be a slow, rhythmic exercise of larger muscle groups done before an

activity. Riding a bicycle or walking works well. This provides the body with a period of

adjustment between rest and the activity. The warm-up should last about 5-10 minutes and

should be similar to the activity that you are about to do, but at a much lower intensity.

Once you have warmed up at a low intensity for about 5-10 minutes and have gotten your

muscles warm, you can now stretch.

Before or After a Workout?

Stretching before an activity (after the warm-up) improves dynamic flexibility and reduces

the chance of injury. Stretching after exercise ensures muscle relaxation, facilitating

normal resting length, circulation to joint and tissue structures, and removal of unwanted

waste products, thus reducing muscle soreness and stiffness. Body temperature is highest

right after the cardiovascular exercise program and/or after strength training. In order

to achieve maximum results in range of motion and to receive other benefits, it is highly

recommended that you do static stretching at this point in your workout, just after your

cardiovascular program and during or after your strength-training program.

Stretch Before and After Cardiovascular Exercise

If it is your day off from strength training and you are just doing your cardiovascular

exercise routine, first warm-up for 5-10 minutes at a low intensity (50-60 percent of your

maximum heart rate ) and stretch the muscles used. Proceed doing a cardiovascular exercise

for at least 20 minutes at a intensity of 50-85 percent of your maximum heart rate (refer

to the Global Health and Fitness Cardiovascular Exercise Program). Then cool down for 5-10

minutes at a low intensity (50-60 percent of your maximum heart rate). Now, because your

muscles are very warm you should stretch each of the major muscle groups involved in the

exercise, using the static stretching techniques we explained previously. For example,

if you walked on the treadmill, you should stretch your quadriceps, hamstrings, calves,

and lower back. Proper technique for each stretch is absolutely critical for achieving

maximum effectiveness in any one specific muscle group. In addition to stretching those

muscles used in the exercise, now is also a good time to go through a full body stretching

routine--since blood has circulated throughout your body and warmed-up your muscles.

Static Stretching Slow and steady

Static stretching involves a slow, gradual and controlled elongation of the muscle though

the full range of motion and held for 15-30 seconds in the furthest comfortable position

(without pain).

A slow, static stretch that allows the muscle to relax gradually is the safest course of

action. Our muscles are equipped with a safety mechanism called the stretch reflex. If we

try to lengthen the muscle too quickly or forcefully, it responds with a reflexive

contraction -- it shortens the muscle in a protective response to the stress, so the muscle

is tightened, rather than relaxed. To get the most out of your stretch, begin the exercise

gently and hold it in place.

How much Tension?

The essence of stretching is to lengthen the muscle only to the point of gentle tension.

This is an excellent time to listen to your body; stretching should never hurt.

When starting a stretch, take a nice deep breath in and slowly release the breath as you

gradually relax into the stretching position. To return muscles to their natural length

after your workout, hold the stretch for approximately 15-30 seconds. This will relax the

muscle from the repeated contractions of exercise, thus helping prevent injury. To increase

your flexibility, after the initial 30-seconds, try relaxing further into the stretch and

hold

this position for an additional 15-30 seconds. Remember to stretch only to the point of

comfortable tension and stop immediately if you feel any pain in joints or muscles.

How to Breathe

Deep, rhythmic breaths help relax our muscles and our minds. Close your eyes during

stretching and focus on your breathing. At the point where the tension in the muscle

begins to release, take a deep breath, filling your lungs and expanding your diaphragm.

As you slowly exhale, relax further into the stretch and feel the tension in the muscle

melt away.

Relaxation and Stretching

Mayo sports medicine doctors are researching whether total relaxation of a muscle may be

an important part of achieving flexibility, perhaps apart from or in combination with

stretching. Anecdotally, they've observed a high degree of flexibility in "tight" people

while they are under general anesthesia even though their muscles are structurally the

same as when they are awake. Although it's too early to draw conclusions, the theory

behind this new research is that stimulation from the central nervous system influences

the flexibility of muscles, and that relaxing a muscle may be a viable method of enhancing

flexibility.

How often should you Stretch?

Your body will respond very positively to gentle stretching. Minimally, you should

stretch twice a week to keep your muscles limber and your mind relaxed. Definitely

make time for stretching in each of your normal workouts after a warm-up period whether

it be at the beginning or conclusion of the workout.