The following article is offered in support of any
solid exercise and fitness program.
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 variety of preventive measures and ideas 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 very few people realize 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 properly called as bouncing while in a position.
When stretching out, maintain 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 but surely in increments instead of straight away 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 easy 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 contemplating only your current skills 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. Expand your
limits slowly. Pay attention 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 extended periods
or to maximize 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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