July 27th, 2008 Milan
Because a warm muscle is more easily stretched than a cold muscle, stretching should be done after warm up.
Stretch with these principles:
- Spend 15-30 s in the stretched position
- Feel the stretch, not pain, feel a mild tension and hold for 15-30 s
- If the stretch becomes painful, you are stretching too far, ease up on the stretch
- Breath slowly, rhythmically
- Always breath when you stretch
- Natural , slow, relaxed breathing is right while stretching
- Hold the proper tension for long enough time (count silently 15-30 s)
Here is an example of a simple stretching session before your weight (resistance) workout:
After 5 – 15 min. warm up, hold each of these stretches 2 times for 20 sec.
Chest and biceps stretch
Press against the support with your hand at little higher than shoulder level. Than step slowly little bit forward with leg closer to the stretched arm. Hold stretch for 20 sec. Repeat stretch on the opposite arm.
Back stretch
Place both hands shoulder width apart on a ledge (or the top of refrigerator or filing cabinet) or other kind of support. Let your upper body drop slowly down as you keep your elbows extended. Your hips should be directly above your feet. Hold stretch for 20 sec.
Triceps stretch
With arm overhead, hold the elbow of one arm with the hand of the other arm. Gently pull the elbow behind your head, creating a stretch. Hold stretch for 20 sec. Repeat stretch on the opposite arm.
Hamstring stretch #1
Slowly bend forward at the hips with your back straight until you feel a stretch in the back of extended leg. Hold stretch for 20 sec. Repeat stretch on the opposite leg.
Hamstring stretch #2
Keep your back straight when you lean forward. Try to grab your feet with your hands while keeping your knees extended. If you are not very flexible, use a towel around the bottom of your foot to do this stretch. Hold this stretch for 20 sec.
Quadriceps stretch
If you are tight, do not overstretch! Lean back, sit on your heels, put your hands on the floor and slowly lift your but up. If you can’t lift your but and put your hands on the floor because of tightness, stay only in the sitting on the heels position. Hold this stretch for 20 sec.
Caution: If you have or have had knee problems, be very careful bending the knees underneath you. Do it slowly and under control. If there is any pain, discontinue the stretch.
Cobra pose; abdominal, neck and hip flexor stretch
In the lying position lift your body up with your hands pushing against the floor. If you can’t go all the way up, keep your elbows bent and forearms on the floor. Try to look up and behind you. Hold this stretch for 20 sec.
And now after warm up and stretch, you can start your resistance (weight) workout.
More about stretching:
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July 27th, 2008 Milan
Every workout, regardless of your time constraints, needs to be preceded by a warm-up session. If you don’t have time to warm up, than you don’t have time to work out.
Warm-up prepares the body for what it is about to come – more intensive activity.
Warm-up is an activity that raises the total body temperature, as well as the temperature of the muscles, to prepare the body for vigorous exercise. It is part of the foundation of successful exercise session. Getting fully warmed up, mentally and physically, is a key aspect of attaining a training intensity required to achieve great results.
Warm-up protects against injury by improving flexibility of the muscles.
Here are some of the benefits you achieve with warm up:
- An increase in muscle blood flow
- An increase in the sensitivity of nerve receptors
- Faster moving oxygen from hemoglobin
- An increase in the speed of nerve impulse transmissions
Warm up guidelines:
In general the warm-up activity should last approximately 5 – 15 minutes, long enough for you to break out in a sweat.
It needs to be done with gradual increase of intensity – from 40% to 60% of maximal intensity.
You should choose activity mechanically similar to the primary conditioning activity and intensity should be well below that of the primary activity.
Examples of warm up activities:
- Stationary cycling – start with cycling against little or no resistance and gradually increase it
- Sprinting – jogging and graduated pace in running intervals
- Elliptical – Start with little resistance and gradually increase it
- Lap swimming – begin with slow crawl and gradually increase arm stroke, do some more intensive short intervals 1 – 2 laps
- Stationary exercise devices like rowing machine, stair masters, treadmills – begin with 40 – 60% of intended conditioning workload or speed and slowly increase
- Weight training – gradually warm up with all body activities like rowing machines or elliptical; treadmill is fine, but take some light dumbbells and move your hands too
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July 14th, 2008 Milan
If you ask people in the gym what they want to accomplish with their fitness regimen, most of them would say that they want to lose weight. But they’d be wrong. Most of them want to look better: they want to tone their muscles, fit into a smaller size, which doesn’t always correlate to a drop in pounds.
Most people who say that they want to loose weight really want to increase muscle and reduce fat.
Tracking body composition (fat %) in addition to weight is the best way to do this, since it gives you a more accurate view of your success.
If you are starting a fitness program you may actually gain weight as you develop muscle. This can be very discouraging.
Using body fat measurements can help you see that you are closer to your goal. That helps to keep you motivated!
In addition to body fat, measuring the waist and waist-to-hip ratio provides accurate measure of success.
The goal is to keep yourself from getting stuck in the mindset that the scale is the best way to track your success. It’s not!
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