The subject matter in this narrative deals with stretching in relation to the maximal or near maximal attempt required for best performance in resistance training and athletic events. The stretching techniques performed in establishment to recreational activities, cardiovascular activities or stretching as a stand alone action may vary, although the principles outlined in this narrative have some correlation to best attempt in any type of activity.
I would like to emphasize that you should never stretch cold muscles, and that sharp pain is never indicative of something positive. If you feel pain when stretching, stop and if you don't have a current corporeal exam or haven't already received healing clearance to exercise, check with your doctor.
Pro Fitness Exercise Systems
Types of stretching include static stretching, ballistic or dynamic stretching, and Pnf (stretch-relax-stretch) stretching. All of these entail placing force on muscles in ways intended to increase flexibility by elongation and elasticizing the muscle fibers of the targeted area. A number of poses are used for this purpose. These poses can be assumed by an private or with the help of a partner.
Historically athletes have been taught to stretch prior to participating in exercise or athletic events. The old principles was that stretching helped to warm up and elasticize the muscles in establishment for the stresses that will be settled on them during sports activities so that the athlete would not "pull" them.
Recent studies have shown that there are detrimental effects on performance and increased risk of injury due to stretching prior to strenuous exercise or athletic events. These include the discount of power due to the activation of proprioceptive reflex response, which causes the muscles to relax, and the risk of overstretching which may cause micro-tears in the muscles, strain tendons and ligaments and/or otherwise fatigue the muscles. an additional one problem is incomplete stretching, or uneven stretching where some muscles are missed or inadequately stretched during the stretching routine. Further, exerting force on muscles in more or less relaxed states increases the likelihood that they will not react in unison and increase the potential for muscle pulls, strains, and tears. You should never stretch cold muscles, and most reputable experts now propose static stretching only after exercise, not before.
The best way to get ready for corporeal action is to warm up your body through the use of polite movements, expanding these movements in both attempt and range of motion as your body climatic characteristic rises.
This increase in body climatic characteristic is caused both by the increased blood flow throughout the body and by the disagreement of the muscles appealing against one another. This type of warm-up affects the activation of your muscle spindle fibers, which are the primary movers in the contraction of your muscles. As your body climatic characteristic increases, your muscles will increase in elasticity and therefore you will be capable of a greater range of motion or "stretching" of your muscles in establishment for the attempt of your exercise or sports activity. The recommended types of movements for your warm-up are those that best imitate the types of movements you will accomplish during your activities. This is referred to as "dynamic stretching." an additional one form of stretching that may be done prior to exercise is "ballistic stretching" which is unquestionably bouncing as you stretch although this should not be done vigorously (or when cold) for the reasons mentioned prior.
When you warm up by use of cardio equipment, particularly bicycles or treadmills, you may be doing a great job of warming up your legs performing that activity, but you may not have done much to get ready your core or upper body for your workout. Be sure to accomplish some calisthenics or light exercise movements (otherwise known as a dynamic warm-up) for your entire body prior to working out. You can hit all your major muscle groups with 4-5 different movements. An further benefit of a dynamic warm-up is the stimulation of your "fight or flight" response, which will help bring focus and attentiveness during the performance of your exercise routine or athletic event.
Once you have properly warmed up you can begin your resistance program or athletic activity.
The act of weightlifting - if performed properly using the approved weight, proper technique, and full range of motion - will, over time, increase flexibility and promote the increase of salutary muscle tissue which will answer well to force and provide durability and resistance to injury.
On the completion of your workout you should cool down and then accomplish static-type stretches (holding) for at least 30 seconds on each major muscle group worked during your activity. In performing these stretches be right to not overstretch your muscles, don't force yourself into uncomfortable positions, breathe deeply, relax, and allow your heart rate to return to your general resting rate.
Stretching For Resistance Training and Athletic performance
