Just A Guy Thing

This is a guest post from Ken Hunt, Owner of Steel Gym and AFI-certified Fitness Expert. Steel Gym has been named “#1 Gym in New York” two years in a row by the American Fitness Institute

This week I wanted to address one of the most neglected aspects of any workout routine – the warm-up and flexibility

Stretching can help your body get ready for exercise. It is also an essential part of recovering from aerobic activity. All exercise sessions should end with stretching. The more flexible you are, the less likely you are to be injured during exercise.

The simplest way to warm up is to do an aerobic activity at an easy pace. How long you spend warming up will depend on your fitness level. If you are new to exercising, your body will respond better with a longer warm-up routine.

Adding stretches to your warm-up routine may improve your exercise performance. Once your muscles are warm, spend a few minutes on stretching.

Keep in mind that an effective cool-down gives your body time to recover.

Your cool-down begins as you gradually decrease your intensity level at the end of your aerobic exercise session. For example, if you have been walking at a quick pace, begin cooling down by slowing your steps and taking your arms out of the movement. Walk at a comfortable pace until your breathing and heart rate have returned to normal.

Once you are breathing easily, stretch while your muscles are still warm.

When people are pressed for time when they are working out, usually stretching is the first thing that is eliminated. This is a huge mistake and can reduce the effectiveness of exercise.

By increasing your flexibility, you can improve your ability to move around. You will have less muscle tension and your posture will likely improve. Most importantly, stretching after each workout reduces your risk for injury.

Get the most out of your flexibility training by following these simple guidelines:

• Always warm up before your stretch. Stretching cold muscles can cause injury
• Stretch slowly and gently. Breathe into your stretch to avoid muscle tension. Relax and hold each stretch 10 to 30 seconds.
• Do not bounce your stretches.
• Stretching should not hurt. If you feel pain, take the stretch easier, breathe deeply, and relax into it.

image credit: mikebaird