ELIMINATING EXCUSES | fitness

So we now have a better understanding of what a warm-up routine looks like and why it is beneficial to warm-up. Take the freedom to design your warm-up to prepare you for your specific routine, or you can do more of a generic warm-up routine as I did in my post from August 6, 2007. In regards to that warm-up routine, I am sure that noticed that I focused primarily on stretching.

Stretching improves your flexibility thus preparing your muscles, connective tissues, tendons and ligaments for your challenging workout. So think of strecthing and flexibility as synonymous. There are 2 types of flexibility: static and dymanic. An example of static flexibility is a gymanist doing a split on the floor. Static flexibilty can be impacted by body core temperature, body structure, muscle fiber lengths, connective tissue viscosity/elasticity and muscle tendon attachment points. An example of dynaminc flexibility is a gymnaist jumping in the air and doing a split simultaneously. Dynamic flexibility involves movement through a range of motion with an emphasis on maintaining both speed and force.

Here are the benefits of stretching/flexibility:

1) Increased physical efficiency and performance. A flexible joint requires less energy to move through the range of motion.

2) Decreased risk of injury.

3) Increased blood supply and nutrients to joint structures. Flexibility training may also contribute to improved circulation and nutrient transport, allowing greater elasticity of tissues.

4) Improved nutrient exchange. Range of motion exercises may increase quantity and decrease the viscosity, or thickness, of synovial fluid, thereby enabling better nutrient exchange. Synovial fluid is transparent, viscous lubricating fluid found in joint cavities, bursae and tendon sheaths. Healthy synovial fluid also allows greater freedom of movement and may decelerate joint degenerative processes.

5) Increased neuromuscular coordination. Studies have shown that nerve impulse velocity (the time it takes an impulse to travel to the brain and return) is enhanced with dynamic flexibility training. In attuning the central nervous system to the physical demands placed on it, opposing muscle groups work in a more synergistic, or coordinated, fashion.

6) Improved muscular balance and postural awareness. Flexibility helps realign soft tissue structures that may have adapted poorly to the effects of gravity and postural habits. Realignment consequently reduces the effort it takes to achieve and maintain good posture in activities of daily living.

7) Decreased risk of lower back pain. Strong clinical evidence indicates the lumbo-pelvic flexibility, which involves the hamstrings, hip flexors and the muscles attached to the pelvis, is critical in reducing the stress to the lumbar spine.

8 ) Reduced musclar tension. In general, stretching promotes muscular relaxation. A muscle in a constant state of contraction or tension may require more engergy to accomplish activities.

9) Enhanced enjoyment. You may find that by relaxing the mind and body, flexibility training increases your sense of well-being and personal gratification during exercise.

So if you don’t know, now you know. DO SOMETHIN’!

**information source: ACE Personal Trainer Manual 3rd edition, edited by Cedric X. Bryant, Ph. D and Daniel J. Green, pages 306-307.

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