Stretching 101: The why, how and when!

Stretching is important for people of all ages! One of the greatest benefits of stretching is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured.

Benefits of stretching: The Why

Regular stretching is a powerful part of any exercise program.

* Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

* Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls, especially as you age.

* Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

* Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.

* Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.

* Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.

Stretching essentials: The How

* Target major muscle groups. When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.

* Warm up first. Stretching muscles when they’re cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise, when your muscles are warm and more receptive to stretching.

One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising.

* Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough.

* Don’t bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further making you less flexible and more prone to pain.

* Stay in a pain-free stretch. Expect to feel tension while you’re stretching. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.

* Relax and breathe freely. Don’t hold your breath while you’re stretching.

How often to stretch is up to you: The When

As a general rule, stretch whenever you exercise. If you don’t exercise regularly, you might want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you might want to stretch every day or even twice a day.

Know when to exercise caution

You can stretch anytime, anywhere, in your home, at work or when you’re traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or a physical therapist the best way to stretch.

Benefits of Exercise

Now that you have decided to stop making excuses for not working out and you have started exercising, I will give you some great benefits for staying active. If these are not enough reasons for you to keep working out, the fact that you feel better about yourself should. Not to mention your ex is going to be kicking himself because of how good you are going to look. Here are the Mayo Clinic’s top 6 benefits to exercise: 

† Exercise improves your mood. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You’ll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

† Exercise helps combat chronic diseases. Regular exercise can help manage or prevent high blood pressure. Regular exercise boosts “good,” cholesterol while decreasing “bad,” cholesterol. This combination keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. Regular exercise can also help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

† Exercise helps you manage your weight. Want to drop those excess pounds? Trade some couch time for walking or other physical activities.  When you exercise, you burn calories. The more intensely you exercise, the more calories you burn; and the easier it is to keep your weight under control. You don’t even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

† Exercise strengthens your heart and lungs.  Do you get winded by grocery shopping or household chores? Don’t give in that easy. Regular exercise can leave you breathing easier. Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system work more efficiently. When your heart and lungs work more efficiently, you’ll have more energy to do the things you enjoy.

† Exercise promotes better sleep. Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day. A good night’s sleep can improve your concentration, productivity and mood.  Exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep.   If you’re having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

† Exercise can put the spark back into your sex life. Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue. Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Exercise improves your circulation, which can lead to more satisfying sex.

Exercise can be fun! Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical! Exercise doesn’t have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you’re moving, it counts!

No More Excuses

If you look in the mirror and you do not like what you see but you keep making excuses for not working out, it is time to stop all the excuses and get into the gym or just get active.  Some common excuses for not exercising are:

† I do not have time. This is one of the worst excuses for not working out. Everyone has time with the new and improved ways to workout.  It only takes 15 to get a really good workout. So time is not an excuses.  You can always find time. Wake up 30 minutes early and go for a run or workout on your lunch break.

† I am too tired after work. So go to the gym before work and get it done.  Then you do not have to worry about how you feel after work. Take your workout clothes with you to work and change before you go home. If you exercise at home still change so you do not get distracted once you get home and go straight to your workout area at home and get started.

† I do not know what I am doing or you have fear of the gym. Get a personal trainer to workout with you. If you can’t afford one most gyms with give you a few session to get you started with any new gym membership. Look in the phone book if you workout at home and have an in home trainer come in to set up a program for you.

† You do not have the money to go to a gym. So workout at home.  It does not cost very much to get a workout DVD or some exercise bands that you can workout with right in your own home.

So there is not better time to start working out than now. You are making positive changes in your life right now so why not start with the way you feel about yourself. So stop the excuses and get off your butt and get yourself active.

Follow Your Dream

I think that the straw that broke that camel’s back in my marriage for me was the lack of support that I got when I was training for my first figure competition.  Being in the fitness industry most people at some point want to compete.  I was not getting any younger and I have always wanted to do a show.  I got my hours cut back from my therapy job at the end of last year so there was no better time to start training.  I told my husband that I wanted to do a competition.  It was a little heart breaking to hear his response.  I had started to train once before but ended up getting pregnant with my daughter so I did not get to do the show.  Now I had the time to train but I had to do it without the support of my husband, whom I thought would be my biggest fan.  He gets up every morning ready to go to work.  He loves what he does and has a passion for his job.  I did not have that at the time doing home health therapy.  I just wanted to follow a dream that I had and call me crazy to think that my husband should want this for me.  The whole three months he did nothing but complain about the food bill and having to watch our daughter more.  I did not ask my husband to come with me to my show.  I did not think that he deserved to come and enjoy my hard work when he did nothing to support me through it.  I am very happy to say that I won my first show.  I never want to forget that feeling that I got from being on stage.  I plan on doing more competition next year.  So the moral to the story is do not ever let any one talk you out of a dream.  If you want to make your dreams come true, the first thing you have to do is wake up.  ~J.M. Power

My Stress Release

Getting divorced and being divorced can both be very stressful.  You have to find away to deal with that stress so the stress does not consume you.  For me it is going to the gym and working out.  Lucky for me I have been a personal trainer for 8 years and it is my passion.  I love to work out and help others to achieve their fitness goals. One of the many downfalls of getting divorced is that many women tend to gain weight or become unhealthy due to the stress from all you are going through.  Well never fear that is why I am here.  Here are a few things that you can do right now to help you decrease the stress in your life.

 

J Deep Breathing – in through your nose and out through your mouth. This will help you clear you mind and relax.

J Laugh – Laughter is a great way to relieve stress; it reduces the stress hormone cortisol.  So find something to laugh at all the time.

J Get rid of negativity – Look at the circle or environment you’re standing in. People who are negative and prone to spread negativity to others. Learn to say no to negativity and remove yourself from it whenever possible.

J Exercise – Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins.  Not to mention that if you look and feel good you will not be stressed.

 

So there you go.  You are well on your way to a stress free life.  Don’t wait start laughing.