Let's Get Flexible

FitnessGeek

I like to read fitness and health news in the morning, if I see an interesting article, I like to post it here. So, I hope you guys don't mind the somewhat daily article postings.

Let's Get Flexible
Our plan will limber you up—and help you maximize your workout.
By the Editors of Prevention

If you've been trying your hardest to lose weight, you may be tempted to skip stretching and balance exercises in favor of those that offer "better" results. But you'd probably be surprised to know that flexibility and grace are two very precious fitness commodities that offer immediate and long-term benefits, including less pain, fewer injuries, and more self-confidence. That's why it's a good idea to work in three to six flexibility- and balance-enhancing sessions every week.

While you are setting your workout goals, pair one flexibility session with every muscle-toning or calorie-burning session. Delight in the sensation of lengthening your muscles and relieving tension—think of it as a free massage you give to yourself.

You may find these exercises surprisingly challenging at first, but don't give up—that increased sense of coordination and grace will translate into everything you do, whether running on the treadmill or just walking down the street, flaunting your new, fit body!

Limber up

You may have taken your flexibility for granted when you were in your teens and twenties. But as you get older, you might find it difficult to hook your bra, bend over to tie your shoelaces (or your kids' shoelaces), or turn your head when you back your car out of a parking spot. That's because you lose flexibility with age due to a decrease in tendon strength and an increase in tendon rigidity, making your muscles and joints difficult to move.

Stretching slowly and deliberately at least 3 days a week enhances your range of motion and improves your flexibility. Especially after doing weight training and aerobic exercise, stretching is essential to keep muscles limber and to prevent cramping. "Increasing your flexibility will enhance your life and allow you to continue performing activities that may get harder as you get older," says Kathleen Cercone, P.T., professor of exercise science and physical therapy at Housatonic Community College in Bridgeport, Connecticut. "Putting socks on, a simple activity of daily living, can become a challenge as flexibility decreases. By staying flexible, you can help maintain your own way of life longer."

An essential part of fitness over 40

When incorporated with weight lifting, stretching improves the benefits women over 40 gain from weight training. In a study by Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., a group of exercise enthusiasts (age 50 and over) stretched after each muscle group was worked in a weight-lifting routine. After 10 weeks of lifting weights and stretching in between (holding each stretch for 20 seconds), the group had improved their strength by 20 percent more than a similar group who had only lifted weights.

"If you condition a muscle by stretching, you get some strength benefit, and vice versa," Dr. Westcott says. "Most people save stretching until the end of their workouts—and find they don't have time left to do it. But with this combination, you use your time more productively."

Stretching also:

* Improves circulation to your arms and legs
* Improves muscle control
* Increases stride length
* Improves sports performance
* Maximizes the benefits of strength training
* Improves balance and coordination
* Helps muscles recover from exercise
* Increases range of motion
* Decreases risk of injury
* Decreases amount of time needed to recover from injuries
* Relieves and prevents pain
* Improves posture
* Improves self-esteem and self-confidence
* Relaxes and invigorates your body
* Improves overall mood
* Provides an opportunity to take time out for yourself

Add up the benefits, and it's easy to see why experts say stretching rounds out a complete exercise program.

"No matter what your age, you can improve your flexibility," says Cercone. In fact, the older you get, the more you need to stretch.

Morning stretches: http://health.msn.com/fitness/womens-fitness/articlepage.aspx?cp-documentid=100233796&page=2

Not just for gymnasts: http://health.msn.com/fitness/womens-fitness/articlepage.aspx?cp-documentid=100233796&page=3

FitnessGeek

I like to read fitness and health news in the morning, if I see an interesting article, I like to post it here. So, I hope you guys don't mind the somewhat daily article postings.

Let's Get Flexible
Our plan will limber you up—and help you maximize your workout.
By the Editors of Prevention

If you've been trying your hardest to lose weight, you may be tempted to skip stretching and balance exercises in favor of those that offer "better" results. But you'd probably be surprised to know that flexibility and grace are two very precious fitness commodities that offer immediate and long-term benefits, including less pain, fewer injuries, and more self-confidence. That's why it's a good idea to work in three to six flexibility- and balance-enhancing sessions every week.

While you are setting your workout goals, pair one flexibility session with every muscle-toning or calorie-burning session. Delight in the sensation of lengthening your muscles and relieving tension—think of it as a free massage you give to yourself.

You may find these exercises surprisingly challenging at first, but don't give up—that increased sense of coordination and grace will translate into everything you do, whether running on the treadmill or just walking down the street, flaunting your new, fit body!

Limber up

You may have taken your flexibility for granted when you were in your teens and twenties. But as you get older, you might find it difficult to hook your bra, bend over to tie your shoelaces (or your kids' shoelaces), or turn your head when you back your car out of a parking spot. That's because you lose flexibility with age due to a decrease in tendon strength and an increase in tendon rigidity, making your muscles and joints difficult to move.

Stretching slowly and deliberately at least 3 days a week enhances your range of motion and improves your flexibility. Especially after doing weight training and aerobic exercise, stretching is essential to keep muscles limber and to prevent cramping. "Increasing your flexibility will enhance your life and allow you to continue performing activities that may get harder as you get older," says Kathleen Cercone, P.T., professor of exercise science and physical therapy at Housatonic Community College in Bridgeport, Connecticut. "Putting socks on, a simple activity of daily living, can become a challenge as flexibility decreases. By staying flexible, you can help maintain your own way of life longer."

An essential part of fitness over 40

When incorporated with weight lifting, stretching improves the benefits women over 40 gain from weight training. In a study by Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., a group of exercise enthusiasts (age 50 and over) stretched after each muscle group was worked in a weight-lifting routine. After 10 weeks of lifting weights and stretching in between (holding each stretch for 20 seconds), the group had improved their strength by 20 percent more than a similar group who had only lifted weights.

"If you condition a muscle by stretching, you get some strength benefit, and vice versa," Dr. Westcott says. "Most people save stretching until the end of their workouts—and find they don't have time left to do it. But with this combination, you use your time more productively."

Stretching also:

* Improves circulation to your arms and legs
* Improves muscle control
* Increases stride length
* Improves sports performance
* Maximizes the benefits of strength training
* Improves balance and coordination
* Helps muscles recover from exercise
* Increases range of motion
* Decreases risk of injury
* Decreases amount of time needed to recover from injuries
* Relieves and prevents pain
* Improves posture
* Improves self-esteem and self-confidence
* Relaxes and invigorates your body
* Improves overall mood
* Provides an opportunity to take time out for yourself

Add up the benefits, and it's easy to see why experts say stretching rounds out a complete exercise program.

"No matter what your age, you can improve your flexibility," says Cercone. In fact, the older you get, the more you need to stretch.

Morning stretches: http://health.msn.com/fitness/womens-fitness/articlepage.aspx?cp-documentid=100233796&page=2

Not just for gymnasts: http://health.msn.com/fitness/womens-fitness/articlepage.aspx?cp-documentid=100233796&page=3

dadslittlegirl

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Poison5119

Awesome article, thank you for posting it.