Tips for Good Stretching Results
Stretching is a special discipline that requires concentration and
patience for best results. Follow these tips and practice the stretches
shown inthe preceding | illustrations | at least 3 timesa weekfor |
sessions. You will progress safely and surely.
1. DRESS COMFORTABLY: Wear
without | restrictive | belts, | elastic, | large | buttons | or buckles. | Breathable |
cotton or softly woven wool is preferable to synthetic cloth. You can go
without shoes or slippers when stretching.
2.STRETCH SLOWLY: Move in and out of your stretches with slow,
controlled motions and hold in a static position when you have stretched
as far as comfortable. | Fast, bouncy, | ballistic | motions | can actually | signal |
the muscles to contract and defeat the purpose of stretching.
Concentrate on the body part you are working.
3.PRACTICE ABDOMINAL BREATHING: Breathe from your
diaphragm, so that your stomach, rather than your rib cage and
shoulders, rises and falls with each breath. Abdominal breathing
encourages relaxation, lessens muscular tension, and helps lower blood
pressure.
4. LEARN THE "STRETCHING ZONE": Stretch gradually to the point
of feeling resistance, but never to the point of pain. Never use muscular
effort to increase a stretch. Some discomfort | is natural, | but the gentle |
forces of gravity and body weight will determine the limits of a safe,
effective stretching zone.
5.START EASY: Start each session with the stretches you find easiest.
This will help you relax, concentrate, and warm up for the more difficult parts of your routine.
6.AN EMPTY STOMACH MAKES STRETCHING EASIER: Stretching
routines are easier and more pleasant if done on an empty stomach.
This refers to liquid and solid foods.
7.PRE- AND
stretches pictured on the preceding pages before and after your
workout, but you should to perform those which most directly affect the
muscles used during a workout.
Do's and Don'ts for Minimizing Soreness and Muscular Stress
The following do's and don'ts will help reduce the chance of soreness,
and will increase the effectiveness of a workout.
o DO OBTAIN PROPER MEDICAL CLEARANCE PRIOR TO STARTING AN AEROBIC EXERCISE PROGRAM BY HAVING A
PHYSICAL EXAM.
o Do set realistic goals and objectives.
oDo exercise within your THRR.
oDo warm up and cool down properly.
oDo stretching exercises before beginning a Lifestride program.
o Do stretching exercises after completing the
oDon't increase duration or intensity by more than one level per week. (only Hill Profile and Random programs).
o Don't increase intensity and duration at the same time.
o Don't overextend effort in hot and/or humid weather.