Many people perceive stretching as an activity only professional athletes do before competing—a common misconception that needs addressing. Some think their bodies will naturally warm throughout their respective sets since they crush weights or hit their cardio requirements each session. This approach couldn’t be further from the truth.
Whether going for a jog on the treadmill, participating in a stationary Tour de France, or benching a small army, stretching should be high on your checklist whenever you hit the gym or work out at home. The same applies every time you conclude your sessions. It might shorten your allotted workout time by a few minutes, but the benefits of this practice outweigh any of the supposed cons you may have in mind.
Types of Stretching and Average Durations
You should stretch for at least five minutes before and after your workout at your neighbourhood 24/7 open gym in Manukau to allow your body to warm up and cool down correctly. The time spent on either will differ based on your goals and the type of stretching you employ. There are two types: pre-workout and post-workout stretching.
Pre-workout Stretching
Here’s what you do before a workout session:
Dynamic Stretching:
This stretching involves movement to increase blood flow and lengthen your muscle groups. Start slowly and gradually increase the range of motion of your muscles. Some common dynamic stretches include leg swings, arm circles, lunges and twists, high knees, inchworms, butt kicks, etc.
Static Stretching:
This type of stretching involves standing, sitting, or lying still while holding a single position for up to 45 seconds. Some examples of static stretching include hamstring, quadriceps, walking lunges, standing calf, and one-knee-to-chest stretches.
Post-workout Stretching
This type of stretching involves doing longer, static stretches after a workout to help lengthen your various muscle groups and loosen your joints. The more time you spend correctly cooling down, the less likely you are to injure yourself post-workouts.
Benefits of Stretching
1. Enhances Circulation/Bloodflow
Before you hit the gym equipment, stretch and stretch well. This practice improves circulation, which is critical to improving performance and preparing your body for intense activity. Post-session, it increases blood flow to your muscles and helps remove waste byproducts formed during exercise, like lactic acid. Optimal blood circulation speeds up the repair process by delivering essential nutrients to various muscle groups.
2. Improvement in Flexibility
Nothing irritates Gymbros and active women more than the inability to complete a full set due to a lack of range of motion owing to hampered muscle groups. You reduce the likelihood of this occurring when you stretch regularly. Besides, smooth movements lead to better posture and, thus, better technique. Improvements in flexibility lowers the risk of strain and injury, which makes stretching an essential aspect of every workout.
3. Facilitates Stress Relief and Relaxation
Stretching before and after a workout releases pent-up tension, which is excellent for the mind and body. It brings a sense of calm and puts you in the right mind frame. When you stretch, you tend to focus more on slow, controlled breathing, which helps you unwind and relax better. This practice facilitates mental focus before a workout session, a crucial aspect that leads to a better set. Post-workout stretching helps alleviate stress and anxiety built up throughout your sweat session.
4. Prevents Injuries
Injuries are no joke, and you should never put yourself in a position that may cause them. Cold, unprepared muscles are an injury’s best friend. Always prepare your muscles and tendons for the stress and strain they will inevitably endure. Running through your choice of dynamic and static stretches will prevent the occurrence of muscle tears, sprains, strains, or worse. Either of these types of injuries will sideline your goals and prevent you from working out.
5. Lowers Muscle Soreness
A common occurrence for people of all fitness levels engaging in strenuous activities is DOMS or Delayed Onset Muscle Soreness. Simply put, it’s the pain and stiffness in muscles after exercise. It frequently happens and is more intense after strenuous or unaccustomed exercise. Treating this condition can range from ice packs, painkillers, magnesium supplementation, and light massage therapy. It’s advisable to seek medical attention if this occurs for five or more days or if it worsens.
In Summary
Injuries can and most likely will happen when you put your body under stress to achieve a desired physique. However, implementing stretching practices into your regimen will allow you to approach your workouts thoughtfully and lessen your exposure to avoidable physical damage or injury. A few minutes spent stretching each day, before and after your workout session, will considerably impact your ability to meet or even exceed your fitness goals.
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