Flexibility training is too often neglected as a type of exercises that gives us neither fat burning, nor muscle gaining. But in this article we are ready to prove you that absence of stretching is a common mistake that reduces the effectiveness of all of your exercise. Yes, stretching does not raise the heart rate, it may look weird and seem just like for yoga lovers, but not for weightlifters. But it is one of the most important and beneficial part of the training.
What is Flexibility?
Flexibility is defined as the range of motion about a joint and its surrounding muscles during a passive movement (no active muscle involvement is required to hold the stretch). It also refers to the mobility of your muscles, which allows more movement around the joints. Flexibility improves energy expenditure at a given speed in running, increases athletic performance, prevents injury, decreases muscle tension and soreness. Flexibility gives you an opportunity to do daily action with ease: lift the packages, get up from the chair, make squats and other.
Okay, okay, improving everyday activity is great, but how can it help you in the gym? Increased flexibility helps you to improve your posture and show off the muscular physique you worked so hard to build, gives less tension to your muscle, reduces risk of injury and overtraining. Absence of flexibility limits proper performing of your training program because of tight muscles. So if you have troubles with the deep squats, feel pain in the muscle and joints, note your poor flexibility. Stretching won’t add size to your arms or glutes, but will make your training efforts pay off. You may not like this at first, but it’s necessary for your training progress.
How It Works
Stretching helps to take the pressure during bent-over moves and squats, thus protecting your spine, your core become stronger and isn’t afraid of different kind of pressure. Your joints, muscle fibers and connective tissue are supported which allows you a greater range of motion.
While you are stretching blood carries nutrients and vitamins to muscles so they can receive supply, heal and rebuild, while joints have proper blood and oxygen circulation. Stretching flushes toxins and lactic acid. Flexibility allows to perform optimal muscular development and ensures that a full range of motion is achieved. Blame tight muscles if you are not still getting the results you want from your workouts. One tight muscle group prevents others from performing correctly and you receive compromised performance.
Besides stretching helps to increase muscle growth.Your muscles are kept in place by connective tissue known as fascia. While your muscles grow, fascia stays the same size and does not growth with your muscles. Because of fascia toughness muscles become too compressed along the fascia and stop to expand.Stretching allows muscles to grow freely, because of fascia’s stretch.
What Should You Do Now
Now you know how powerful stretching exercises are. So we want to clear out what kind of stretching you should do and when.
To improve general flexibility and to relax your tight muscle, do static stretching after workout. Static stretching improves your passive flexibility by movements in which you lean forward until you feel a little discomfort in the target muscle. Hold this for 10-30 seconds, allowing the muscle to slowly adapt to the new range of motion.
Never do static stretch before your workout, it could actually hamper performance. Static stretching forces the target muscle to relax and makes it temporarily weaker. It may make you more susceptible to muscle loads and decrease training performance. Static flexibility training limits your capacity to generate force because it inhibits the ability of your brain to communicate with your muscles. Flexibility training can help reduce post-workout muscle soreness. Stretching after exercise keeps your muscles loose and relaxed. So this traditional static holds help to lengthen muscles that were tightened up during the power session. You can stretch every day, several times for 5 minutes or after your main workout for 15 minutes.
Dynamic stretching is perfect for warming up before workout or any kind of sport for preventing injuries and improving performance. Dynamic stretching improves your "active" flexibility. It is about quick moving in and out of stretch position. Dynamic stretching excites your central nervous system, increases blood flow to muscles and power production.
You can make jumping jacks, arm circles, trunk rotations, any kind of lunges, high knees and body-weight squats for 10 repetitions of each, one after the other. Start with the slow tempo and increase speed and rage of motion with each repetition. Flexibility of your muscles and joints allows you use less energy while in motion and improve your overall performance.
Safety Tips for Flexibility Training
To take more from flexibility training use our tips: