Fitness: Stretching To Prevent Injuries
Too many people who begin exercise programs quit within 6 months. The reasons noted range from not seeing the desired results, injury, to lack of time to commit to a physical fitness program. Injuries can be particularly avoided by warming up and stretching before launching into our exercise routine. So let’s discuss stretching and other ways to keep us motivated to stick to our fitness routine.
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If you are a person who for the most part is or has been sedentary, then you should gradually ease yourself into a physical fitness program. Throwing yourself into a hardcore fitness program can put you at risk for injury. Therefore, it’s recommended that you slowly increase your exertion and overall length of workout with each passing workout.
Each workout should be with a stretching and warm up and also a cool down period. The fact is that a good stretch and warm up prior to each workout and a cool down period should always be performed as they can definitely help prevent workout injuries.
A good warm up consists of at least 5 minutes or so of low-level aerobic exercises followed by mild stretches. This warm up routine should be done in this order – low-level aerobics first followed by stretching, and not vice versa. This is important for your muscles to warm up first before you begin stretching. In this manner your heart rate slowly increases as does blood flow.
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While doing stretching exercises, remember to breathe constantly. Holding your breath can raise your blood pressure. Hold the stretch for 10 to 60 seconds, and exhale while moving into the stretch. A short walk or jogging in place is all that is needed for the low-level aerobic part of the warm up. As for the cool down, walk slowly until your heart rate is below 100 bpm. Stretching is also good for cooling down as well.
If physical exercise causes you to feel chest pain, an irregular heartbeat, nausea, or lightheaded then stop immediately and consult with your physician.
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