Flexibility:
Flexibility is commonly defined as muscle elasticity and the range of motion available at a joint. Sufficient mobility also implies that the muscles are able to stretch to accommodate the full range of motion required by the joint, and to maintain proper muscular balance.
Flexibility is an important element of your fitness that prevents injury and helps to promote good posture. Stretching exercises are vital in a fitness program
Research is limited in the area of flexibility training. In general, you should include flexibility training after completing cardiovascular or strength exercises. The need to perform additional flexibility work will depend on your individual needs. |
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Stretching recommendations:
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Frequency: A minimum of two to three days per week for each major muscle group with special attention to those muscles that tend to be chronically tight.
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Intensity: To the point of tension, sometimes referred to as the edge of discomfort.
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Duration: 10 to 30 seconds for each static stretch repeated three to four times OR single stretch held for 20 or more sections.
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Mode: Any activity that focuses on elongating the muscles and moves joints safely through their full range of motion.
Never stretch cold muscles; always perform light activity first. All exercise shortens muscles, so it is important to stretch after all exercise.
Always stretch in a slow and controlled manner. DO NOT BOUNCE, THIS SHORTENS THE MUSCLE! Your flexibility exercises should never be painful. Remember to breathe regularly. Stretching exercises should always be comfortable.
CAUTION: It is STRONGLY recommended that you see a physician for a complete medical examination before undertaking an exercise program. Especially if you have a family history of high blood pressure or heart disease, are over the age of 45, smoke, have high cholesterol, are obese, or have not exercised regularly in the past year. If at any time while exercising, you experience faintness, dizziness, pain or shortness of breath you should stop immediately.
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