In this article I will explain why stretching should be number one in your workout routine. As a AFFA certified personal trainer. I always make sure to explain the benefits of stretching and why it is a must in any workout. Remember before starting any workout routine to consult your physician.
When should you stretch? You should stretch before and AFTER every workout. Many people know why you should stretch before any workout but few do. Stretching before a workout is important to prevent injury. Making sure your body is properly warmed up before stretching it is also very important. Warm up your body before stretching by going for a brisk walk on a treadmill for about ten minutes, You can also jump rope, jog in place at a moderate pace or ride a bike. The goal of warming up your body is to increase circulation as well as raising your body temperature a minimum of 1 degree. This will help your muscles stretch more easily and also prevent you from injury while stretching. Think of your muscles as a piece of taffy. A cold piece of taffy will just break into two pieces when you stretch it. If you heat the taffy up it will stretch much further before breaking in two. Your muscles act in the same way stretched when warm they will give you much greater range of motion. This will allow you to perform the stretch with a minimum risk of injury.
Stretching before a workout routine benefits you in many ways. It makes sure your muscles are prepared for the motions you are about to put them through. It also relaxes your body allowing you to focus more on the work you have ahead. The number one factor in stretching before you workout is reduced rick of injury. This is so important because you have worked so hard to gain your precious muscle. You don’t want to loose any time in the gym due to injury. You should stretch all the muscles you are about to use in you workout routine. Remember only to stretch to where you feel comfortable then hold it for 20 to 30 seconds. If you stretch to far you are just raising your risk for injury.
Stretching after a workout routine is just as beneficial as before a routine if not more. If you stretch after your workout you are helping your muscles move back into their normal position. Think about it the whole time you are working out you are just contracting the muscles you are trying to build. You are not stretching them out. This will increase the amount of pain you feel in the hours and days after your workout. Think about how bad a muscle cramp hurts. When you get a muscle cramp your muscle is just contracting and not releasing or stretching back out. If you perform a workout routine and don’t stretch after wards you are doing the same thing. You are not allowing your muscle to stretch back out which will cause pain! The number one reason I hear as a personal trainer for someone not showing up after their first workout is “I was in too much pain”. This can stop your fitness success before it even starts. Stretching after a workout routine will provide all of the same benefits as stretching before as well as this big bonus.
Remember to always warm up your body before any workout routine, and if you are only going to stretch once make it after your workout. This will help insure your success in your fitness goals.