At Stacey Renee Fit, we always reiterate to our members how very important it is to stretch! Before a class or any type of physical activity, you must make a point to warm-up or stretch to prevent accidents AND to enhance the output during exercise. At SR Fit, we have a number of precautionary measures and tips to serve as guidelines when taking a class or any other physical exercises. Here are a few:
- To increase your flexibility and to avoid injuries, stretch before and after your workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility – Big Time! Think about it…nice lean muscles come from stretching!
- Hold your stretching position for at least 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds during your “cool-down” period will develop the body’s flexibility.
- Do NOT go into a stretching position and “bounce” while in a position. When stretching, hold that position for several seconds, and then slowly relax. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
- Work slowly in increments instead of immediately jumping into the hardest exercise or position. Remember….Slow and steady wins the race Fit-Tribe!
- Make sure that you have stretched or warmed up ALL muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
- Stretch regularly to continually increase your range of movements and your level of flexibility and strength. At SR Fit, “your level” is very important to us. We are all quite different so know YOUR level.
- Workout considering only YOUR capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
- Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Remember, the muscles grow during the period when you rest and not when you are working out.
- Do cardio exercises to strengthen your heart. Cardio exercises are physical activities that produce much oxygen needed for fuel. This includes exercises such as jumping jacks, skipping rope, running or swimming. Ahhh….Power Jacks, my favorite!
- Music may help you when you want to train for longer periods or to increase your intensity. Just pop in your ear buds or headset and go!
At SR Fit, injury prevention is a top priority! Can you imagine not being active and being able to do the activities you love? Stretching is also very good for a tired body and for a stressed mind and spirit.
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