When it comes to exercising and fitness, one of the biggest preventative factors is time. Most individuals have hectic daily schedules that force them to restrict themselves to less time-consuming workouts—even if it means rushing through their regimen. They tend to avoid the extra, but required, work when it comes to preparing the body for activity and delve right into their routine, neglecting the dangers and risks of injury.
It has also become a popular thought that as long as individuals get their workout done at any cost, the same benefits will apply. By failing to implement pre-workout stretching, they are improving the risk of self-harm rather than self-care.
It is no longer a secret that stretching before any fitness or workout plan is essential before any strenuous activity takes place. Learn more about the benefits and types of stretching exercises professional fitness instructors recommend clients perform.
Different Types of Stretching
There are different types of stretching exercises that provide different benefits depending on the focus of different workout plans.
Static stretching consists of fixed, fully extended movements usually held for 30 seconds. These exercises diminish cramping and strains during physical activity along with an improvement in fitness execution. For these types of stretches, it is recommended to perform a light warm-up since muscles may be cold due to the lack of prior activity. Movements such as jogging in place or jumping jacks increase the blood flow to the muscles and warm them up to be stretched and used.
Static and dynamic stretching movements prepare the body for strenuous exercise
In dynamic stretching, movements are freer and more fluid as opposed to fixed and consist of repetitive actions in order to increase one’s range of motion for improvement in workout effectiveness and flexibility. Another benefit of dynamic stretching is the reduction of muscle stiffness. The constant movement of the muscle primes the body for the upcoming activity and diminishes the risk of injury.
It is important for clients to know their limits during any form of physical activity. Graduates from a fitness and health school advise individuals who are experiencing recent injuries, have a limited range of motion, notice discomfort, or suffer from illnesses not to stretch or perform any physical exercise until healed.
Familiarize Yourself with Appropriate Muscle Stretches in Fitness and Health School
Not all stretches perform the assistance needed for your body to undergo physical activity. Since many movements vary, it is important to target the right areas to loosen and warm up each muscle.
Focus on the main muscle groups in accordance with your workout routine for the day
Professionals with fitness and health promotion training recognize how different workouts require specific muscle and body movements that need to be primed before execution. Stretching the muscles that correspond to the workouts planned help prevent muscle failure or tearing.
For exercises that focus strictly on the upper body, individuals should target the shoulders, biceps/triceps, chest, and neck by stretching them in a standing position. Lower body exercises concentrate on the hamstrings, quadriceps, glutes, and calves and can be performed by standing, sitting, or lying down. The duration of each muscle stretched and held usually falls around the 30 second mark.
Whether preparing for career opportunities as a fitness instructor, personal trainer, fitness technician, or fitness program organizer, one thing is certain: students in fitness and health diploma programs know that proper stretching is important!
Are you interested in pursuing a career in fitness and health?
Contact Medix College to learn more about our fitness consultant courses .