Post Exercise Stretching
Thursday February 23rd 2012 @ 8:58 am
Studies show that people who regularly stretch post-exercise injure less. Benefits of post-exercise stretching include:
- Re-alignment and quicker rejuvenation of the fibres that tear when training.
Once you have completed your exercise routine you should do five to ten minutes of developmental stretching.
- Select a stretch, get into position and hold the stretch at the point that it starts to feel slightly uncomfortable
- Hold the stretch for ten seconds and release
- Hold it again at a slightly further point for another ten seconds
- Repeat this until you have stretched for a total of 30 to 60 seconds
- Depending how much you have exercised you may need to do another round of stretches, holding for longer.
Dynamic stretching: the why and the how
Thursday February 16th 2012 @ 11:20 am
Dynamic stretching is gaining popularity due to recent studies showing that traditional, static stretching techniques do little to increase flexibility or reduce injury when performed before a workout. In fact, many studies show that static stretches have a detrimental effect on explosive movements and strength output.
There are two types of flexibility receptors: a static receptor, measuring magnitude and a dynamic receptor, measuring speed and magnitude. Dynamic activities that require movement, such as running, jumping, or kicking use the dynamic receptor to limit flexibility. Therefore, a dynamic stretch that stresses the dynamic receptor is more beneficial when warming-up before performing a dynamic activity.
Further to this, dynamic stretching:
- Includes constant motion throughout the warm-up maintaining the core body temperature, whereas static stretching can see a drop in temperature of several degrees.
- Prepares the muscles and joints in a more specific manner since the body is going through motions it will likely repeat in the workout.
- Helps the nervous system and motor ability since dynamic motions develop these areas more than static stretches.
Dynamic stretching should last between 5-10 minutes and should include the following elements:
- 1st pulse raiser
- 2nd pulse raiser
Mobilisation is movement that loosens the joints and takes them through their full range of movement. Once mobilisation is complete you then need to prepare the body for the extra exertion on the heart and lungs. The 1st pulse raiser needs to include a small amount of cardio-vascular activity and some of the mobilisation exercise, for example exercises such as jogging and rotating the joints through their full range of movement. Finally, the 2nd pulse raiser involves putting the body through a small taster of what you are about to embark on. For example, if you are planning on doing sets of 15 press-ups, the 2nd pulse raiser could consist of 5 press-ups to prepare the body for that exercise.
Once you have completed the dynamic warm up you are then ready to perform your workout.
Getting started in fitness
Thursday February 9th 2012 @ 3:38 pm
Welcome to Ed Kerry Personal Training. Below is the first of my weekly blogs which I hope you’ll enjoy reading. If you have any questions or want further information then don’t hesitate to contact me.
Starting out: if you are relatively new to fitness or getting back into it. Your first task is to assess your current fitness level and if you have a history of medical issues seek medical advice. Once this is done all you need is a pair of reliable trainers.
Setting goals: when exercising you should always set a goal. If you were to go into the supermarket with no real idea of what you want then you will leave with more items than you wanted, forgetting what you actually need. So, ensure you set yourself realistic targets. Aim for three things you want to achieve, i.e. lose one stone, run a ½ marathon and tone my arms.
Setting a time frame: setting out to achieve your goal, without a specific time frame, can result in you pushing back your deadline again and again, much like going for a coffee with that friend you never see doesn’t happen unless you set a date. Set yourself realistic time frames, i.e. I want to lose one stone by the New Year.
Record your workouts: by writing everything down you have a clear idea of where you are and whether you are heading in the right direction.
Booking your training sessions: whether you are training alone or with someone else, book your sessions into your diary.
Reward yourself for achieving your goal: reward yourself when you finally reach your goal. Book that massage you so rightly earned, or treat yourself to that expensive dress you’ve been eyeing up for 3 months.