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minutes of walking, easy jogging, or cycling on a stationary bike. Also, stretch immediately after a workout--"a cool down" stretch--to help you keep the flexibility gains made during the exercise, to keep your muscles from stiffening, and to help prevent soreness.
While there are no specific guidelines from the American College of Sports Medicine on stretching,
most experts believe that, at the very least, you should make a habit of stretching before and after exercise. For the best results, stretch a little every day, holding most individual stretches for thirty seconds. Stretching is best done by extending a body part until you feel slight tension in the muscle being stretched. Muscle strengthening, either through specific weight training or another activity that works the muscle groups with weight and repetitions, can have long-term effects on your body chemistry. With increased muscle, your body uses more calories, your posture is improved (such as strengthening your back and shoulder muscles), and your body shape is enhanced. Toning and strengthening your muscles creates greater flexibility which reduces your risk of injury during exercise.
It is unhealthy to assume that weight gained over a period of ten years will come off in a matter of a few weeks.
However, with a commitment to daily aerobic activity, a balanced and nutritious diet, and efforts at toning and strengthening muscles, those seemingly permanent pounds will be lost in time and the body's tendency to gain and store fat will be greatly inhibited.
• Do not stretch to the point of feeling pain.
• Hold the stretched position for fifteen seconds-relax, and repeat.
• Stretch both sides of the body, as well as front and back separately.
• Do some stretching of the entire body because the right and left sides of the body may differ in their flexibility.
• Avoid bouncy, jerking motions that may cause soreness or injury.
• Stretch as far as you can reach comfortably....hold for several seconds....and then relax.
Flexibility in the hip and trunk muscles is a guard against the back pain that many people suffer due to tight muscles.
Sample exercises:
Chest to knee: Aids in flexibility of your hamstrings (back of hips) and lower back muscles.
• Sit on the floor, with your legs extended out straight in front.
• Bend forward and grasp your lower legs with your hands.
• Pull your chest toward your ankles, keeping your head up by looking beyond your feet.
An alternate method is to tuck one foot in toward your opposite knee, then stretch toward the ankle of your straight leg, as described above.
Stretching can also be done with your legs forming a "V" and reaching with one or both arms toward one leg, then the other, or toward the center.
Lateral bends: Good for trunk flexibility.
• Stand with your feet slightly apart.
• Place your arms over your head, reaching toward the left.
• Hold for four to ten counts and repeat on the other side.
• Keep your body straight, not leaning forward or back.
Calf stretcher: Particularly good in both preventing and relieving muscle soreness. Do this exercise [next page]