by Lisa A. Leonard, A.C.E. CP
It was a beautiful spring morning when Jill, an acquaintance of mine, woke up feeling great. "Wow", she thought, "I'm going to start my new exercise program today. I'll run five miles and I'll feel awesome."
Of course it had been about a year since her last attempt at a five miler, but she felt like she was still in decent shape, so out she went.
Fast forward to the next morning: she woke up and just getting out of bed was a chore. She swung her lethargic legs out from under the sheets, her ankles and knees felt like some one has taken a baseball bat to them. Attempting to go down the stairs to the kitchen for coffee was somehow reminiscent of her great Aunt Irma in her 95th year. What had happened to Jill?
First, gaps in training cause atrophy of the muscles that support activity.
These muscles require a reclamation period. Slowly building up to your goal is always best. This allows the supporting tissues to strengthen and adapt again. The good news is that muscles have memory, and will reach their previous level more quickly than a muscle that has never been trained or developed.
Second, range of motion within the joints and elasticity of the muscles surrounding these joints had been lost.
If an individual, at a minimum, pursues a solid stretching routine during periods of inactivity, the muscles and joints have been demonstrated to retain their full range of motion and tensile strength. This prevents injury when resuming a fitness routine.
PHYS 101: Flexibility is a joint's ability to move through a full range of motion.
What will increased flexibility do for you?
- 1. Stretching increases physical efficiency and performance.
- 2. It also decreases the susceptibility of injury.
- 3. Being flexible helps increase blood flow to the joint structures, and improves circulation.
- 4. It decreases the risk of low back problems since flexibility of the lumbar and pelvic areas reduces stress on the lower spine.
- 5. Flexibility improves posture and muscle balance.
- 6. By being flexible you enhance nerve/muscle impulse coordination and velocity.
- 7. Stretching improves and increases the joint lubrication fluid.
- 8. It also reduces stress.
- 9. Finally, stretching makes exercising more enjoyable and increases the sense of well being.
Remember that stretching isn't an "optional" thing to do when you have time for it. Either you do it now while you still can or you end up paying in the long run.
Copyright Lisa Leonard of Body Trends -- used with permission of the author.
Lisa Leonard has been actively involved in the fitness profession since 1986 in the U.S. and the Mediterranean. She has certifications as a fitness instructor and personal trainer from the American and Fitness Association of America and the American Council of Exercise. Her key interests include outdoor cardiovascular training, strength building, skiing, running, mountain biking, free weights, and bodybuilding. |
