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Tips for Good Stretching Results
Stretching is a special
discipline
that
requires
concentration
and
patience
for
best results. Follow these
tips and practice
the stretches
shown inthe
preceding
illustrations
at least 3 timesa week
for 15-minute
sessions.
You will progress safely and surely.
1. DRESS
COMFORTABLY:
Wear
loose-fitting,
soft fabric
clothes
without
restrictive
belts,
elastic,
large
buttons
or
buckles.
Breathable
cotton or softly woven wool is preferable
to synthetic
cloth. You can go
without
shoes
or slippers
when stretching.
2. STRETCH
SLOWLY:
Move in and out of your
stretches
with slow,
controlled
motions
and hold in a static position when you have stretched
as far as comfortable.
Fast,
bouncy,
ballistic
motions
can
actually
signal
the
muscles
to contract
and
defeat
the purpose
of stretching.
Concentrate
on the body
part you are
working.
3. PRACTICE ABDOMINAL
BREATHING: Breathe from your
diaphragm,
so that
your
stomach,
rather
than
your
rib
cage
and
shoulders,
rises
and falls with
each
breath.
Abdominal
breathing
encourages
relaxation,
lessens
muscular
tension,
and helps
lower
blood
pressure.
4. LEARN THE "STRETCHING
ZONE":
Stretch
gradually
to the point
of feeling
resistance,
but
never
to the point of pain.
Never
use muscular
effort
to increase a stretch. Some
discomfort
is
natural,
but the gentle
forces
of gravity
and body weight
will determine
the limits of a safe,
effective
stretching
zone.
5. START EASY: Start each session with the stretches you find
easiest.
This will help you relax, concentrate,
and warm up for the more difficult
parts of your routine.
Do's and Don'ts for Minimizing Soreness and
Muscular Stress
The following
do's
and don'ts
will help
reduce
the chance
of soreness,
and will increase
the effectiveness
of a workout.
o DO OBTAIN
PROPER
MEDICAL
CLEARANCE
PRIOR
TO
STARTING
AN AEROBIC
EXERCISE
PROGRAM
BY
HAVING
A
PHYSICAL
EXAM.
o
Do set realistic
goals and objectives.
o Do
exercise within your THRR.
o Do warm up and
cool down
properly.
o Do
stretching exercises before beginning a Lifestride
program.
o Do stretching exercises after completing the cool-down.
o Don't increase
duration
or intensity
by more than one level per week.
(only
Hill Profile
and Random
programs).
o
Don't increase intensity
and duration
at the same time.
o Don't overextend effort in hot and/or humid
weather.
6. AN EMPTY STOMACH MAKES STRETCHING EASIER: Stretching
routines
are easier and more pleasant
if
done
on an empty
stomach.
This
refers to liquid and solid foods.
7. PRE- AND POST-WORKOUT
STRETCHES:
Always stretch
in
preparation
for exercise. Since muscles tighten
up after exertion,
also
stretch after exercising in order to promote circulation
and to minimize
stiffness
from lactic acid build-up.
You don't have
to perform
all of the
stretches
pictured
on the preceding pages before and after your
workout, but you should to perform those which most directly affect the
muscles used during a workout.
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