Training & Nutrition - Stretching

What is it going to take for me to get more disciplined at this!! I mean I know that I need to stretch more yet I am a lazy slob :mad: I need to incorporate it in to my training because I am going to pull something or worse! What do you all think of yoga? If I could find a class around here is that worth the time and money? Or should I just start more at home first?

Do it at home.

I always tell people if they could do their stretching and sit ups while watching television, they'd be some of the fittest, most flexible people around!

If you're watching a 30 minute television show, you could easily get in your stretching- I know it is boring to stretch, but if you do it while you're distracted with something else, it does make time fly by a lot faster.

I do have the book called "Stretching", by Bob Anderson, and it goes through about every stretching technique you could think of, and also has stretching for specific sports disiplines too, so you can find out what muscles need the extra stretch after working out.

30 minutes a day every day.... just do it. :D

Koffee

OK Koffee I can probably do that... but what about before and after the rides? and or Lifting? how much how little? Am I still going to get the benefit from stretching if I do it later at night? like my main stretching and then after the ride just do a quik one?

I stretch a little before a work out to warm up (at the gym, cycling, dance classes/rehearsals, whatever), but I stretch ALOT during and after. For example, when lifting- I stretch for about 10-15 minutes before I start, then before and after an exercise I stretch that particular muscle quickly. When I'm completely finished I stretch for another 20-30 minutes or so. That might be a bit much for others, but I'm a professional dancer so that's how I do it. I'm awfully bendy, so it must work :D

Overall, stretching before is good for a warm up, but if you want to GAIN more flexibility, stretch for a good while after you're warm.

Yoga is great. If you want to get really into it, go to a class. There's no comparison to having a trained outside eye help you. There are so many details in the poses that you WILL do something wrong. If you don't want to get that into it, buy a tape or book. Depends on your needs...

Ok, what I meant for the stretching is the general stretching I think people should be doing every day, no matter if they are working out or not.

Specifically, for lifting or cardiovascular activity, it's always best to stretch- before your exercise, spend about 5 minutes doing light physical cardio activity to slightly elevate the heart rate and warm up the muscles, then stretch. Spend 15- 20 seconds holding each stretch. After you conclude your exercise, stretch the muscles again, holding the stretch 20- 30 seconds. You don't need to worry about the light physical activity, as the muscles are warmed and stretched from the activity.

As far as the stretching I advocate doing every day for 30 minutes- doesn't matter if you do it in the morning or at night, although I would hypothesize that if you stretched in the morning, your muscles will be a bit stiffer, so you may tend to be less flexible in the morning than if you waited until the end of the day. This is just a hypothesis- but I generally feel less stiff in the later part of the day than the earlier.

Does that help?

Koffee

Hey Chaz-

Here's a website I recommended in another thread about stretching. Maybe it will help you a bit?

http://www.acefitness.org/fitfacts/fitfacts_display.cfm?itemid=86

Koffee

Yes this is a great site! lots of info

Thanks Kof!!





Originally posted by Koffee Brown
Hey Chaz-

Here's a website I recommended in another thread about stretching. Maybe it will help you a bit?

http://www.acefitness.org/fitfacts/fitfacts_display.cfm?itemid=86

Koffee