EXERCISE | Stretching & Strengthening
Stretching
Stretching exercises involve deliberately lengthening and elongating muscles to increase flexibility and range of motion. These exercises can target specific muscle groups or encompass the entire body.
Why:
Stretching helps to maintain or improve flexibility, which is crucial for maintaining optimal joint function and preventing injuries. It also aids in relieving muscle tension and reducing the risk of muscle strains.
Mechanism:
Stretching works by elongating muscle fibers and increasing the elasticity of connective tissues surrounding the muscles, such as tendons and fascia. This leads to improved flexibility and range of motion. Additionally, stretching can stimulate blood flow to the muscles, promoting recovery and reducing muscle soreness.
FITT Principle:
Frequency: Aim for at least 2-3 days per week of stretching exercises, ideally incorporating stretching into daily routines.
Intensity: Stretch to the point of mild discomfort or tension, but avoid pushing into pain. Hold each stretch for 15-30 seconds and repeat 2-4 times per muscle group.
Time: Hold each stretch for 15-30 seconds.
Type: Include both static (holding a stretch) and dynamic (moving through a range of motion) stretches in your routine.
Strengthening
Strengthening exercises involve resistance training to increase muscle strength, endurance, and power. These exercises can target specific muscle groups or encompass multiple muscle groups simultaneously.
Why:
Strengthening exercises help to build muscle mass, improve joint stability, and enhance overall physical performance. They are essential for rehabilitating injuries, improving posture, and preventing musculoskeletal problems.
Mechanism:
Strengthening exercises work by causing microscopic damage to muscle fibers during exercise. As the muscles repair and rebuild themselves, they become stronger and more resilient. Additionally, strengthening exercises increase the recruitment of muscle fibers, improve neuromuscular coordination, and enhance muscle endurance.
FITT Principle:
Frequency: Aim for 2-3 days per week of strength training, with at least 48 hours of rest between sessions for muscle recovery.
Intensity: Choose a resistance level that allows you to complete 8-12 repetitions with proper form, feeling fatigued by the last few reps. Gradually increase the resistance as your strength improves.
Time: Perform 1-3 sets of each exercise, with each set consisting of 8-12 repetitions.
Type: Incorporate a variety of resistance exercises targeting major muscle groups, including bodyweight exercises, free weights, resistance bands, or machines.