The Importance of Stretching
The importance of warming up before a workout and stretching afterwards:
As you have already been doing here on Thursday evenings with us, We always do a pre-workout warm up and a post-workout stretch. Both are very important to help you have a successful workout and to recover well!
Think of your muscles and ligaments as a piece of taffy…..if you try to bend or wiggle it around when it’s cold, it can snap….. but once warmed up, you can lengthen and stretch them with a good outcome!
DYNAMIC WARM UPS (Pre-workout)
Dynamic warm ups are important because they prepare your body for physical activity by increasing blood flow, raising your core temp and enhancing your range of motion. This helps us to have a better workout and reduce the risk of injury such as strains and sprains
Here’s an interesting fact…. At the beginning of your workout (this is for striding as well as strength training) …. Do you ever feel like…. “UGH THIS STINKS….WHY AM I EVEN OUT HERE DOING THIS???” ….. well don’t be too hard on yourself… it’s not laziness or lack of motivation…. It is science! It takes our bodies anywhere from 4-10 minutes to shift gears from CHILL to full-on exercise mode. WHY??? Because as we begin to move, our heart rate increases, our oxygen demand skyrockets and our body temperature rises. This is biology scrambling to find balance, a state of homeostasis. Once you are there, that’s when you settle in and start striding with ease!! So doing a “dynamic” warm up to get your muscles and ligaments ready to work and move, as well as doing your “5 minute” striding warm up is not only important for your body, but will also help you to have a more successful workout.
STATIC STRECHING/COOL DOWN (Post-workout)
This helps to increase our flexibility!
* Reduce muscle soreness/tension, lengthens them and reduces lactic acid build-up (which is part of what makes us feel sore)
* Improves circulation by improving blood flow to muscles
* and helps us to recover more quickly by getting our heart rate and breathing back to normal gradually
We recently learned about the importance of hydration before, during and after our workouts – it is also very important to get protein in within 30-45 minutes afterwards as well. Our muscle fibers are made up of water and protein, so feeding them and hydrating soon after your workout will also help them recover more quickly.
Dynamic Stretching Warmup
This is the dynamic stretching warmup to be done before the First Strides® workout. Posture and the core are also important when doing these. Generally, the back should be straight and the core engaged.
Calf Raises – Benefits: calf muscles (gastrocnemius and soleus muscles)
- How to: Stand with feet hip-width apart, keeping ankles, knees and hips in vertical alignment to protect the joints. Using the balls of the feet to support, raise both heels off the ground simultaneously. 10 repetitions total.
Ankle Circles – Benefits: ankle strength and flexibility
- How to: Raise one leg in front of body. Rotate Ankle to make circles 5 times in one direction, then 5 times in the other direction. Repeat with other leg.
Hip Circles – Benefits: hips, core muscles, lower back and legs
- How to: Stand with feet slightly more than hip width apart and hands on hips. Keeping hips level, slowly rotate hips to make a circle (mimic doing a hula-hoop action). Do 10 repetitions in one direction and then repeat in the other direction.
Alternating Side Lunges – Benefits: glutes, quadriceps, hamstrings, inner and outer thighs, as well as hip and knee extensors.
- How to: Stand with feet close together, aligned with hips. Hands can either be on hips or in front. Take a step to the right, bending the right leg and keeping the left leg straight. Squat down as though you are about to sit on a chair or stool. Make sure the knee does not extend past the toes. Come back to standing position. Repeat on the left side. Repeat 8-10 times on each side.
High Knees (marching in place) – Benefits: hip and knee joints, glutes, hamstrings, calves and arms
- How to: Stand with feet about hip width apart and arms at 90 degrees. Bring one knee up as high as possible, as if marching in place, while simultaneously bringing the opposite elbow forward. Alternate sides – 10 repetitions on both sides.
Toy Soldier – Benefits: hamstrings, glutes, hip flexors, quads, calves
- How to: Stand with feet about hips width apart and arms at side. In one motion, kick one leg in front of the body, keeping the knee straight and foot flexed while swinging the opposite arm forward. Return leg to the ground and arm to the side, repeating with the opposite arm and leg. Continue alternating between legs for 10 repetitions each side.
Arm Swing Body Hugs - Benefits: pecs and upper back muscles
- How to: Stand with feet about shoulder width apart. Raise arms out to the sides parallel with the ground. Swing arms forward, crossing one over the other, hugging yourself. Then open arms back up and out to the sides to feel the stretch in the front of your shoulders. Repeat and alternate which arm crosses over the other. Do about 16-20 repetitions total.
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