news-n-views
  
Newsletters > Archive > This Week's News >
5 Secrets That Will Make or Break a Workout
by: Shawn Ferrando
0 Comments    
Pre and post-workout routines are key elements to excercise.
Pre and post-workout routines are key elements to excercise.

Q: I have heard mixed information, is it okay to stretch before I begin my exercise routine?

-D, Allen- Dove Canyon, CA


A: It is more important to warm up before you stretch and begin any exercise routine. Stretching, though often overlooked, plays a vital role in keeping muscles and joints strong and pliable so they are less susceptible to injury. That’s why it’s such an important part of warming up before physical activity and cooling down after.

Most people do not generally give stretching enough consideration. However, stretching reduces the chance of injury. Age stiffens and shortens our tendons and ligaments. The result is limited range of motion, bad posture and painful movements. Stretching can reverse these effects of aging. Exercise can also shorten range of motion. When a muscle is exercised, it becomes shortened and tight. Over a period of time, as the muscle gains strength, it stays in this tight and contracted form reducing range of motion.

Cold muscles should never be stretched. Always warm-up the muscles before stretching. Warm muscles and connective tissues are more pliable than cold ones. Stretching reduces the potential for injury by warming up and lengthening the muscles and connective tissue. Stretching after exercise reverses the tightening and shortening effect of exercise on the muscles and connective tissues. Stretching and strength increase together because when the muscle is lengthened is has a longer stroke to full contraction, therefore generating more work.

Stretching can also reduce tension. Spending a few minutes a day doing slow stretches can also help you manage stress more effectively giving you a chance to shut off outside stressors, and focus, physically and mentally, on your activity.


Good Rules to Follow:

  • Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
  • Stretches should always be gradual and gentle. 
  • Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
  • Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
  • Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
  • Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.


949.292.1799 | 30555 Trabuco Canyon Rd. # 101, Trabuco Canyon, CA www.ShawnsStudioFitness.com


Owner of Shawn Ferrando Studio Fitness, Shawn Ferrando, has over 24 years professional experience in the health and fitness industry. Shawn has numerous National certifications including the National Academy of Sports Medicine Certified Personal Trainer, National Academy Of Sports Medicine Advanced Specialization Sports Fitness Specialist, National Academy Of Sports Medicine Certified Core Stabilization Training, O.C.C. Fitness Specialist/Personal Trainer, Apex Certified Trainer, AA Nutrition Education, Certified Fitness Nutrition Specialist, Indoor Cycle Certification. Shawn has extensive experience in rehabilitation training (post injury/pre-post surgery), sport specific training and is CPR/AED Certified through the American Heart Association. Shawn is also a member of the world’s largest associations of Health and Fitness Professionals, Idea Health and Fitness Association and the American College Of Sports Medicine. To contact Shawn directly, please email her at Shawn@ShawnsStudioFitness.com
close    

What do you think? Leave your comment here.

 Articles
 El Toro Gourmet Meats
Receive $10.00 Off Your Next Purchase, View Our Specials And See How!
For the Absolute Best in Premium Meats, Seafood, Deli, Produce and Premium Wines

 Teen Road To Safety Inc.
Taught By Current And Retired Law Enforcement Professionals
What more could a parent ask for! CLICK today to make an appointment!

 Friends The Sports Tavern
Buy One Sandwich and get the Second Sandwich FREE!!!
25% off all bottles of wine! CLICK to view our exciting week.

 Orange County Plastic Surgery
Come To Our Evening of Beauty, Hors d oeuvres and Wine, April 20th
Reserve your seat today, Great Gifts and 20% off on products!

 Celinda`s Great Mexican Food
Try Our Delicious "3 Enchilada Entree" For 1/2 Price, CLICK To See How!
Don't forget Dessert! We have a new Choco Taco Ice Cream for only $1.49..

 Jersey Mike`s Subs
2 Dine For $12.99!
Includes 1 gigantic sandwich, 2 regular drinks and 2 regular chips...

 Selma`s Chicago Pizzeria & Tap Room
B.Y.O.B Party, Thursday, April 29th, 6pm to 8pm!
Bring your own favorite 22oz Bottle of Beer to Share. CLICK to view our party...

 Daily`s Sports Grill
Come By Any Day And Get 1/2 OFF Your Lunch!
Ice cold beer, great food & sports. CLICK to see whats NEW at Daily's!!

 Tommy Pastrami
"Now Serving Coors Light, Samuel Adams and Blue Moon on Tap!"
CLICK to see our Mondays and Tuesdays specials on pitchers.

 Saddleback Plumbing
Pre-Season Air Conditioning Tune-Up Special: Save Nearly 50%
$94 for an 18-Point A/C Service, Cleaning & Inspection. CLICK to see all our Money Saving Coupons!

Terms of Use   |    Privacy Policy            
© Copyright 2009 - 2010 by News-n-Views. All trademarks are used as property of their owners.