Basic Stretching Program

Stretching 

Stretching or lengthening your muscles helps you become more limber, which makes certain activities of daily living easier. Plus, the improved flexibility gained from stretching regularly helps you prevent injuries when you are performing everyday body movements and especially during exercise. Stretching also reduces muscle tension, increases circulation, improves posture, and it just naturally feels good! 

The FITT principle can help you incorporate stretching exercise into your physical activity plan.

• Frequency (how often you are physically active in a week)

Aim to do stretching exercises as many times as you do cardio—working toward five times per week.  Stretch all the major muscle groups. The more frequently you stretch, the more quickly you will improve your flexibility.

The best time to stretch is usually after you cool down at the end of a cardio exercise session. At the very least, warm up by walking for 5 minutes before stretching. Stretching after you’ve increased blood flow to your muscles and after your tendons and ligaments have been in use will minimize possible injury during stretching.

• Intensity (how hard you work each time you are physically active)

Each stretch should be performed with a slow, steady movement without bouncing or locking your joints, which can cause injury. Stretch just to the point of mild discomfort, stopping before the stretch becomes painful.

• Time (the duration or how long your physical activity lasts)

Aim to stretch for 10 to 15 minutes at a time. Hold each stretch for about 15 seconds. Repeat as necessary, according to what feels good.

• Type (the kind of physical activity you are doing)

There are many different stretches you can do to help increase the range of motion of all your joints.

Common Stretches

 





                                   Quadriceps Stretch [Standing Quad Stretch]



                        Inner Thigh and Hip Stretch [Seated Butterfly Stretch]



                                  Abdominals Stretch [Lying Abs Stretch]



                          Lower Back Stretch [Lying Double Knee Stretch]



                                Upper Back Stretch [Cat Stretch]



                              Chest Stretch [Standing Chest Stretch]



                            Shoulders Stretch [Standing Shoulder Stretch]



                                 Triceps Stretch [Standing Triceps Stretch]



                         Biceps Stretch [Standing Wrist-Biceps Stretch]



                                                      Neck Stretch

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Interval Training

Interval training involves simply alternating a low-intensity activity (such as walking) with short bursts (for example, 30 to 90 seconds) of a higher-intensity activity (such as running) throughout your workout session.

The Benefits of Interval Training:

• Interval training boosts the calories you burn. So, you can burn more calories in less time, which we all are short on!


• Interval training improves your cardiovascular endurance, or aerobic capacity. This helps your heart and lungs function more efficiently.


• Interval training keeps your body challenged.


• Interval training helps pass the time you are exercising by keeping your mind busy during the activity.

How to Begin Interval Training:

• First check with your doctor, because interval training is not for everyone. If you have a chronic health condition or have not been exercising regularly, you may not be able to tolerate interval training.


• Once you have clearance from your doctor, it is a good idea to begin interval training slowly.Try adding only one or two bursts of a higher–intensity activity in your exercise session.  Then increase the number of bursts in future sessions as tolerated.
  
  
  
  • If you’re a novice, try walking and then adding 30 to 60 seconds of walking faster. Then return to a slower walking pace. Repeat if tolerated.
  
  
  • If you’re in good shape, try walking more briskly and then adding 30 to 90 seconds of light jogging, as tolerated. Then return to a brisk walk. Repeat if tolerated.


• Get guidance. Consider meeting with a physical therapist, exercise physiologist or certified personal trainer, who can recommend and oversea an interval training schedule so you get the most out of your workouts


• Disclaimer:This information might have been copied from different sources to give the best accessible