10 min pilates - 3

For Flexibility




www.exyu-fitness.com

3. Flexibility

Flexibility is the ability to move your joints through their full range of motion. You maintain your body's flexibility through stretching. When you're flexible, routine tasks, such as lifting packages, bending to tie your shoe and hurrying to catch a bus, are easier and less tiring.

Fitness training activities that lengthen your muscles increase your flexibility. One way to become more flexible is to include stretching exercises in your fitness routine. Yoga and tai chi, if performed correctly, can be effective for improving flexibility. No matter what type of stretching exercises you choose, make flexibility training an integral part of your fitness plan.

Details of Flexibility Training

Like aerobic endurance and muscle strength, flexibility provides anti-aging benefits. I'll want you let you know this. (The Department of Kinesiology and Health at Georgia State University)

Who: Everyone can learn to stretch, regardless of age or flexibility
When: ANY time is a good time

• In the morning
• After sitting or standing for long periods
• Any time you feel tense or stiff
• At odd times like watching T.V., reading, or sitting and talking

Why: As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day- to- day , normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity.

• To relax your mind and "tune up" your body
• To preserve range of motion
• To maintain flexibility
• To prevent injury during exercise
• To prepare the muscles for more vigorous activity
• To help develop body awareness
• To promote circulation

How:
Frequency: At least 3 days per week
Intensity: To a position of mild discomfort
Duration: Hold stretch for 10 seconds working up to 30 seconds
Repetitions: Perform 3-5 for each stretch

• Stretch slowly and smoothly;
• Never bounce
• Maintain normal breathing during each movement
• Focus attention on muscle being stretched; try to limit movement in other body parts
• Feel the stretch, but don’t strain by stretching too far