Stretching: Dynamic and Static
Stretching, the why we need to and two different types you will always hear me say to do. My plan is to keep this short, to the point and simple; now let’s see if I can do that. Ready?
Stretching when done appropriately and at the right time can reduce the risk of injury, promotes circulation, improves functional performance, enhances flexibility and range of motion, reduces or manages stress, enhances muscular relaxation, improve posture and may slow the degeneration of joints. Dynamic stretching is recommended before a workout while static is usually done after a workout. So what is the difference?
Dynamic stretching uses slow controlled movement, momentum and active muscular effort to bring about the stretch. Picture arm circles or walking lunges. By performing dynamic stretches you are allowing your muscle fibers to warm-up, due to increasing blood circulation, which will help reduce muscle tightness. When considering what dynamic stretches to do, try to related them to the workout you are about to embark on. Also, look at 1 to 2 sets of 10 reps for the stretches.
Static stretches are more beneficial after the workout, since they will lengthen the muscles fibers and tissues back to their normal length and help reduce muscle soreness. These stretches have the ability to improve flexibility and range of motion. This type of stretch will have you extending your joints as far as you can and hold. Breathing out as you go into the stretch, hold and maintain positon for 20 to 30 seconds performing 2 to 3 sets.
Two things to remember on both of these stretches, do not bounce through the movement and if there is pain don’t do it. The way I look at it, don’t start a workout with your muscles cold and don’t end it without cooling them down.
Don't you mean "Tabatha"? It's not a person you’re referring to? It is a workout? I did not forget the "h" in the spelling; it is the last name of the person who originally developed the concept of the workout, so yes it is a workout.
Tabata training is a high intensity interval training (HIIT) founded by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Typical Tabata structure is work hard for 20 seconds, rest for 10 seconds, and complete 8 rounds of one exercise.
While we do use this above format we have also included 40/20, 30/15 and 20/10 for one exercise. Intensity at 40 is hard, 30 is harder and 20 is hardest. We do also use the 20/10 in max intervals (one exercise) and mix intervals (two exercises) for 8 rounds.
Things you will find is that most movements are simple and compound, works large and major muscle groups, there is a immediate HIIT factor, and the format is easily adaptable to any type of workout. Take into consideration that faster is not better in many cases, less is better, bigger movements with large range of motion is better in most cases, and strength and power will equal power.
Sounds selfish, doesn’t it? Like something that would come from a child. You should always be thinking of others right? Personally, I always have that nagging feeling that it is wrong when I start thinking about me, me, and me.
We tend to put others first and that is great. How often do we really think about ourselves when we have lives full of family, work, house, bills, pets, and now the holidays? Think about this, if we don’t think of ourselves and take care of ourselves how can we expect ourselves to be able to take care of others? So take a moment, a couple of hours, a day and focus on yourself thinking “Me, Me, and Me”.
Hi guys!! Welcome to my thoughts and just some health information that I hope you can use! Let me just state this now. I am not a writer, English major, or even a blogger, so there will be mistakes in here.