by admin on September 2, 2009
Good question! OK, here is the run down on stretching. It is important, essential, critical and beyond that you have to do it. When is actually up to you. Stretching increases your range of motion so it is less likely for an outside force to push you beyond your range of motion thus causing an injury. It also allows you to increase strength at en extended or hyper extended position.
With this being said static stretching prior to working out as most of us were told to do, is not found to decrease risk of injury for that specific workout session. Stretching can be performed independent of your regular workout, but should be done after a light warm up. This increases flexibility within the muscle itself allowing greater efficacy of the stretch.
Static vs. Dynamic Stretching:
Static stretching is first to stretch and then to hold for a set amount of time, usually about 15 seconds. This is what most people are referring to when mentioning stretching. This is the kind that can be done independent of the workout. Although since you want your muscles to be warmed up already, it is usually convenient to perform these stretches immediately following exercise.
Dynamic Stretching is stretching through a movement without introducing the holding phase. This should be done at the beginning of a workout to warm up the muscles. A good dynamic stretching routine should be similar motions in comparison to the motions that will be performed during the workout, however at a lot lower intensity level. My athletes that go through the boot camp program perform a regular dynamic warm up routine at the beginning of every workout session.
A third kind of stretching is PNF Stretching or Proprioceptive Neuromuscular Facilitation. This type should only be performed with a trained professional. In PNF stretching, the professional will be the one who applies the force to the athlete to stretch them beyond their normal range of motion. This can cause injury if not done correctly. This can be done actively or passively. When done actively, the athlete will exert pressure in opposition to the professional performing the stretch. When done passively, no additional pressure will be applied.
In summary, perform static stretching (holds) after a light warm up whenever you have the chance. Perform dynamic stretching (movements) at the beginning of your workout.
by admin on August 9, 2009
This is a rough outline of the philosophy that guides Sonoran Fitness Boot Camps.
1. BODY FUNCTIONALITY – These programs are designed to decrease limitations on your body. The human body is a machine that can be tweaked for optimal performance, but can degrade over time. There are many benefits including increased strength, speed, agility, balance, flexibility, circulation, oxygen uptake, nutrient transport, cognitive function, energy level, and quality of sleep.
2. BODY TRANSFORMATION – Skeletal muscle burns calories at a much higher rate than adipose tissue, or fat. Creating lean muscle will increase metabolism that will continue to burn calories after the workout ends. The number on the scale is not the important part, rather the body composition.
3. STABILIZING MUSCLES – Since this is a full body multi-joint workout, you will get a more thorough workout than if you were focusing on muscle isolation. Also, since you will be working out on moving surfaces such as rings, more muscle fibers will be recruited to give the entire muscle a workout rather than just part of the muscle as with most exercises. Many exercises will be performed while pushing the limits of your flexibility to create strength at any position you may be in.
4. CORE TRAINING – Consisting of the muscles of the stomach, lower back, and hips, the core connects the upper and lower body. Most movement involves core muscles. They are responsible for good posture as well. With every exercise that is performed, attention will be paid to proper core positioning.
5. FLEXIBILITY – Injury prevention and increased performance are the reasons why you need good flexibility. Static stretching should be done daily after a light warm up. Pre-stretching before a workout has no bearing on injury prevention and actually impedes performance, so it is not necessary. The dynamic warm up consists of exercises that stretches muscles while moving to warm them up. A post workout static stretch is recommended since the body is already warmed up.
6. FORM – The quality of the exercises is more important than the quantity. Each exercise has a proper way that it should be executed to prevent injury, improve posture, and increase performance. Five perfectly performed repetitions are much better than 25 poorly performed repetitions.
7. GROUP TRAINING – Exercising in a group has an added benefit to solo workouts. First off, it is generally more fun to workout with others and be recognized by others for your improvements. Another benefit is that you are more likely to finish the workouts and complete exercises properly when others are participating as well.
8. TIMED EXERCISES – Most the exercises are timed to allow different levels of people all receive good workouts. When a the workout calls for a given number of repetitions, some will finish earlier than others preventing them from receiving the same quality workout. If someone goes to fatigue prior to the time expiring, the effort of one more repetition, even if not completed will be beneficial.
9. SUPPLEMENTAL WORKOUTS – When attending a boot camp, homework will be given out to compliment the training. This homework will be more cardio based exercises of your choice. Some examples are hiking, cycling, jogging, swimming, basketball, tennis, etc.
10. DIET – Healthy eating tips are given out, however specific plans are not designed. It is important to eat pre and post workout as your body requires fuel and nutrient replenishment. Eating smaller portions throughout the day will keep body metabolism at an elevated rate. Fasting is detrimental to reducing body fat.
