Let us face it, we are getting older, and with our increasing age, things just get harder to do. Activities that might have been easy a year ago or even a month ago might not be so easy now.
With age, our muscles tighten up and lose much of its elastic abilities. This makes everyday activities challenging. The loss of the elastic components of muscle tissue helps reduce our Range of Motion (ROM). Exercise has been shown to help increase the strength and tone of our muscles but also our flexibility within the associated joint(s). One commonly overlooked component to any exercise program is stretching. Stretching is as important as a cardiovascular and strengthening program.
General Guidelines
American College of Sports Medicine (ACSM) recommends that you stretch all major muscle groups of the body. Some general guidelines are as follows:
Hold for 30 - 90 seconds
Inhale prior to and exhale when performing the stretch
Move to a point of slight to mild discomfort and hold
Perform 2-3 times per day
Do in combination with an exercise program that combines strength and cardiovascular
Some of the benefits are:
Increase Range of Motion
Decreases muscle soreness
Relaxes the muscles
Prevent injuries to over-tightened muscle groups
Aids in performing everyday activities with more ease
Common Forms
Listed below are some of the most widely used forms.
Static
This is the typical form that is found in most exercise programs. Static stretching is done at rest, and involves stretching the muscle to a point of discomfort and "holding" that stretch for 30 - 90 seconds. The benefit is increased range of motion and elasticity of the muscle tissue.
Ballistic
This type is no longer used by fitness professionals due to the stressful nature. Ballistic involves stretching the muscle groups with a bouncing technique. Some concerns with this improper technique is potential injury to the muscle groups.
Dynamic
Dynamic stretching refers to using speed of movement, momentum and muscle effort to produce results. This type of stretch incorporates more sport specific movements, and is different from previous forms because you do not hold the end position to facilitate the stretch. The major benefits for athletes is it provides a sport specific warm up and flexibility. Dynamic stretching is more widely used prior to competition than other forms since it is able to reduce muscle tightness more effectively.
PNF
PNF (proprioceptive neuromuscular facilitation) is used to quickly increase flexibility in certain muscle groups. This was originally implemented in the 40's and 50's as a reasonable way to help paralyzed clients increase range of motion in limbs that are affected. This type is beneficial by reducing fatigue, preventing injuries and increasing flexibility.
When starting an exercise program, combining strengthening, cardiovascular and stretching will yield the most effective benefits in reducing age associated pain and loss of range of motion. Remember, it is never too late to start, and the benefits can last a lifetime!
I have worked in the Fitness and Wellness field for over 12+ years working with clients ranging from youth to Active Older Adults (AOA). I am the owner of Human Performance Lab and recently joined the staff here at EMMC as a Health Educator and Exercise Physiologist in Cardiac Wellness of Maine. I was the Fitness Director at the Down East Family YMCA in Ellsworth and a former Fitness Specialist at the Pineland and Casco Bay YMCA branches.
I live in Ellsworth with my wife and two children, Noah and Owen.
Article Source: http://EzineArticles.com/?expert=Kevin_DiDonato
No comments:
Post a Comment