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Individuals at fitness level 2 occasionally stretch and feel they could benefit by
stretching on a more regular basis. Stretching should be done to decrease muscle soreness,
increase your range of motion around a joint, reduce your chance of injury, decrease
muscular stress etc... If you are planning on stretching to relieve pain (not muscle
soreness), you should see your doctor prior to beginning a stretching program. Pain
indicates that you have a problem - doing the wrong stretching exercises can make it
worse.
This fitness program is three pronged. It includes not only flexibility exercises, but
also cardiovascular and strength exercises as well. To increase your level of flexibility,
try to stretch 4 times a week for 20-45 minutes. (20 - 45 minutes may sound like a lot of
time to spend stretching; however, if you incorporate it into a workout routine where you
stretch 10-15 minutes before weight training/cardiovascular work and 15-20 minutes after,
it is a reasonable time frame to work with.) Stretching should always be preceded by a
5-10 minutes warm-up period where you are moving in a rythmic fashion using all your major
muscle groups. (This sends blood to the muscles and readies them for activity.) Remember
to use the Static stretch method (no bouncing) and try to hold the stretches for at least
10-30 seconds. Many people like to do yoga first thing in the morning - yoga is considered
a flexibility exercise, so if you like yoga, buy a tape or take a class (20-45 minutes
will go by quickly when you're in a structured routine).
Cardiovascular exercise can also help improve flexibility by using and working the
muscles. Try to participate in a cardio activity 3 times a week for 20 minutes. If you are
not currently in a cardiovascular program, try walking, jogging, swimming, biking, hiking,
in-line skating, aerobics classes etc.. Remember, you can work stretching into a
cardiovascular workout by stretching before you begin and after you are done.
Strength training can improve flexibility by improving muscular tone and endurance. Try
to participate in some type of strength training activity 3 times a week for 20 minutes.
Strength training can be done with or without weights. You can do abdominal work, push
ups, pull ups, tricep dips etc... without picking up a weight or using a weight machine.
If you'd like to use some type of equipment, try hand weights, rubber bands, tubing,
dynabands or health club equipment. Whatever you decide to use, make sure you use the
proper form. If you belong to a health club, ask a trainer for help. If you don't belong
to a health club, purchase a video which gives instruction on how to use the piece of
equipment you have purchased. When doing strength training, form is everything - make sure
the last repetition you do is as pretty as the first. As with cardiovascular exercise,
stretching should be incorporated into a strength training workout too. Begin by warming
up for 5-10 minutes (on a treadmill, exercise bike etc...), then stretch your major muscle
groups, begin your weight training segment, end by stretching the major muscle groups
after your done lifting.
There are many different methods of stretching: athletic, yoga, pilates and tai chi. I
will be giving examples of athletic stretches. If you are interested in another type of
stretching method, the video market is saturated with tapes in all these areas. To see
specific stretches for different major muscle groups, click here
Once you have been on this training program for a while, you may discover that you really enjoy stretching and want to do more of it. At this point, you are ready for Fitness Level 3
Back to Determining an Exercise Program