There are a hundred ways to exercises but we can lump exercise into three broad categories: strength training (weightlifting, core training), cardiovascular conditioning (running, cycling, aerobics), and flexibility training (yoga, stretching). Let’s look at the specific ways in which each promotes optimal health and function:
- Improves range of motion
- Reduces risk of injury
- Reduces post-workout soreness
- Improves posture
- Improves circulation to muscles
- Enhances neuro-muscular coordination
- Improves balance
- Increases oxygen intake
- Increases the body’s oxygen use efficiency
- Increases cardiac output and efficiency
- Increases blood volume
- Improves stamina
- Improves lung health and capacity
- Reduces blood pressure and lowers resting heart rate
- Improves cholesterol ratio (HDL/LDL)
- Increases insulin sensitivity
- Improves circulation to active muscles
- Decreases symptoms of anxiety and depression
- Maintains strength and power
- Increases lean body mass
- Greater core strength prevents back problems
- Boosts metabolic rate by up to 15%, aiding in weight control
- Prevents osteoporosis
- Increases ligament tensile strength
- Increases tendon tensile strength
The 24 Fit Programme, developed by Robert Forster in conjunction with Herbalife , includes stretching exercises, metabolic workouts and strength training. Forster of Santa Monica is a physical therapist and is Founder and CEO of Phase IV Scientific Health and Performance Center in Santa Monica California specializing in rehabilitation and health and fitness programs for athletes and the general public.
One key to exercises is to find something that you can do on regular basis that dosent take too long i.e. 30 minutes, thats habit forming. With 24Fit alternate daily between cardio and strength training exercises, and include flexibility /stretching exercises with every workout.
Thanks to Dr. Louis Ignarro and Dr. Andrew Myers for this list. Health Is Wealth
But fitness experts say proper conditioning can make the difference between a fun weekend on the slopes and one waylaid by injury.
To minimize fatigue and risk of injury, Forster, physical therapist to 42 Olympic medalists, suggests getting in ski-shape before hitting the slopes.
“All fitness begins with an aerobic base,” he said. “So six weeks before, start training with an elliptical trainer or stationary bike, or running or walking. Build up to 20 to 30 minutes three times a week.”
Aerobic training also strengthens muscles, Forster said, so any subsequent agility drills, such as running sideways or skipping, will be even more effective if you’ve established an aerobic base.
Stretch before skiing to protect against injury and enhance freedom of motion; stretch afterward to return the muscles to their normal length, said Forster.
He calls stretching the single most important thing people can do for body health maintenance.
“Connective tissue shortens with time,” he explained. “We stretch to maintain good alignment of the bones.”
Too much time sitting in the office or travelling, shortens the connective tissues that link your muscles to your bones, leaving the body tense and stiff. Fortunately, stretching can loosen you back up by lengthening the muscles and connective tissues, says Robert Forster, physical therapist and founder of Phase IV Health and Performance Center in Santa Monica, CA. “Stretching is something to do every day,” he says. It helps you relax, maintain posture and joint health, and prepare for better workouts—and after a long day in the office or traveling, it can help you work out the kinks.
Incorporating flexibility training in your fitness program will help avoid injury, improve recovery, eliminate knots and improve postural alignment creating a healthy body that is resilient to injury & primed for great performances.
Stretching Is A Key Component In Keeping Your Joints and Muscles Healthy, Strong and Resilient To Injury
The need for increased flexibility is vital for the young and the aging. During the adolescent growth spurt when the bones grow faster than the connective tissue elements of the body can adapt, the resulting tightness leads to decreased coordination, agility and performance and often results in injury and various growth related conditions.
During exercise our muscles shorten and the connective tissue must be stretched to maintain full range of motion and good posture.
As we age, connective tissue naturally tightens and begins to lead to functional limitations. These limitations lead to altered mechanics of the joint and eventually joint wearing (Arthritis). It is the one aspect of aging we can reverse; with regular stretching we can maintain flexibility.
Forsters stretching program has been honed over 30 years of experience with athletes ranging form 7 to 70 years old. Discover the safest and most effective stretching techniques to help you perform better, prevent injury, improve your range of motion, and aid in your recovery from exercise.
– The safest and most effective stretches for each part of your body
– How to incorporate a safe and effective stretching routine into your active lifestyle
– The importance of stretching in developing healthy joints and muscles for life
– How stretching aids in the recovery process and helps to prevent injury
– The performance benefits of a proper stretching routine as it pertains to sport and exercise
– How stretching improves your range of motion, resulting in improved athletic performance