Often overlooked, stretching is one of the five components of fitness. Stretching can help posture, stress, mechanical efficiency and overall functional performance. Stretches are either dynamic (involve motion) or static (involve no motion). You should use dynamic stretches before a workout to help prevent injuries and prepare the body for work and use static stretches after a workout to reduce post workout stiffness.
Your level of flexibility depends on your ability to bend and contort without pain or risking injury. Flexible joints greatly decrease your risk of injury and help enhance your athletic performance. Make time to stretch!
What makes a well rounded exercise program?
A well rounded program should involve lots of primary movement exercises; for instance, squats, lunges and chest presses. These exercises incorporate the movement of multiple joints and muscles. Once you feel comfortable doing primary exercises, and your body has adjusted, start adding secondary exercises to your routine. Secondary exercises, such as bicep curls, focus on single joint movements and target specific muscles or muscle groups.
Start off by doing 3-4 primary exercises, 3 sets and 15-20 repetitions, followed by an aerobic exercise of your choice, i.e. biking or running. Once you are comfortable doing this, decrease the number of repetitions to 8-10 and add secondary exercises to your routine, keeping the secondary exercises to 3 sets of 15. Finally, finish off your workout with about 10 minutes of stretching. Overall a well rounded program should challenge all aspects of your fitness, including muscular strength, muscular endurance, flexibility, cardiovascular system, and balance.
Remember to consult with your doctor before beginning a new training program.
Fit for Less: Our Small Group Personal Training has never been more popular and we’ve been adding more sessions accordingly! Call us for more information on the benefits of training in groups limited to 4 participants. Similar benefits to 1-on-1 training at reduced rates!
Got Questions? Is there a topic you would like to see covered in future issues? Do you have a question for our trainer’s corner? Send feedback to firstname.lastname@example.org. We’d love to hear from you!
New Staff Members: We would like to welcome Patrick Minassian to our Personal Training Team. Patrick comes to Body & Soul with strong experience in the health and fitness industry.
Studio Closure: Body & Soul will be closed Monday November 11th for Remembrance Day. Studio will re-open Tuesday November 12th at 6am. We hope you have a wonderful long weekend!
Few things worth acquiring will ‘happen overnight’ – reducing back pain, gaining physical strength, and/or losing weight certainly won’t. We have all told ourselves at some point that today isn’t a good day to start, tomorrow will be better. Rarely though do we hold ourselves to such a promise.
Why do we insist that today is a bad time to start? Too busy? Too tired? Bad weather? How about because we complicate the idea of what ‘starting’ means. For example, to lose weight your first step need not be to ‘start a diet’ – in fact, without understanding your eating habits and identifying triggers for stress-eating, you won’t have enough information to develop a diet you are likely to stick to.
For every goal, big or small, start small! Understand your goal (break it down into a SMART goal-specific, measureable, attainable, realistic and timely) and see how you can adopt change without completely disrupting your daily routine. If your goal requires intense changes to every aspect of your life consider revising it. Introducing routines that feel unfamiliar or chore-like aren’t routines you are likely to maintain, and the truth is that habits are key to success.
On the road to optimal health, don’t punish yourself with negative-talk when you don’t succeed right away. Be positive, recognize the fact that you are trying to achieve an important goal and reassess your progress the following week. Consider this, where do you want your health and/or fitness to be in one week, one month, or one year? Don’t wait for the New Year to start your resolutions. Every action you take now defines your next moment – consequently defining tomorrow. Start today, continue tomorrow!