Flexibility Training
Flexibility is the most frequently overlook aspect of physical fitness. It is the
ability of different parts of the body to be able to move through their range of motion.
Ther are two types of stretching: Ballistic and Static. Ballistic stretching is getting in the position for a stretch, and then bouncing up and down, pushing the muscles farther then you could hold a stretch and then coming back. The possibility for injury and muscle soreness are increased by using this type of stretching technique. Ballistic is not good. On the other hand, Static stretching will have more favorable results. To use this method, you slowly position yourself in the stretch for 10 to 30 seconds without bouncing.
You rarely or never stretch
To increase your level of flexibility, try to stretch 3 times a week for 20-30 minutes. You need to incorporate the stretching into a workout routine where you stretch 10-15 minutes before weight training/cardiovascular work and 10-15 minutes after. Stretching should always be preceded by a 5-10 minutes warm-up period where you are moving in a rhythmic fashion using all your major muscle groups.
You occasionally stretch most of the major muscle groups.
To increase your level of flexibility, try to stretch 4 times a week for 20-45 minutes. You need to incorporate the stretching into a workout routine where you stretch 10-15 minutes before weight training/cardiovascular work and 15-20 minutes after. Stretching should always be preceded by a 5-10 minutes warm-up period where you are moving in a rhythmic fashion using all your major muscle groups.
You always stretch the major muscle groups.
To increase your level of flexibility, try to stretch 5 times a week for 20-60 minutes. You need to incorporate the stretching into a workout routine where you stretch 10-30 minutes before weight training/cardiovascular work and 15-20 minutes after. Stretching should always be preceded by a 5-10 minutes warm-up period where you are moving in a rhythmic fashion using all your major muscle groups.