Get an intense workout, avoid tense muscles
The Guelph Gryphons Athletics Centre is a state-of-the-art facility that offers a variety of equipment, group exercise classes, and recreational sports. Regardless of what you choose to engage in, make sure you know what parts of your body are working and how your specific workout affects them. While some people claim stretching is tedious and takes time out of their exercise routine, it is a necessary component of your workout.
Stretching is key, especially if you wish to avoid achiness after you wake up the next day. Fitness instructors will always include stretching at the end of group exercise classes, but if you’re on your own, there are several factors related to stretching that are important for everyone to know.
Firstly, stretching should be done once your muscles are warm — this implies that you actually need to warm up! Warming up will decrease the amount of resistance you get from each position, which in turn will allow you to relieve more tension by further elongating your muscles. According to Jami Kastner’s 2017 LIVESTRONG article, five to 10 minutes is sufficient for most exercise routines. She warns not to shorten the time spent warming up, even if you’re running short on time. Stretching cold increases the likelihood of pulling a muscle — every gym rat’s greatest concern.
Contrary to popular belief, stretching is not just a cool-down activity, it needs to be done consistently throughout your workout. Doing this intermittently keeps your muscles relaxed during each exercise, which will increase your overall performance. If you’re the time-conscious person at the gym, stretching during your rest periods in between exercises can keep you on track.
It should not be done at random, though. Make sure you’re stretching the specific muscles you’ve worked in each activity. For example, you wouldn’t stretch your glutes on chest day.
The length of time that each position is held is the most important factor. In a research report published in the International Journal of Sports Physical Therapy, physical therapist Phil Page noted that each position should be held for 10 to 30 seconds. Holding it for longer gets you limber and relieves tension, with the additional benefit of increasing flexibility. To get the most out of your stretches, do two to four repetitions of each position.
In my experience, failing to do any one of these makes me sore the next day. Although, nothing is worse than not stretching at all.
Never cut down on stretching to make more time for exercising. If anything, shave a bit of time off your workout routine so you can make time to properly cool down. Stretching improves your muscle health, makes your workout more efficient, and helps get rid of that next-day soreness.
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Photo obtained from University of Guelph Athletics