Prakashwaran Letchmanan Hope this answered your questions via WHATSAPP to me...Thank you... Stretching is the range of movement that we experience at a joint. Other words that are used to describe it are flexibility and mobility. Stretching is largely an undervalued component of any training programme but if you feel stiff the day after you have run it probably means that you haven’t stretched enough. Stretching will help you develop a range of movement that will assist your running action and your performance, regardless of how fit you are or how fast you run. Stretching decreases the risk of injury by increasing the supply of blood and nutrients to your joints. It also improves your co-ordination and balance and helps alleviate soreness and stress in your muscles. As a runner stretching should be an integral part of your routine, along with effective warm-up and cool-down. There are a number of different types of stretching..but the most common used by runners @ athelets are dynamic or ballistic, and static stretching.. Key points Never stretch cold muscles Only use dynamic stretching as part of your warm-up Develop a static stretching routine that works for you and follow it religiously after every run: · Start from the feet and work your way up the body · Never bounce, start slowly and gently ease your muscles into position · Hold the position for 30-60 seconds · Repeat each stretch 3 times · Remember to stretch both sides (left and right legs) · Spend more time on areas that are particularly stiff or old injuries · Only stretch within your limits CYCLING... 1 ) increase endurance. 2 ) strengthen your cardiovascular system (heart and lungs). 3 ) burn as many as 500 calories during a 30-minute workout. lower your total cholesterol. 4 ) give you a low-impact aerobic option. 5 ) decrease your stress levels while lowering your heart rate. allow you to progress at your own pace using the bike’s resistance component.
Posted on: Sun, 27 Apr 2014 06:43:22 +0000
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