Fitness - Stretching and Warming Up
Five stretching exercises
Stretching is performed by lengthening and holding a muscle for ~ 15-30 seconds and then repeating 2-3 times. Many individuals "stretch" as a warm-up activity. This should only be practiced after a period of aerobic warm-up to prevent injury.
The stretching shown below are passive stretches which should be held at a point of easy tension for about 10 - 20 seconds with no bouncing. Before doing these stretches, you should limber up the whole body by jogging in place, twisting, reaching, lifting your legs, and walking around for 3 to 5 minutes to get the blood flowing, loosen joints, and warm up the temperature of the muscles.
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Achilles Tendon and Calf Stretch This exercise stretches the heel cord and the back of the lower leg. Stand 2 or 3 feet from a wall or tree and both toes should be pointed straight forward as you lean toward the wall with your hands. Keep the heels flat to stretch the calf. Hold 10 - 20 seconds and repeat. |
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Seated Hamstring Stretch This exercise stretches the muscles of the back of the thigh. From a seated position with legs straight out in front and hands on thighs, bend over slowly, reaching toward your toes. Keep head and back straight as you move into the stretch. Hold 10 - 20 seconds and repeat. |
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Quadricep Stretch This exercise is to stretch the muscles of the front of the thigh. Place your right hand against a wall or tree for balance, grab your left ankle with your left hand and pull it up and back until you can feel a stretch. Keep the back straight and the knee pointing toward the ground. The standing leg should have a slightly bent knee. Hold the stretch for 10 - 20 seconds for each leg and repeat. |
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Inner Thigh Stretch This exercise stretches the adductors or muscles of the inner thigh. Sit with your back straight, bend your knees and put the soles of your feet together. Slowly press the knees to the floor and lean forward from the hips. Hold for 10 - 20 seconds and repeat. |
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Lower Back Stretch This exercise stretches the muscles of the lower back. Lie flat on your back with your legs extended and pull the right knee up to the chest. Press your back to the ground. Hold the position 10 - 20 seconds and repeat with the left knee. |
Crunches
A proper crunch is performed with knees bent at a 90 degree angle, low back on the floor, and hands lightly supporting the head, not neck. Lift the shoulder blades until they are a few inches off the floor, holding slightly and slowly releasing the contraction to the starting point. The lower back should be flat against the floor the entire time. The movement is slow and controlled.
Strength training
A basic strength training program includes 1-3 sets of 8-12 repetitions at a weight corresponding to 65-85% of maximal ability. Exercises should include the muscle groups of both the upper and lower body.
Resting heart rate
Resting HR is usually indicative of relative cardiovascular fitness. A high resting HR suggests low fitness and a low resting HR, high fitness. Early morning is the best time to determine your "true" resting HR. Count your pulse for a full minute before rising. The average of 3 days is a good estimation of your resting HR.
Page updated: 3/27/08
