Stretching FAQs

This month I wanted to supply you with answers to questions I’m often asked on the topic of stretching. The American College of Sports Medicine holds the following positions on this often lengthy topic. View the complete article from the link below.

How long should a stretch be held?

Holding a stretch for 10-30 seconds at the point of tightness or slight discomfort enhances joint range of motion, with little apparent benefit resulting from longer durations. Older persons may realize greater improvements in range of motion with longer durations (30-60 seconds) of stretching. A 20%-75% maximum contraction held for 3-6 seconds followed by 10- to 30-seconds assisted stretch is recommended for PNF techniques (Proprioceptive Neuromuscular Facilitation).

How many repetitions of stretching exercises are needed?

Repeating each flexibility exercise two to four times is effective, with enhancement of joint range of motion occurring during 3-12 weeks. The goal is to attain 60 seconds of total stretching time per flexibility exercise by adjusting duration and repetitions according to individual needs. For example, 60 seconds of stretch time can be met by two 30-seconds stretches or four 15-seconds stretches.

How often should stretching exercise be performed?

Performing flexibility exercises ≥2-3 days week is effective, but greater gains in joint range of motion are accrued with daily flexibility exercise.

https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx

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Functional Strength Training for Healthy Feet

Learn some simple exercises you can do everyday that will help bring relief, as well as prevent common foot injuries.

Source: WeckMethod.com

 

Metabolic Effects of HIIT

One of the great researchers in the fitness industry, Len Kravitz, PhD, discusses how high intensity interval training (HIIT) affects your cardiovascular fitness, insulin resistance, cholesterol level, blood pressure, fat loss and weight management. Read the details here.

 

Trader Joe’s Five-Day Meal Plan and Grocery List

Feeling fortunate to have a Trader Joes nearby, I’m sharing a five-day meal plan and grocery list from GetHealthyU.com. Use the grocery list to prepare your healthy and easy-to-put together meals for this week.

Do you have a meal you’ve put together from Trader Joes? Share the recipe and grocery items here!

trader-joe-5-day-meal-plan

How To Properly Perform A Push-Up

The primary muscles involved in a push-up are in the chest and shoulder region. As you view the video, watching incorrect versus correct form, compare the movement of the shoulder blades. Incorrect movement, lack of shoulder stabilization, places more emphasis on the latissimus dorsi (and other muscles) whereas correct movement emphasizes shoulder stabilization and chest muscle action. Bottom line: During the movement, focus to keep  your shoulder blades stable by tightening your armpits.

Thirsty? New Study Links Good Hydration To Slimmer Waistlines

A new study finds people who are well-hydrated have lower body weights and lower odds of obesity. It adds evidence to the theory that drinking lots of water may help in weight management. Read the NPR article here.

Thanks to my friend Deb for sharing!

Training Sessions – Gift Certificates Available!

Are you searching for a gift for a family member or friend? Consider personal training sessions! I am happy to provide gift certificates for one-on-one sessions.* Interested? Call or email me.

*Sessions are not transferable. Cash or check only.