Kymberly Williams-Evans, MA and Alexandra Williams, MA
Dear Fun and Fit: K and A: I am very comfortable in my fitness routine, which is generally 20 to 45 min. treadmill program (depending how much time I have) followed by lunges with weights in hand, followed by upper body exercises with hand weights, followed by some ab work on the floor. (I’ll fess up, I’m often “too busy” to do the ab portion) Where would it be appropriate to add stretching? Joan, Oregon
K: Time to stretch your mind and your workout, Ms Comfy. Ignoring your “real” question for a moment (I am good at ignoring non-compliments too), let’s chit chat about an exercise routine that is, well, too routine and comfortable. Once your body has adapted to a certain level (let’s call it the “buff, babe-a-licious” level), it needs CHANGE to keep adapting upwards. No, not THE Change. We don’t require age checks here. While you really do need to get some stretching into your program, even more you need to vary your program. Take a look at our post, ‘Keep the Mind Clear, Body Confused” for more on this professional free nagging. Priorities, priorities.
A: You want to add stretching? Okay, cardio + weight training = need to stretch for range of motion (ROM!) To translate, if you do any cardio or weight training you should stretch (mostly at the end, but during is sometimes okay) in order to maintain or increase range of motion, also known as flexibility. In short, don’t do your stretching prior to your workout as your muscles are short then. That’s my short answer! I gave all the researchers permission to let you know that stretching prior to exercise does not prevent injury or muscle soreness..
K: The ideal time to stretch is when your muscles are their warmest and cuddliest. Hmmm, that sounds immediately post-cardio to me. But since Alexandra brings up the “short muscle” comment, let’s think about that for a sec. Time’s up. After strength training, your muscles are short again. That’s why it’s called “muscular contraction.” And you do want to re-extend whatever you just shortened, stretching either between your lunges and each upper body exercise or at the end of your session. In general, stretch when warm; not when cold. Oy vay, such good advice!
A: It would seem you don’t need an excuse to lie down and not do your ab work, but I’ll give you one anyway. With all that time you’re saving avoiding the ab work, use it to hold your stretches for 15-30 seconds. You say “couch po-tay-toe,” I say “couch po-tah-toe.” You say “hold” or “contract-relax” stretching, I say “static” or “PNF.” Whatever! These two types are probably the best choices for you. You say “Or-i-guhn,” some other fools (not I) say “Or-i-gahn.” And let’s not even start on the pronunciation of “Willamette!” Even Martin Sheen got it wrong on “West Wing” (hint: Memorize this-”It’s Willamette, dammit”). And do your abs, Willamette!
Dear flexible readers: Do you take time to do your stretches? Can you pronounce “Tualatin,” a lovely town in Oregon? Have you done your ab exercises yet?
Photo credits: Creative Commons: kevindooley, quinn.anya, Avoir Chaud
OMG, I just met one of you on twitter, or maybe both. Here I think I am chatting with one new friend, but may be being sideswiped by the famous “twin switch out.” So what is the real deal? And do you both look gorgeous now? I am mildly famous as a blogger, and I actually wrote one post entitled “Exercise 101″ about my misadventures at the gym. I most likely WILL NOT be visiting this very excruciating looking blog too often, but I am very infatuated with one or the other of you. my blog link is worth a click. It may give you a better idea with whom you are dealing! http://mollyc-lifewiththecampbells.blogspot.com molly
A+, loads of good things to digest.
Hello Sista’s – I love to chat on twitter w/ the brilliant and humorous @Alexandrafunfit, who generously shared this link on stretching. I dream of doing yoga w/out little abbreviations (call that yoga cheating). Thanks for the tips on post routine stretching, I’ll try it.
Thanks, AFF, for your support in my latest craze – the P90X for the next 90 days. truly brutal but as a 50 something, its safe to say that I need 60 minutes of daily torture to keep my midget frame in my wardroble. Lawdy knows, I’m way too cheap to spring for larger clothes. As a 5 footer, 2-3 pounds matters. and I am a running addict but the snow in KC is keeping me homebound too often. now that I sit for a living (webcast teach and writing, instead of running my architecture firm), I have to plan for extra exercise. or I will be 5 feet wide too.
I’m on Day 5 of 90, too early to know my opinion yet. Best thing is – it fits yr motto – confuse the muscles. and the brain is a little scrambled too. You’ll be hearing from me, AFF… yr my favorite fitness guru. cindy @urbanverse
cindy frewen wuellner recently posted..Future of Transportation – Futurists Twitter Chat Thursday 4-00-5-00 EST apf futrchat transit