Special care must be used while stretching for general fitness goals. Athletes and sports people have an easier time following specific instructions than the average individual.
Individuals who wish to maintain a healthy lifestyle and physical fitness must be mindful of the kind of workouts they perform. Any improper physical action might result in a catastrophic injury over time.
There are three basic styles of stretching that cater to certain demands. Stretching for general fitness depends on several variables. Before beginning an exercise regimen, a person must be conversant with three forms of stretching.
Three Stretching Types For General Fitness
The following are three general types of stretching.
- Static Stretching
- Dynamic Stretching
- Ballistic Stretching
Not all of the exercises above are suited for general fitness. The disadvantages of the advanced formats frequently exceed their benefits.
For athletes and sportspeople, dynamic and ballistic stretching is ideal. In contrast, static stretching is beneficial for general fitness.
Static Stretching For General Health And Fitness
Stretching in a static position is ideal for general fitness needs. The exercise only occurs after muscular relaxation and contraction. A person pulls the muscles of their arms, legs, and other body parts while maintaining a static position.
The time of relaxation and contraction varies depending on whether the individual is a novice or an expert. Those who have recently begun an exercise regimen must perform static stretching for a brief duration.
In the beginning, one might try contracting for 20 seconds before relaxing. In advanced cases, staged contractions can last up to sixty seconds.
Stretching without movement does not involve intricate bodily movements. However, there is still a need for warming up. Typically, five to ten minutes of running and walking as a warm-up are sufficient to begin static stretching.
Adopting Variations In Static Stretching
However, static stretching involves more than simply relaxing and contracting muscles. A person who wishes to follow standard self-care guidelines for health and fitness must be willing to experiment with static stretching variants.
This category typically includes two types: active and passive stretching.
Stretching is a more prevalent exercise for general fitness in the active population. A person engages in various muscular motions to actively stretch the body during this kind. This kind focuses on effectively exploiting muscular antagonism.
Passive stretching needs the use of a partner in the form of a stationary item. This kind carries a danger of damage because of its dependence on a partner who may be unstable or negligent. If the partner loses balance, the individual may fall to the ground and sustain serious injuries.
Therefore, active stretching is an appropriate activity for achieving general fitness objectives.
Dynamic stretching involves movement while stretching. The body transitions gently into a posture, and this action is repeated as reach and range of motion are expanded.
If you have ever participated in a group fitness class, you have probably engaged in dynamic stretching. Movements, such as alternating knee raises, stretch the hamstrings repeatedly while maintaining body mobility.
According to research, dynamic stretching is less effective than static stretching in increasing the range of motion. However, unlike static stretching, dynamic stretching is good for the pre-workout phase since it warms and stretches the muscles simultaneously.
This method of stretching involves bouncing motions to generate momentum, which stretches the muscle. For instance, as an alternative to holding a hamstring stretch, you might rapidly reach towards your toes and repeatedly release.
Trainers have long been cautioned about the hazards of ballistic stretching since it can produce a muscle-injuring stretch response.
Current ACSM recommendations say that, when performed appropriately, ballistic stretching may increase flexibility as effectively as static stretching. It is recommended for athletes who engage in ballistic activities, such as basketball and other sports.
View Also –