
Hey Flex Mobster!
Exciting news in the world of fitness! We’ve got some fresh insights from recent studies about training flexibility. You’ve probably heard the age-old debate – strength vs. flexibility. But guess what? It’s not about choosing one over the other; it’s about balance. Let’s dive into the latest findings on how to increase flexibility and integrate it seamlessly with your strength work.
The Importance of Flexibility in Fitness
Flexibility isn’t just about touching your toes or doing a perfect split (though those are cool milestones!). It’s a key component of overall fitness, vital for a range of motion, injury prevention, and even muscle growth. When your muscles are flexible, you can perform exercises with better form, which translates to more effective strength training.
What’s New in Flexibility Training?
1. Dynamic Stretching Over Static: Gone are the days when static stretching was the go-to. The latest research points towards dynamic stretching as a more effective way to improve flexibility. Dynamic stretches involve movement and are performed before your workout. They help increase blood flow and prepare your muscles for the exercises ahead. Now when I say static stretching, I don't mean the "real" stretching that I teach. I am talking about that lazy hold for 30s seconds. Isometric stretching is very effective, and should be incorporated into any strength program.
2. Post-Workout Stretching is Key: Stretching after your strength training is just as important as warming up. Post-workout stretches help in muscle recovery, reduce soreness, and improve flexibility over time.
3. Consistency Matters: Like any fitness goal, improving flexibility requires consistent effort. Integrating a few minutes of flexibility exercises into your daily routine can lead to significant improvements. In strength training, you will typically see the fastest change early on in training and then it will slow down because it takes more stress to get your body to learn how to adapt. Its opposite with flexibility, its really slow at first and then picks up as your body learns to move.
Integrating Flexibility into Strength Work
Now, let’s talk about combining flexibility with strength training. It’s not about doing less of one to accommodate the other; it’s about smart integration.
1. Warm-Up Right: Start your workout sessions with dynamic stretches to prepare your muscles. This approach not only improves flexibility but also enhances performance in your strength training. It is so important for the body to be warm.
2. Mix It Up: Incorporate exercises like lunges and squats with a focus on full range of motion. These movements stretch and strengthen muscles simultaneously. Play around with progressions that challenge the ranges.
3. End with Stretching: Allocate time for a post-workout light stretching routine. Focus on the muscle groups you worked on during your session. Allow the body to understand that it's ok to be in this range.
4. Dedicate Days for Range Work: Part of your programming should incorporate increasing range and strength in those ranges. Yes you will do these in your strength workouts, but if there are skills you want to acquire by being more flexible, like the front splits. You need to have dedicated days like strength work to achieve this.
In Conclusion
With these updated insights on training flexibility, it’s clear that flexibility and strength training are two sides of the same fitness coin. By integrating flexibility practices into your strength routines, you can achieve a more balanced, effective, and injury-free workout experience.
Remember, every small step towards increased flexibility can lead to big gains in your overall fitness journey. So, let’s stretch, flex, and grow stronger together, Flex Mob!
Stay flexible and strong,
Coach Ty
Comments