Many women participate in cardiovascular endurance training every week as a way for them to burn extra fat. Aerobic exercise is a great way to improve your cardiovascular system. You can maintain lean muscle tissue, as well as build strength by participating in some type of weight training. Many realize that these are two of the most important elements of their
workout program. This is the reason why
Chalene Johnson created a new workout called
Chalean Extreme which not only focuses on weight training but also has the flexibility element included.
However, what they fail to realize is that there are actually three important elements and they often overlook the third element. The third element which is often overlooked is flexibility training. Flexibility training allows individuals to have greater freedom in their movement as well as improve on their posture.
In fact, flexibility training will also increase an individual's physical and mental relaxation as it releases tension and soreness in their muscles. Recent research studies have shown that when an individual participates in flexibility training, their risk of injury is reduced. It is no secret that some individuals are naturally more flexible than others. This is due to genetics.
Other factors that will affect an individual's flexibility - is their age, gender, and level of active physical activity. As an individual grows older, they tend to become less active. When an individual is less active, then they are more likely to become less flexible.
Flexibility will improve with regular exercise such as cardiovascular endurance and strength resistance exercises. Prior to stretching, an individual should take a few minutes to warm up cold muscles, which can often cause injury, if this is not done. An individual will want to begin with a simple low intensity warm up, such as walking.
During the stretching process, each stretch should be completed slowly and gently. It is important that an individual hold each stretch for no less than thirty seconds for it to be beneficial. There are some stretching mistakes that are often made that need to be avoided.
The individual needs to be sure that they do not bounce during the stretching process. When an individual holds a stretch they will find that it is much more effective and there will have less risk of acquiring an injury. If the muscles have not been warmed up, then they should not be stretched.
Be sure not to strain or push your muscles too far. If the stretching hurts, then you should ease up. Oftentimes, it is not unusual for individuals not to have enough time to stretch, but yet they will participate in cool down exercises. An individual should participate at least three times per week in a thirty minute workout that should focus on flexibility training.
Any aerobic activity that an individual participates in should be followed by a few minutes of stretching. Other tips include doing a few stretches after a shower or soaking in a hot tub. The hot water will elevate the temperature of the muscle, so that they are already warmed up and ready to be used without having to worry about injury.
