{"id":15546,"date":"2020-04-02T07:00:17","date_gmt":"2020-04-02T05:00:17","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=15546"},"modified":"2022-08-17T14:00:39","modified_gmt":"2022-08-17T12:00:39","slug":"how-to-apply-flexibility-exercises-in-a-training-programme","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/pilates-blog\/how-to-apply-flexibility-exercises-in-a-training-programme\/","title":{"rendered":"How to apply flexibility exercises in a training programme"},"content":{"rendered":"

Flexibility exercises help you to get ready for your fitness<\/a> programme. They have a direct impact on the effectiveness of your workout. These flexibility exercises help to prepare you for your fitness activities and help your body to recover and cool down. In addition, staying loose and flexible can prevent you from injuring yourself during exercises.<\/p>\n

When and how should you perform flexibility exercises?<\/strong><\/h2>\n

Warm-up before you stretch<\/strong><\/h3>\n

Do not stretch cold muscles. The best way in order to warm up before flexibility exercises is to do some aerobic activity at an effortless pace for five to 10 minutes. Blood is then channelled to the exercising muscles, the muscles come to be hydrated and fed, and then flexibility exercises can be performed on warm, correctly conditioned muscle.<\/p>\n

Stretch those muscles<\/strong><\/h3>\n

Flexibility exercises should be performed gradually and gently. Learn exercises which target all your major muscles in addition to tendons. You should be stretching until you can feel it but not to the point of being painful. Flexibility training should be performed for at least two-three days per week.<\/p>\n

Focus and breathe<\/strong><\/h3>\n

Concentrate on breathing efficiently to avoid tensing\u00a0 up. Try not to move additional parts of your body while stretching. In addition, don\u2019t bouncing the muscles being stretched. You should hold each stretch for 10 seconds and repeat each stretch between three and five times. As you get into an improved shape you can work up to maintaining your stretches for 30 seconds.<\/p>\n

Cool down<\/strong><\/h3>\n

Warming up readies your body for flexibility exercises. A cool-down period allows your body time to recover. Once you are cooled down in addition to breathing easily it\u2019s a good time to perform more stretching exercises during this period because your muscles are still loose as well as warm.<\/p>\n