I believe the 3 Fundamental Focuses of Fitness are:
1) Strength Training
2) Cardio Training/Endurance
3) Flexibility Training
When people think of flexibility, two things usually come to mind: gymnasts, and pain. A focus on an improved flexibility is an often overlooked aspect of fitness. Flexibility is imperative to the body’s structure, posture, and should be a cornerstone of any decent exercise program. Movement is only as possible as flexibility allows, and in many ways, strength is contingent upon the flexibility of any given joint and the structures surrounding it. Research shows that the best way to train a muscle, is to work it through its full range of motion, however if that range is limited, then so is the potential training benefits.
Flexibility is defined as the range of motion about a joint. For us, this means that a flexible joint moves painlessly and with ease to a given position within its plane of movement.
It’s best to think of flexibility in two ways: Static flexibility and dynamic flexibility. Static flexibility defines how far a joint can flex in a static or unmoving position, such as a gymnast holding a split or a person touching their toes. Dynamic flexibility defines how far a joint can flex in motion, such as a kick boxer performing a head kick or somebody reaching to the top shelf in a supermarket. Static flexibility underpins dynamic flexibility, meaning that the more flexible a joint is in stasis, the more range it will have in motion. Just makes sense doesn’t it?
A more flexible joint facilitates health and fitness by increasing the range through which exercises can be performed, as well as encouraging economy of movement. Stretching prior to and after exercise is thought to reduce soreness and improve blood flow throughout exercising muscles. Flexibility, when paired with proper exercise and muscular balance, has been shown to improve posture, reduce many types of chronic pain (e.g. back pain and sciatica), improve digestion, and enhance performance.
With all those benefits, who can say no to some flexibility training?
I call it flexibility Fridays, not because that is the only day I stretch. I stretch before and after working out daily. Instead of Calisthenetics, circuits or cardio, I choose to do a LONG flexibility training workout on Fridays. 60-90 minutes of yoga, Pilates and barre stretching exercises. I feel like stretching elongates the muscle and makes the muscles look longer, leaner and more feminine.
How do you incorporate flexibility into your fitness regime?
<3, Miss Fit
