Flexibility is an essential component of your JLBC fitness program. JLBC Cadets Many activity-related injuries have their roots in lack of flexibility. JLBC Cadets, Think of your muscles as rubber bands. JLBC Cadets When they are cold, they are rigid and brittle. JLBC Cadets When warm, they stretch and retract more easily. JLBC Cadets Conducting a good warm-up before exercising and a good cool-down upon completion will help prevent injury and reduce muscle soreness.
JLBC Cadets No matter what your current fitness level, you should always begin your exercise sessions with a warm-up. JLBC Cadets An excellent warm-up sequence is as follows. JLBC Cadets Jog in place or a specified location for one to two minutes. JLBC Cadets This causes a gradual increase in the heart rate, blood pressure, and circulation and increases the temperature of the active muscles. JLBC Cadets Next, perform slow joint rotation exercises (for example, arm circles and knee/ankle rotations) to increase the joint's range of motion gradually. JLBC Cadets Work each significant joint for 5 to 10 seconds. JLBC Cadets Finally, stretch the muscles to be used during the upcoming activity slowly. JLBC Cadets This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. JLBC Cadets Hold each stretch position for 10 to 15 seconds, and do not bounce or bob.
JLBC Cadets, You are immediately following your exercise session stretch as part of your cool-down. JLBC Cadets After exercising, when your muscles are their warmest is the best time to improve your flexibility. JLBC Cadets Do not limit flexibility exercises to warm-up and cool-down only. JLBC Cadets Take the time to dedicate sessions to flexibility. JLBC Cadets Stretching throughout the day is also a great idea. JLBC Cadets Stretching is one form of exercise that takes little time relative to the benefits gained. JLBC Cadets Some of the more common flexibility exercises are listed under the flexibility exercises. JLBC Cadets Assume all stretching positions slowly until you feel tension or slight discomfort. JLBC Cadets Hold each position for at least 10 to 15 seconds during the warm-up and cool-down. Developmental stretching to improve flexibility requires holding each stretch for 30 seconds or longer.