The following are suggested guidelines for nutrition for during training and racing so your energy levels don’t let you down due to dehydration,
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The Importance of Stretching
Recently I was talking to a colleague who swims at master’s level. As we talked he mentioned his regular stretching program. This was the 2nd time in a couple of weeks that the importance of stretching was highlighted to me. If you are like a lot of people you are disciplined with your stretching with your trainer or coach and when you attend a class, but when you are on your own….well there often seems so many other demands on your time that stretching can be neglected.
Get the Stretch
Stretching is important in both warm up (especially dynamic stretching) and cool down parts of your program. I want to focus on stretching during your cool down.
The purpose of the cool down is to return your body to pre exercise or rest state. During exercise your muscles, ligaments and tendons are ‘damaged’. Higher levels of blood are in your muscles and waste products also build up.
A proper cool down help repair your body from all the hard work and ‘trauma’ of exercise. It also better prepares you for the next workout!
Stretch as Part of Your Cool Down
Stretching, as part of an effective cool-down, helps to alleviate post exercise muscle soreness by lengthening the individual muscle fibres, increasing blood circulation and removing waste products.
Stretching helps prevent blood pooling (in the muscles) by keeping the blood circulating. Waste is removed from the muscles, oxygen and nutrients are brought to them to aid in their repair.
Static stretching is generally the easiest and best for cool down. This involves gently holding the stretch for 15-30 seconds. Stretch the muscles used during your workout.
Stretching improves our flexibility - you are able to increase the length of muscles and tendons. As a result of this, a reduction in general muscle tension is achieved and you normal range of movement is increased. This can have the following benefits: increased comfort; a greater ability to move freely; and a lessening of your susceptibility to muscle and tendon strain injuries. This can also positively impact your performance positively as your muscles work more efficiently.
A very helpful website to check is www.thestretchinghandbook.com.
Posted in Health and Fitness Tip and Training 1 year, 1 month ago at 1:56 am.