Fitness & Wellness News
By CGM Fitness Staff

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The Importance of Stretching and Flexibility:
Flexibility
Flexibility is the ability for a joint or joints to move freely through their full range of motion (ROM). Good flexibility may enhance the ability to perform various movements, especially those requiring a high level of flexibility.

Factors Affecting Flexibility
A number of factors affect flexibility. Some cannot be changed, such as gender, joint structure, and age. Other factors can be influenced by training, such as activity level, connective tissue proportions, core temperature, and proper participation in a resistance and flexibility training program.

Elasticity and Plasticity
Elasticity is the ability to return to original length after a stretch. Plasticity is the tendency to assume a new, greater length after a stretch, even after the load is removed. Muscle has elastic properties, but tendons and ligaments have both plastic and elastic properties.

Warm-up
A warm up is a light activity that raises your core temperature and increases blood flow to the working muscles. It prepares the body for the upcoming workout or activity. Muscle elasticity is dependent on blood flow to the working muscles. Cold muscles with little blood flow are more likely to get injured or damaged than muscles at a higher temperature and higher blood saturation. Body temperature should be elevated enough so that you break a light sweat prior to stretching.

Types of Flexibility Training
In general terms, there are two types of stretching: passive and active. Active stretching is when the person stretching applies the force for the stretch, (i.e. sit and reach). Passive stretching is when a partner or external, fixed object supplies the force for the stretch. Increased pliability is maintained for up to 90 minutes post-stretch.

Flexibility Prescription
Participate in flexibility training two to three days a week, if not daily, doing six to ten different stretches. Stretch to the point of mild discomfort, holding 15 - 30 seconds. Repeat stretches 3 - 5 times. Breath slowly and rhythmically, do not bounce or jerk, and keep other bodily movements minimal. Be sure to stretch all major muscle groups and their counterpart.

Getting Better with Age...It's never too late to get FIT

Believe it or not, you can actually slow down and even reverse the aging process via exercise and stretching. Probably the biggest hurdle that most people face - especially those who are first time exercisers or over the age of 50 - is where to begin. Joining a gym can often be intimidating to the new exerciser and partaking in an exercise program at home can be boring and repetitive; most people need guidance when starting a fitness regimen.

Research has shown that the many changes associated with aging are really self-fulfilling prophecies: people become less active because that is what they expect. Many people who exercise regularly have been able to do so into their 70’s, 80’s and 90’s. Even more remarkable are the results obtained by seniors who started exercising for the first time at these ages. These people can double and even triple their strength and endurance.

Obviously, exercise is vital at any age! Being active is essential in maintaining our physical and mental ability. As we grow older, the biggest change as we age is the loss of muscle mass and strength, which in turn results in lower metabolic rates. This accelerates fat gain and begins a downward spiral of health. On average, people after the age of 30, lose five to seven pounds of muscle each decade. This muscle loss is unnecessary and preventable!

A recent five year study tracked 1,100 men of various ages who had been put on an identical strength-training routine for two months. The largest percentage of muscle gains were seen in the men between the ages of 61 and 80 years. This shows that it is never too late to begin a comprehensive exercise program and that results will be enjoyed regardless of age.

Ratios of time spent on aerobic exercise vs. strength training does vary based on age. For example, if you are age 30, you should spend 80% of your workout time doing aerobic activity. This changes dramatically for people ages 60 - 70, when the emphasis is on strength training 55% of the time! This is because resistance training slows or even reverses the loss of muscle, and helps stave off the occurrence of osteoporosis by strengthening the outer layers of the bones and preventing bone loss.

As you age, and lose muscle, flexibility is also challenged. Stretching becomes even more important, as the tendons and ligaments become more brittle. Perform stretching and flexibility exercise as often as possible. See our comprehensive article about stretching and flexibility on page 9 of this issue.

One very good alternative to flying solo in your new routine is to hire a qualified personal trainer to help you realize and attain your fitness goals. Our personal trainers at Club Green Meadows are trained to teach you proper form and execution when lifting weights. They will also monitor your cardiovascular workouts, show you safe and effective stretching techniques, and offer guidance on a myriad of subjects. For those people over the age of 50, having a personal trainer who is experienced in training the mature body is especially beneficial.

Read more in this months Meadows Magazine

If you have any questions, consult the Exercise and Wellness Center staff. Have fun. We look forward to seeing on the Exercise and Wellness Floor.