Only one more to go! We’re working through one healthy habit per month… ONE GOAL, that SEEMS POSSIBLE in order to succeed in making changes that last.
To review…
#1 – Drink Water
#2 – Exercise
#3 – Sleep
#4 – Eat Real Food (and Less Sugar)
#6 – Eat Slowly. Stop at Satisfied.
#7 – Focus on Strength Training
#8 – Get Your Vitamins
#9 – Just HIIT It
#10 – Write in a Food Journal
And now, while this month’s is super simple, it often gets neglected…
STRETCH
Pre-Workout Warm-Up
We used to think we were supposed to stretch BEFORE we started exercising. But that’s actually NOT the case. Stretching cold, tight muscles results in more injuries.
So do some gentle movements, light jogging, etc. to get the blood flowing first, THEN stretch a bit before started your full workout.
Even in these pre-workout stretches, keep the movement going. They should be “dynamic” stretches where you continually move. (Never “bounce” in a stretch – but simply find your muscles warming up by not holding completely still).
Post-Workout Cool-Down Stretch
N
ow here’s where the real focus this week lies… the Post-Workout Stretch. I’m totally guilty of it too. Even though I know in my head the extreme importance and benefits of it, I often think that I don’t have time for the cool-down.
If you don’t remember anything else about stretching, remember minimum of 7-10 seconds! Scientifically speaking, it can actually be a disservice to your body to hold a stretch for less than 7 seconds.
The Science
This is going to get a little tech-y here for just a second, but I found this to be fascinating when I was studying to become a personal trainer.
So…
There are these crazy parts of a muscle called Golgi Tendon Organs (or GTOs). If a stretch is held for more than 7 seconds, muscle tension increases and activates the GTO response, which makes it possible to stretch the muscle further.
Without this GTO response, the muscle spindle’s reflexive response is to pull the muscle back to its original size, (think: like a slinky). So in order to reap the benefits of stretching, you need the GTO response to block that slinky mentality and allow your muscles to stretch and elongate.
The Best Part…
Not only can you improve your athletic performance and decrease your risk of injury, the time it takes to just be still is priceless. What better time to pray? Be focused. Be still. Listen.
Definitely the best part of stretching — the opportunity to be still at the feet of Jesus.
Comment below if you’re willing to join in #SpiritStretching this month. Check out the daily stretching poses posted on my social media accounts and hashtag your own images to be a part of the fun!
Everyday Faith + Fitness 