why do we need to stretch before exercise

What's your favorite class of the day? For some, it's. Others prefer language arts or science. And, of course, there are those who can't wait for
and recess! But what about physical education? You might call it БP. E. " or gym for short. Do you like the chance to play games and during the school day? If your is like most, your gym teacher probably starts out class having you do some warm-up exercises, like jumping jacks. You might also do some light. Have you ever WONDERed why you do that? Why not just start playing a game right away? Gym teachers have you warm up and stretch before exercising for the same reason that athletes take time to warm up and stretch before practice or a game. helps prepare your body for the it's about to get. Before you stretch, it's important to warm up first.

Warming up helps raise the of your body and your muscles so they'll be ready for and. Warming up also increases your heart, gets more blood and oxygen flowing to your muscles, and prepares your body to burn more energy. Usually five to ten minutes of warming up is sufficient. You can warm up doing the same thing you'll be doing for, just at a slower. So if you're getting ready to run, walk for 5-10 minutes first to warm up. After your body is warmed up, it's time to stretch. It's important to remember to warm up first, because "cold" muscles can lead to. If your muscles are warm, though, can reduce injuries and give you better, of, and. When you stretch, make sure you're doing it. should never hurt, so be sure to stop if you start to feel pain as a result of.

Holding your stretches for 10-30 seconds helps your muscles. Try not to bounce when you stretch, as this can damage your muscles. Keep breathing during your stretches. Proper breathing will make sure that your muscles get the oxygen they need during. Always make sure you stretch both sides of your body equally. It may be natural to focus on your dominant side, but you should focus on all your muscles equally. If you play sports, ask your coaches to recommend stretches that target groups that you'll use often in the sport you play. In this way, you can better prepare your body for the type of it's about to get. When you're done exercising, it's important to cool down. is an important part of the cooling down process. after a workout helps to avoid tired, stiff, and sore muscles by relaxing them before returning to a normal.

After the warm up, stretching before a workout allows the body to become more pliable and less prone to injury. The muscles that should be stretched will be the main muscles groups that are going to be worked on during the session. So for example, if you are doing a lower body workout, the hamstrings, the quadriceps, the glutes and the calf are the muscles that would need to be stretched. These stretches should be performed whilst standing and gently held between 8-10 seconds. This is so that your heart rate does not drop too much during this time. However, this practice is now being questioned. Some say that a warm up is sufficient and would rather leave the stretches until the end of their session.

Post stretches or maintenance stretches are just as or if not more important than stretching prior to your workout, after your warm up. The main muscles groups used during the session are the ones that need to stretch. If a muscle group has been continually contracted in the main workout, stretches should be performed to get the muscle back to their normal length. They may also help to alleviate potential soreness. A maintenance stretch is usually held for between 10-15 seconds. reduce muscle tension, and make the body feel more relaxed for females, reduces the severity of painful menstruation (dysmenorrhea) increase the learning, practice, and performance of many types of skilled movements there has been a recent bone fracture, sprain or strain

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