3 Tips to Improve Fat Loss Workouts with Flexibility Routines
Its hard to burn fat and build muscle if your body is injured and broken down. One way to reduce risks of exercise injuries is to do regular flexibility training. Watch this short video:
You need to do more than jog for 5 minutes when getting ready for your workout. Most people will have muscle areas that are tighter because of the way they live. An example would be tight hip flexors, which is common with people who sit for most of the day (thanks to technology!)
So here are 3 tips to improve your flexibility and fat loss workouts:
1. Gone are the days when static stretching before workouts was commonly accepted as the best method. Current research suggests that a dynamic stretching routine will prepare your body better for your workout.
Among other things, a dynamic stretching routine will excite your central nervous system and juice up your muscles. Dynamic flexibility integrates various stretches in all three planes of motion to produce maximum extensibility of soft tissues throughout the full range of motion. You will use your muscles to warm up your muscles.
An example of a dynamic warmup would be:
--Jump Rope, 3-5 minutes
--Body Weight Squats, 3 sets/8 reps
--Walking Lunges with upper body rotation, 2 sets
--Lateral Lunges, 2 sets
--Leg Swings, front-to-back and side-to-side
--10 Pushups
2. End each workout with static stretching to bring your muscles back to normal length (hold the stretch for 20-30 seconds):
--Gastroc/Soleus (calf)
--Peroneals
--Hamstrings
--Hip Flexors/Quads/Psoas
--Erector Spinae
--Piriformis
--Adductors
--Lats, Pectorals, Neck
3. Self myofascial release with foam rolls (SMFR) should be a part of your flexibility program. It is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility.
Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.
You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist.
Here is a summary of the benefits of flexibility training:
--Corrects muscle imbalances
--Increases joint range of motion
--relieves joint stress
--decreases excessive tension of muscles
--maintains the normal functional length of all muscles
--helps to achieve optimum neuromuscular efficiency
Enjoy your workout today!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
You need to do more than jog for 5 minutes when getting ready for your workout. Most people will have muscle areas that are tighter because of the way they live. An example would be tight hip flexors, which is common with people who sit for most of the day (thanks to technology!)
So here are 3 tips to improve your flexibility and fat loss workouts:
1. Gone are the days when static stretching before workouts was commonly accepted as the best method. Current research suggests that a dynamic stretching routine will prepare your body better for your workout.
Among other things, a dynamic stretching routine will excite your central nervous system and juice up your muscles. Dynamic flexibility integrates various stretches in all three planes of motion to produce maximum extensibility of soft tissues throughout the full range of motion. You will use your muscles to warm up your muscles.
An example of a dynamic warmup would be:
--Jump Rope, 3-5 minutes
--Body Weight Squats, 3 sets/8 reps
--Walking Lunges with upper body rotation, 2 sets
--Lateral Lunges, 2 sets
--Leg Swings, front-to-back and side-to-side
--10 Pushups
2. End each workout with static stretching to bring your muscles back to normal length (hold the stretch for 20-30 seconds):
--Gastroc/Soleus (calf)
--Peroneals
--Hamstrings
--Hip Flexors/Quads/Psoas
--Erector Spinae
--Piriformis
--Adductors
--Lats, Pectorals, Neck
3. Self myofascial release with foam rolls (SMFR) should be a part of your flexibility program. It is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility.
Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.
You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist.
Here is a summary of the benefits of flexibility training:
--Corrects muscle imbalances
--Increases joint range of motion
--relieves joint stress
--decreases excessive tension of muscles
--maintains the normal functional length of all muscles
--helps to achieve optimum neuromuscular efficiency
Enjoy your workout today!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
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