When we think about the reasons to exercise, we tend to think superficially. We strive for flat abs, do endless curls for big biceps, or focus on another “glamor” muscle.
While exercise will certainly help you achieve all of these, regular physical activity can also lead to some less noticeable, but very important changes. Among them are improved flexibility, which can reduce the risk of injury, relieve stress and increase the effectiveness of your workouts. Here are some ways to become more flexible and fit.
- Do some basic stretching exercises.
Your muscles work in tandem: some bend a joint, while others straighten it. The flexor muscles are the strongest, so the extensor muscles tend to shorten and tighten. A muscle that is too tight prevents you from achieving maximum extension or maximum flexion. This can interfere with activities like weight lifting or sports like football where flexibility is critical. Spending a minute or two stretching before each workout will improve your flexibility.
- Try yoga.
Yoga is much more than meditating while chanting “Om”. Yoga is one of the best disciplines for maximum muscle stretching. Yoga poses literally stretch every muscle in the body. Most basic yoga poses are easy to learn, but if you really want to get the most out of it, take a class or find an experienced yoga practitioner to give you private lessons. Working out is also a great way to meet new people and reduce stress, which can cause skin problems like acne in men.
- Cross training.
When you do the same exercises over and over, the same muscles get the same workout. Mix it up a bit and you’ll work other muscles and improve flexibility. For example, running is a great cardiovascular exercise, but it’s hard on the hamstrings and calves; try swimming instead. You’ll still get a cardiovascular workout, but your leg muscles won’t be stretched in the same way as they are when you run.
- Post-Workout Stretching.
Muscles are much easier to stretch after a workout. In fact, the best time to stretch is after a workout, when blood flow is at its peak and muscles are relaxed and warmed up. To minimize muscle soreness, be sure to include a cool-down at the end of your workout. You should also consume carbohydrates, proteins, and amino acids after your workouts to speed up recovery. Refueling your body with nutrients after a workout can help reduce the duration of muscle soreness.
