|
[ Exercise Archive ] [ Main Archives Page ] [ Glossary/Index ] [ FAQ ] [ Recommended Books ] [ Bulletin Board ] |
Search this site! | |
Hi!
Here's a few more exercise questions:
1. I read somewhere that the very best exercise program includes three types of exercise: 1) aerobics, 2) strength training (anaerobics) and 3) flexibility exercise (stretching). What do you think about this?
2. Should I “cross-train” in my aerobics practice, i.e., do different types regularly to use different muscle groups?
3. Are there any problems that arise for people in doing Aerobic Exercise? Things that go wrong? A way to do it incorrectly?
Thanks, Happygal Jan
In Reply to: More Exercise Questions posted by Happygal on July 11, 2002 at 11:04:51:
Training should reflect your needs, not some artificial ideal. If you are inflexible, you should make stretching a priority. If you are already sufficiently flexible, then stretching won't be important. If you have risk factors for cardiac disease, then aerobic exercise can be important. If you are not at risk for cardiac disease and endurance is not required in your life, then aerobic capacity will have less importance. If you are weak, you need to strength train. If you are strong, you don't.
In Reply to: More Exercise Questions posted by Happygal on July 11, 2002 at 11:04:51:
Hi again Happy :)
Well like I said earlier, I do my Taebo (which is a great workout) everyday and then ride my bike. I also like to do leg lifts, pushups, etc and lift a 20 lb weight for about 15 mins on each arm every other day. I don't care what anyone says, stretching is VERY IMPORTANT. I usually like to do this for about 10 minutes before I start to do any exercising. I know if I miss it, my legs feel stiff and I sometimes wake up with cramps in them :( Not fun. So I would suggest, before you do any aerobics or cardiovascular exercise, stretch for a little bit. If not because you have to, but because it feels really good ;)
I am sure there are alot of things that you should and shouldnt do when it comes to any type of aerobics. I believe your knees are affected over time. I know this happens with running, and I assume with aerobics, where there is extreme pressure to that area of your body. A few things to remember while doing aerobics. Make sure your posture is always nice and straight. Don't over do it, because you could really hurt yourself. If you are sore, take a day off. Let your body get use to all that exercising. The reason I exercise everyday is because I have been doing it for a long time now. When I first started, trust me, I couldnt!!
Well, good luck to you and do whatever is best for you :) When it comes to exercising you are the only one who can decide what makes you feel good :)
Oh and I told a lie in my earlier post :) I dont exercise EVERYDAY. When I am sick, of course I dont, and on holidays hehehe :)
In Reply to: Re: More Exercise Questions posted by Hope on July 11, 2002 at 17:30:25:
If stretching is so important, do you stretch all 600+ muscles in the body? If not, why not?
How do you choose which muscles to stretch and which to not stretch?
Should everyone stretch the same muscles?
Why do you recommend stretching before exercise, when the muscles are cold and most prone to over-stretching, and not after, when the muscles are warm and the most flexible?
Just some questions to get you thinking.
In Reply to: Some questions about stretching posted by Lincoln on July 11, 2002 at 18:44:35:
Sorry, I dont need to think, I know exactly what makes my body feel good and the things I need to do so I am not in pain. Thanks anyway though :)
In Reply to: Some questions about stretching posted by Lincoln on July 11, 2002 at 18:44:35:
Thanks, Lincoln.
Listen to Hope. I think she has the best way to decide what is best for anyone.
To reply to your questions in order:
1. See the Hay's classic book about total body gentle stretching: "Synergetics". Let us know what you think.
2. All.
3. All.
4. Before and after accomplish different things. The before tend to prevent exercise related injuries and the after do the most stretching good.
Hope this helps.
Walt
In Reply to: More Exercise Questions posted by Happygal on July 11, 2002 at 11:04:51:
Thanks, Happygal.
Now you can add 2 more kinds--as research progresses. Each do different things not done by the others. Each person has to decide what they are trying to accomplish. Of course all is the best but who has time to do them all?
In order:
1. The list is now: Aerobic exercise (see the classic by Cooper "Aerobics") for prevention and treatment of vascular blockage. Milder than aerobics exercise (walking at least 30 minutes 3 times a week) for prevention of cancer, diabetes, aging, breathing problems, etc. Progressive resistance exercises for directly reversing the aging rate. Flexibility exercises for prevention of arthritis, stiff man syndrome, invalidism and the like.
2. The best regimen for combining things would be aerobics three times a week with walking on the off days. Synergetics every day and progressive resistance exercises at least 3 times a week.
3. See the bible: Dr Cooper's classic, "Aerobics".
Walt
In Reply to: Re: More Exercise Questions posted by Hope on July 11, 2002 at 17:30:25:
Hope,
When I'm exercising in the gym I'll stretch out a little bit.However, since I've started my water therapy sessions I do not stretch. I start off by slowly walking in the pool with my therapist a few laps, then go into the exercise.
Yes, one can get a work out in the pool due to the resistance of the water. Learning to use the stomach muscles in order to keep my stability. At first, I couldn't stay in one spot and was constantly falling into the water. Thought these exercises were a joke until I was taught how to do them, the purpose, and learning a bit of the muscles involved as well.
A few occasions I've gone to the second floor of the gym prior to going to the pool in order to do cardiovacular exercises prior to the pool. Slowly improving my health and the tone of my muscles. Muscles which in some cases I apparently haven't used.
In Reply to: Re: Some questions about stretching (Archive in exercise.) posted by Walt Stoll on July 12, 2002 at 07:46:26:
Walt,
I may look into the Hay's book, thanks.
The point I was implying is that it is impossible to stretch all 600 muscles, never mind whether or not doing so is even desirable. There aren't enough hours in the day.
As to whether or not stretching is necessary, see Pavel Tsatsouline's "Relax into Stretch". Tsatsouline makes the point the flexibility is APPLICATION SPECIFIC. If the application doesn't need flexibility, then increasing flexiblity can actually be counterproductive.
The idea that stretching before exercise prevents injury is old, but it has recently been debunked. An Australian study found no correlation between stretching before exercise and reduced injury rates. The whole concept of stretching before exercise to prevent injury is one of those ideas that SOUNDS good in theory (like drinking 8+ glasses of water a day is more healthy than 4) but actually has little or no scientific studies to back it up.
In Reply to: Reply posted by Lincoln on July 12, 2002 at 12:25:19:
I would only stretch before an activity if I felt tight and
the stretching would make me feel better or feel better
able to do the activity. I will do some stretches before
walking my hounds since they give me a workout and I want to
feel as limber as I can but all I do is squat once and
stretch my arms up and back.
VF
In Reply to: More Exercise Questions posted by Happygal on July 11, 2002 at 11:04:51:
nmi
In Reply to: Reply posted by Lincoln on July 12, 2002 at 12:25:19:
You may be right on the findings about stretching, but who cares if it makes one feel better?
What is your reasoning for not wanting people to do what prevents individual pain?
It may only sound good in theory, but hey, it works great for me and that is all that matters, right???
In Reply to: Reply posted by Lincoln on July 12, 2002 at 12:25:19:
Hi Lincoln,
You wrote,
As to whether or not stretching is necessary, see Pavel Tsatsouline's "Relax into Stretch". Tsatsouline makes the point the flexibility is APPLICATION SPECIFIC. If the application doesn't need flexibility, then increasing flexiblity can actually be counterproductive.
Do you have that book in your possession? I'm interested in the passage that makes the point that stretching is counterproductive. If you could type out the paragraph or so in which he says that, it would be appreciated.
I've been doing full-body stretching every day for the last 2 years, and other than the three-legged stool, it is the single most important thing that has helped my health condition. I'm going to write a flyer to recommend full-body stretching to my clients with excessive muscle tension, so I'd like to know this information, in case it is not appropriate for everyone.
Sounds like he's talking about if people already have full range of motion, stretching would hyperextend the joints. Indeed, that would be contraindicated.
Thanks,
Happygal Jan
In Reply to: Reply posted by Lincoln on July 12, 2002 at 12:25:19:
Thanks, Lincoln.
The very reason I suggested Hay's book is that it is designed to stretch all 600 muscles and not spend much time outside daily activities to do it.
I would be interested in your take about the technique.
Walt
In Reply to: Re: Reply - Stretching posted by Happygal to Lincoln on July 12, 2002 at 21:01:42:
"Do you have that book in your possession?"
Hah! I loaned it out. I need to get it back!
I'll paraphrase what I can remember.
Tsatsouline talks about an aerobics instructor who had developed a great range of flexibility in her hips, only to have her hips torn out of the socket, with a great deal of ligament and tendon damage, in a water skiing accident. Tsatsouline claims that the extra range of flexibility made the severity of the accident much, much worse. Ordinarily she would have suffered torn muscles instead of torn ligaments. Tsatsouline also talks about powerlifters. An increase range of motion beyond the minimum required for their sport actually decreases their squatting ability. He also talks about certain yoga asanas that stretch ligaments, not just muscles. Ligamants are designed to hold joints together and should never be stretched if you want to maintain joint integrity.
I'll say from my own knowledge of anatomy that one must think about the shoulder joint as an example of the problems of too much stretching. Remember that the shoulder joint is, by design, a highly unstable joint with a enormous range of motion already built in. The shoulder joint is held together not much more than with spit and glue. Too much stretching makes that joint even more unstable and more susceptible to dislocation. Once a shoulder has been disclocated, it will never be the same. (Paul Chek talks about certain commonly performed shoulder stretches that permanently stretch the anterior capsule of the shoulder joint instead of the muscles of the shoulder. Those stretches serve to destabilize the shoulder.)
: I'm going to write a flyer to recommend full-body stretching to my clients with excessive muscle tension, so I'd like to know this information, in case it is not appropriate for everyone.
Stretching is well known to inhibit muscle activity. It serves to temporarily inhibit contraction signals from the central nervous system. This is good for people under stress, bad for athletes who need maximal muscle contraction. One of the best ways to guarantee poor performance for a strength athlete is to perform extensive stretching immediately prior to competition. The athletes muscles will not be able to generate 100% power.
Tsatsouline gives an example of a rabiit in the wild. When the rabbit suddenly gets attacked by a coyote, the rabbit can't stop to perform stretches before running away! He needs to be able to run at full speed right now.
"Sounds like he's talking about if people already have full range of motion, stretching would hyperextend the joints. Indeed, that would be contraindicated."
Absolutely. The trick is this: How to you define full range of motion? Full range of motion for a gymnast? Full range of motion for Grandma? Answer this: Does everybody on the planet REALLY need to stretch their hamstrings until they can put their ears between their knees with legs held straight?
In Reply to: Re: Reply posted by Hope on July 12, 2002 at 20:03:44:
"You may be right on the findings about stretching, but who cares if it makes one feel better?"
Smoking cigarettes makes some people feel better, but that doesn't mean it is good for them. Some people feel better when they eat a quart of ice cream, doesn't mean it's necessarily good for them.
"What is your reasoning for not wanting people to do what prevents individual pain? "
I never said that.
"It may only sound good in theory, but hey, it works great for me and that is all that matters, right??? "
I said APPLICATION SPECIFIC. If the application is appropriate for you, do it. Stretch what needs to be stretched, no more.
In Reply to: Re: Reply (Stretching) Archive in exercise. posted by Walt Stoll on July 13, 2002 at 10:16:25:
Walt, as an example, why should I stretch every muscle in my shoulders? What health benefit to my shoulders will occur? Are there no negatives to increased shoulder flexibility? I know you learned shoulder anatomy. The whole shoulder rotates on a joint the size of a quarter. Is an increased range of shoulder flexibility really indicated for everyone? In fact, isn't one of the most common shoulder problems TOO MUCH flexibility, i.e. instability? What exactly are we trying to fix? If I already have a sufficient level of shoulder ROM for my daily activities, won't stretching my shoulder muscles actually INCREASE the risk of shoulder injury?
Why the knee-jerk reaction towards stretching? Even if I could stretch all 600 muscles in the body in a reasonable amount of time, why would I want to? Does Hays book REALLY address this? Or does it just operate on the assumption (false, in my mind) that stretching is automatically good?
In Reply to: Re: Reply - Stretching posted by Lincoln on July 15, 2002 at 12:34:49:
Thanks, Lincoln.
I think there is an important point there. Doing things that are extreme can be unwise.
Sounds like you must be really quite an athlete, seems you know a lot about it.
I'm not and I don't. For me, daily stretching has served to help me regain the normal function of my body. In a balanced way, not an extreme way like the examples mentioned above.
I think much of the discussion about stretching on this BB is about people who are overly tight from bracing, and are not skilled athletes. Those who brace might well benefit from balanced stretching. They do not need to take it to extremes, but just do enough to get them out of pain. Having an overly tight body is also an extreme.
Ears between the knees? It sounds extreme to me.
Regards, Happygal
In Reply to: Re: Reply (Stretching) Archive in exercise. posted by Lincoln on July 15, 2002 at 12:52:13:
Hey, Lincoln.
Just remember the principle of "Use it or Lose it."
Yes, Hay's book does that--or rather it shows one how to DO it. :>)
Walt
In Reply to: Re: Reply (Stretching) Archive in exercise. posted by Walt Stoll on July 16, 2002 at 08:58:57:
"Just remember the principle of "Use it or Lose it." "
I use my shoulders all the time. I have a rigorous shoulder strengthening program. But I do not stretch them, other than some light mobility drills to get the joints loosened up. My shoulders are quite strong and supple and have a normal range of motion. Again, why should I stretch them?
In Reply to: Re: Reply (Stretching) Archive in exercise. posted by Lincoln on July 16, 2002 at 14:50:38:
Lincoln
I am certainly glad you posted that -- about stretching ligaments, and how you could overdo it to your own detriment. I had no clue that one was stretching anything but muscles.
I learned in aerobics class to only stretch after workout because then your body is warm, oxygenated, and flexible. They cautioned not to stretch before workout when your body is still cold, as it could lead to your muscles seizing up. Before the workout, do "warm ups".
How could I (experientially) tell the difference between stretching muscles (which you want) and stretching ligaments (which you don't want)? Perhaps I need have no concern, but I used to stretch for an hour at a time after workout because it felt so good. I just think that it is an interesting distinction you are raising.
In Reply to: Re: Reply (Stretching) Archive in exercise. posted by Jan S. on July 16, 2002 at 15:35:05:
Honestly, I don't know how you can feel when you are stretching ligaments vs. stretching muscles. I think you simply need to know the most you can about the stretching techniques you are using or thinking of using. For example, Tsatsouline claims that the "Frog Asana" from yoga will stetch ligaments. Paul Chek claims that the method most people use to stretch their chest muscles actually stretches the anterior capsule of their shoulder joint instead.
I like to do gentle mobility exercises before working out and, if I have a specific need for increased flexibility, then I'll stretch out after my strength training workout.
In Reply to: Stretching ligaments vs. muscle posted by Lincoln on July 16, 2002 at 17:05:25:
I think you simply need to know the most you can about the stretching techniques you are using or thinking of using.
Good to heed this advice. I am thinking of, er, stretching my horizons with some other practices, so the more perspective the better. Thank you.
In Reply to: Re: Reply (Stretching) Archive in exercise. posted by Lincoln on July 16, 2002 at 14:50:38:
Lincoln (and Jan.S)
In MY experience, painless stretching does not stretch ligaments. People who do not maintain a normal ROM of all muscles slowly lose their flexibility. ANY health book will tell anyone how important for the aging process full ROM of muscles is.
Walt
|
[ Exercise Archive ] [ Main Archives Page ] [ Glossary/Index ] [ FAQ ] [ Recommended Books ] [ Bulletin Board ] |
Search this site! | |