Would you like to know what to expect of your flexibility as you get near 60? Perhaps my experience will give you an idea, so here it is: Now, that I am way past 59, my flexibility training has changed. It is harder to stay flexible and to do quick, no-warm-up splits than when I was Now I will share my answers to questions on flexibility from martial artists in their 50s and 60s. Then think, if a method works for an old man, then for someone younger it will work double-quick.
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Shelves: library , genre-sport Yes, the cover is great! However, the book is greater!! An ultimate guide and explanation for stretching. I wish I have read this in my youth! This is for all people who do any sort of sport! The two first chapter should be mandatory in all gym classes in school! Jan 15, Thor Kamphefner rated it it was amazing Ive been doing Yoga for several years now, about two.
That, and running helped to keep me sane after moving to San Jose, a city that leaves sanity to be desired. I think I bought the book at least a year ago, but it got hidden in the stack of other books I was reading at the time. Well, hidden no more, I finally read it. And a good, straight forward no-nonsense read it was. About the book The author, Thomas Kurz is a Polish trainer. His style of writing is very direct and to the point, and makes heavy reference to scientific results.
This is good: no fluff, just claims backed by science, in sequence. I could pick this book back up for reference very easily, and know exactly where to look. The author highlights the isometric stretching style as the easiest way to gain flexibility quickly, though does equal justice to passive static and dynamic active stretching.
The last chapter, Questions and Answers, has many gems of knowledge in it, and comprehensive. To gain flexibility and strength which is one of the keys to the former , tense your ideally already warmed up muscles and relax into stretching them—alternate for a few seconds each, about 5 times. Do this once a day. Static active flexibility depends on static passive flexibility and static strength.
Passive flexibility usually exceeds other flexibilities 5. Running economy, and efficiency in general, is associated with decreased flexibility. Static stretches before exercises increase risk of injury. Do it after. Training flexibility should have a warm up to increase blood flow to the muscles. Muscle shortening is strongest 2 days after exercise. A combination of static active and isometric is the most efficient way to gain flexibility quickly. For flexibility strength training, use the final position of a normal strength exercise, and use that as the starting point, making second stops at maximal stretch.
Exercises recommended for weights exercises to combine with flexibility training: Squats, lunges, step-ups, deadlifts, good mornings. Dynamic stretches allow one to more quickly warm up to flexibility, in every sense. Dynamic stretches are good stretches for mornings and warm ups, along with cardiovascular activation 3.
It should not be fatiguing. More effective than dynamic stretches for increasing passive range, and decreasing amount of force needed to hold an active static stretch 2.
Do these last, if at all. Be relaxed in these stretches. Do once per day. Can even do when sore. Holding for up to two minutes is mildly more effective than 30 seconds, but only mildly. Rest for at least a minute between rounds, if doing rounds. Static active stretches can compress the spine. Do forward bends and tilts after SA stretches to relieve muscles. The fastest and most efficient method of increasing static passive range of motion. Allow for sufficient time for recovery after isometric stretching.
Do isometric stretches at the end of strength workouts to have warmed up muscles. Do these slowly. One rep is 5 seconds under tension not maximum stretch followed by quick relaxations, seconds. Isometric stretching can occur times a week. In general, I could have taken more notes. I did not: simplicity seemed better.
Stretching Scientifically: A Guide to Flexibility Training
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