Fitness Matrix | Tag Archive | Dynamic Stretching

Why exercise with Kettlebells?

Published on 31 March 2010 by Henry in Blog, Training

A workout with a Kettlebell, is one of the best whole body exercises you can give yourself!

It increases your strength, endurance and agility, in addition to improving your proprioception (your body’s innate balance). While it challenges your muscular and cardiovascular systems with dynamic, compound movements, it mainly targets the posterior chain of your body, particularly the Glute muscles. The Glutes are the laziest muscles in the body and once they are ‘fired-up’, the mechanics of your body work more efficiently and are more productive.

So, Kettlebell training….reaches the parts, other exercises can’t!

Avoid injury with dynamic warm-up.

Published on 23 November 2009 by Henry in Blog, Training

Prior to taking part in exercise, your muscles are at a low temperature and relatively tight. Static stretching before taking part in exercise increases the risk of injury, because when your muscles are cold, they react like Blu-Tack. When Blu-Tack is cold it snaps and when it is warm it is flexible and pliable, which is the same for your muscles. To avoid muscle injury, it is important to perform dynamic stretching. Dynamic stretching involves gentle movement, which stimulates the muscles by increasing your blood circulation, making your muscles more flexible and pliable. An excellent example of dynamic stretching as a ‘squat to overhead reach’, which uses every muscle in your body and comprises of squating, with your arms dangling by your side, followed by standing-up on to your tip-toes while reaching for the sky with your hands. You should complete 20 repetitions to ensure a complete warm-up and stretch.

It is alright to perform static stretching after exercising, as your muscles will be warmed-up and ready to be stretched. This will help your muscle fibres return to their pre-exercise length, promote recovery and avoid DOMS (Delayed Onset Muscle Soreness).