Muscular strength and flexibility -
You also should include lower body strength and stretching exercises in your sessions to help strengthen and stretch muscle groups such as the hamstrings, glutes, quadriceps and calf muscles.
Examples of lower body exercises are:. Since your core muscles help to stabilize your body as you progress in your exercise routine, you should include exercises that work the abdominal muscles and obliques in your training. You should ensure that whole body exercises are also part of your sessions in order to work out multiple muscle groups in the shortest time.
Examples of whole body exercises are:. If you can, try dumbbells, weight machines and resistance bands to help you build muscle. With bands, you will be exposed to resistance in a variety of positions as opposed to the limited amount of movements you execute using weight machines or free weights.
Weights and bands provide resistance to the muscles, which will ignite physical change in the tissues that allows your muscles to generate more force. Strength and flexibility training relies on utilizing a progressive load. That is, every time you meet your desired rep range, you move up in weight to continue to make progress.
So make sure to keep track of every lift you make in order to stay on top of your progress. Muscles sometimes may stretch or get into a range of motion that they are not ready for, particularly when overloaded. As a result, you may have a muscle strain injury.
And if you apply more stress on the strained muscle repeatedly, the injury may become much worse, resulting in swelling, muscle aches and pains. Ability to rest will determine your extent of progress.
During workouts, you should rest for minutes between sets to allow your body to recover enough to move safely and perform the next set. Remember that the goal of workouts is to successfully meet your rep range.
Rest between sessions enables your body to recover and grow. When you strengthen or stretch your muscles, they need 48 hours to re-knit — making it necessary to avoid exercises on the same muscles on consecutive days.
But sleep is another essential to muscle recovery, which enables proper healing of stressed tissue. You need hours of sleep to give your body time to repair muscle tissue and replenish muscle energy stores.
Without enough sleep, muscles continue to break down without rebuilding. You are going to be working hard on your muscles, so you need to fuel yourself adequately. Proper diet gives your muscles the building blocks they need to become stronger and more flexible.
That is why you need a combination of protein sources, grain-based carbohydrates, fruits and vegetables to achieve your strength and flexibility goals. A typical range includes grams of carbohydrates per day, grams of protein per day and 9 servings of fruits and vegetables.
But you can work with a dietitian to come up with a baseline of what you need to keep up energy, build muscle and remain flexible. A certified physical therapist can create a personalized program that meets your needs and abilities. Such a program will help you to achieve results without risking ligament tears and muscle strains.
You can ask your doctor to recommend physical therapy if you are struggling with a chronic health problem or recovering from injury. But if you are in good health, you can seek out a supervised program for yourself.
At FYZICAL, we offer strength and flexibility training programs designed to strengthen bones, control blood sugar, boost cholesterol levels, maintain a healthy weight, reduce joint pain, and prevent injuries, particularly falls.
Our physical therapy and orthopedic rehabilitation experts are skilled in evaluating the needs of our patients and crafting exercise programs that yield positive results. For more information on strength and flexibility exercises, visit the FYZICAL website. How To Improve Your Strength and Flexibility.
How can you add strength and flexibility to your routine? You are eliminating the muscle compression. Chronic muscle tension ensues, and with it stiffness and poor range of motion. This will not only prohibit you from maximizing strength gains, but is the reason why injuries increase with age.
Flexibility training alone on a consistent basis causes connective tissues to stretch, which in turn makes them lengthen, and become less taut. Your long and loose muscles lack the strength to support your body. Increased flexibility without a corresponding increase in strength can result in joint instability, and you guessed it: injury.
Too much flexibility without strength and you put your body and joints at risk from instability and strain. Too much strength without flexibility and your body will become like a compact, rigid block inhibiting healthy movement and causing unnecessary wear and tear in the joints.
Balance your body by stretching muscles after performing strength exercises, and performing strength exercises for every muscle you stretch. This will help prevent injury, promote mobility, and preserve your range of motion.
Even more common for dancers is using exercise bands or stretchy surgical tubing as resistance. You can also do strength training using your own body weight, such as in push-ups and leg lunges. You should exercise larger muscle groups before smaller ones, because smaller ones fatigue more quickly.
It is important to alternate muscle groups to allow for recovery before performing another exercise on the same muscle group. For muscular strength gains, you should exercise a muscle through its full range of motion for 8 to 12 repetitions.
The amount of weight or resistance should be challenging; after the set, you should feel muscular fatigue. Young teens or dancers rehabilitating from an injury should use lower weight or resistance and higher numbers of repetitions. For exercises targeting muscular power, remember to perform fast repetitions.
You can repeat exercises two or three times in a given conditioning sequence. When exercising for muscle strength, you should isolate the muscles to be strengthened; carry out the correct motion fully in a smooth and controlled manner without other muscles compensating.
People tend to compensate when they are tired, which is when other muscles take over for the fatigued muscles. When you are exercising, be mindful of this tendency and make adjustments in resistance in order to isolate the appropriate muscles.
Whenever possible, exercise a joint through its full range of motion so as to work the entire muscle and not to use too much weight or resistance during the end of a motion. Apply the principle of specificity by replicating movement patterns of dance as closely as possible and stressing muscle groups that are most needed in current dance activities.
For example, when you are returning to technique class or rehearsals after an ankle sprain, you will need to condition the ankle to be able to jump.
It is best for you to incorporate foot exercises that best match the jumping speed and range of motion similar to what occurs in dance jumps. While slow and sustained strengthening exercises, such as work with an exercise band, are recommended, you will benefit from restrengthening the feet with an increase in tempo, coming as close as possible to actual jumping speed and with a similar range of motion.
To realize gains in strength and power, apply the principle of progressive overload. Overload should happen in a gradual and progressive manner whereby intensity, duration, and frequency of the exercises are steadily increased.
This is where Musculsr five health-related components of physical Fresh produce delivery can come anx handy. Dividing aand into Muscular strength and flexibility categories Musculad help you better design a training program that promotes strentgh health. While you may know the many benefits of being physically active — like a reduced risk of chronic disease, improved mental healthand better quality of life — you may wonder what being physically fit really means. The five health-related components of physical fitness can be a useful guide to help you achieve physical fitness and promote good health. They describe five areas to focus on in your fitness journey to ensure a well-rounded, active lifestyle. The five areas of health-related fitness are 12 :. Fexibility strength is the strnegth of Muscular strength and flexibility flexibiliy can Muscular strength and flexibility out or the amount of weight you can lift. Muscular Muscularr is how flexibiliry times you can move Carbohydrate-deficient Transferrin (CDT) weight without getting exhausted very tired. There are many ways to improve muscular strength and endurance. This involves working a muscle or group of muscles against resistance to increase strength and power. Doing normal daily activities like lifting groceries or walking up and down stairs can also help. All you have to do is challenge your muscles to work harder or longer than they usually do.
Muscular strength and flexibility -
Here are a few tips to help you avoid injury:. Your trainer will help you build and maintain the motivation that it takes to stick to your exercise routine and get the results you want.
Challenging your muscles to work harder than usual on a regular basic can help you build muscular strength. Change it up as often as you like to prevent yourself from getting bored and to target different muscle groups. Along with weight and resistance exercises, amp up your usual activities, such as climbing stairs or carrying heavy bags, to build muscular strength and endurance.
Make a point to incorporate more of these everyday tasks into your daily routine so you can enjoy the benefits of a strong body. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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Health Conditions Discover Plan Connect. What Is Muscular Strength, and What Are Some Exercises You Can Do? Medically reviewed by Gregory Minnis, DPT , Physical Therapy — By Emily Cronkleton on October 31, Strength vs. endurance Benefits Exercises Cautions When to see a pro Takeaway Video Muscular endurance refers to the ability of a muscle to sustain repeated contractions against resistance for an extended period of time.
muscular endurance. Share on Pinterest. To do it Stand with your feet slightly wider than hip distance. Slowly bend your knees to squat down. Pause in this position before returning to the starting position.
Do 2 to 3 sets of 8 to 12 repetitions. Was this helpful? To do it Stand with your feet shoulder-width apart and your knees slightly bent.
Place your arms alongside your body with your palms facing up. Draw your elbows in toward your body as you slowly lift the weight. Pause and then slowly lower your hands back down to original position. To do it From tabletop position, lift your feet off the floor.
Keep your head, neck, and spine in line as you slowly lower your body down toward the floor. Slowly return to the starting position. To do it From tabletop position, extend your feet and legs. Come onto your forearms with your elbows underneath your shoulders and your hands extended.
Align your neck, spine, and hips to make a straight line with your body. Hold this position for up to 1 minute. Strength exercises should be challenging, but they should not be stressful. You should lift a weight you can comfortably manage in several repetitions.
Examples of strength exercises include lifting weights, hill walking, climbing stairs, working with resistance bands, yoga, dance, push-ups, sit-ups and squats, cycling, and heavy gardening, such as shoveling and digging. Flexibility exercises are any activities that improve the ability of your joints to maintain the movement necessary for undertaking daily tasks and physical activity.
Flexibility is the range of motion in a joint or group of joints or the ability to move joints effectively through a full range of motion. Flexibility training includes exercises that stretch muscles to lengthen them.
Examples of commonly used flexibility exercises are Pilates, Tai Chi, Yoga and Stretching. You can begin your flexibility training with a slight stretch, then repeat three to five times.
As your flexibility improves, you will find yourself stretching farther with every session. Ideally, you should engage in stretching exercises only when your muscles are warm, typically after weightlifting or aerobic sessions. Strength and flexibility are not acquired overnight.
As a rule, anything gained quickly is not going to last and only a slow, steady and consistent regimen will deliver your desired strength and flexibility. It takes at least six weeks of training to see a significant change in a muscle, whether in terms of length or strength.
During the weeks of training, the muscles learn to stretch and retain their shape under a load. So make sure to avoid a haphazard approach to your strength and flexibility training and to do exercises purposely and regularly, such as three to five days a week for at least 5 minutes.
You should keep your selection of exercises for strength and flexibility very simple, utilizing classic compound exercises for maximum muscle recruitment. For instance, you can start with about 10 minutes of stretching a day, focusing on the major muscle groups — upper body neck, shoulders, arms and back and lower body ankles, thighs and calves.
Then depending on how you normally spend your time, you can focus on specific stretches for problem-prone areas. But if you are always on the move, then extra attention should go to your arms and hamstrings. Building strength and flexibility gradually over time is the best and safest way to prevent injuries.
Many injuries incurred during exercise and fitness routines stem from advancing too quickly, which causes overuse of certain muscles, joints or muscle groups.
To prevent injury and achieve the best results long-term, you should use a program that runs over several weeks or months.
Variation is important in maximizing the gains in strength and flexibility over time. So include exercises of varying intensity weight lifted and amount of rest and volume sets, sessions and repetitions , which will provide greater stimulus for strength and flexibility gains than simply following a set program and progressively increasing the amount of stretching or weight lifted.
Weight training three times per week with at least one day between sessions is generally adequate — rest days between sessions are critical for recovery and adaptation to take place.
The ideal should allow you to go for repetitions, with your muscle or muscle group feeling fatigued at the end of the session. You are not using the right weight if you can take repetitions per session. And if you have to swing your body to gain momentum for completing your repetitions, then the weight is too much.
When advancing to the next weight, you should not do it by more than 5 percent at a time. Include upper body exercises targeting multiple muscle groups and joints such as arm muscles like biceps and triceps , shoulder and chest muscles like deltoids and pectoralis , and back muscles erector spinae, trapezius or rhomboids.
Such exercises include:. You also should include lower body strength and stretching exercises in your sessions to help strengthen and stretch muscle groups such as the hamstrings, glutes, quadriceps and calf muscles.
Examples of lower body exercises are:. Since your core muscles help to stabilize your body as you progress in your exercise routine, you should include exercises that work the abdominal muscles and obliques in your training.
You should ensure that whole body exercises are also part of your sessions in order to work out multiple muscle groups in the shortest time. Examples of whole body exercises are:.
If you can, try dumbbells, weight machines and resistance bands to help you build muscle. With bands, you will be exposed to resistance in a variety of positions as opposed to the limited amount of movements you execute using weight machines or free weights.
Weights and bands provide resistance to the muscles, which will ignite physical change in the tissues that allows your muscles to generate more force. Strength and flexibility training relies on utilizing a progressive load. That is, every time you meet your desired rep range, you move up in weight to continue to make progress.
So make sure to keep track of every lift you make in order to stay on top of your progress. Muscles sometimes may stretch or get into a range of motion that they are not ready for, particularly when overloaded.
As a result, you may have a muscle strain injury. And if you apply more stress on the strained muscle repeatedly, the injury may become much worse, resulting in swelling, muscle aches and pains. Ability to rest will determine your extent of progress. During workouts, you should rest for minutes between sets to allow your body to recover enough to move safely and perform the next set.
Remember that the goal of workouts is to successfully meet your rep range. Rest between sessions enables your body to recover and grow. When you strengthen or stretch your muscles, they need 48 hours to re-knit — making it necessary to avoid exercises on the same muscles on consecutive days.
But sleep is another essential to muscle recovery, which enables proper healing of stressed tissue. You need hours of sleep to give your body time to repair muscle tissue and replenish muscle energy stores.
Without enough sleep, muscles continue to break down without rebuilding. You are going to be working hard on your muscles, so you need to fuel yourself adequately.
HbAc improvement to look good, feel better and flezibility a longer and healthier life? Strength Muscular strength and flexibility flexibility training makes it easier for the body Flexibiility do the things rlexibility do rlexibility a daily basis. It protects your bone and muscle mass, keeps your weight off for good, decreases the risk of injuries, boosts energy levels and improves your mood. With enhanced strength and flexibility, you will enjoy better coordination, balance and posture, reduce joint pain, minimize your risk of falling, and stave off conditions such as arthritis, cardiovascular disease, kidney disease and type 2 diabetes. To add strength and flexibility training to your routine you have several options.
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