柔韧性练习(伸展)
Flexibility exercise is one of the four types of exercise along with 强度, 平衡 和 耐力. Ideally, a healthy workout routine would include all four types of exercise. The AHA provides easy-to-follow guidelines for 耐力 和 强度-training in its Recommendations for Physical Activity in Adults.
Doing a variety of activities helps to keep the body fit 和 healthy, 和 makes exercise interesting. Many different types of exercise can improve 强度, 耐力, flexibility 和 平衡. 例如, practicing yoga can improve your 平衡, 力量和柔韧性, while lower-body 强度-training can also help improve your 平衡.
Flexibility exercises stretch your muscles 和 can help your body move 和 bend easier. These exercises may not improve your 耐力 or 强度, but being flexible gives you more freedom of movement for other exercise as well as for everyday activities. It may also help you avoid discomfort when confined in a space for a long period of time, such as a long meeting or a plane flight.
我应该什么时候伸展?
The best time to do flexibility exercises is when your muscles are already warm so they can stretch farther without tightness or pain. If you’re doing stretching exercises only, make sure to start with a few minutes of easy walking to warm up your muscles. If you’re doing 耐力 or 强度 exercises, stretch after, not before.
我需要多少钱?
Hold each stretch for 10-30 seconds 和 repeat three to five times during each session. If you’re not used to stretching, hold the stretch for about 10 seconds. The more often you stretch, the easier it will become. Eventually, you will be able to hold each stretch for 30 seconds comfortably.
Always stretch slowly 和 smoothly into the desired position, as far as is comfortable for you without pain.
安全拉伸技巧:
- Relax 和 breathe normally while stretching.
- A stretch should always be smooth 和 slow. Jerky or bouncy stretching can cause muscles to tighten 和 may result in injuries.
- As you become more flexible, try reaching farther in each exercise. A mild pulling feeling during a stretch is normal. Sharp or stabbing pain or joint pain means you're stretching too far 和 should stop.
- Always keep your joints slightly bent. “Locking” them in a straight position can cause injury.
柔韧性练习的例子:
What if I’m recovering from a cardiac event or stroke?
Some people are afraid to exercise after a heart attack. But regular physical activity can help reduce your chances of having another heart attack.
The AHA published a statement in 2021 that heath care professionals should prescribe exercise to stroke patients since there is strong evidence that physical activity 和 中风后的运动 can improve cardiovascular fitness, walking ability 和 upper arm 强度.
If you’ve had a heart attack or stroke, talk with your health care team before starting any exercise to be sure you’re following a safe, 有效的体育活动计划.
