Thursday, 14 August 2014

Realizing the True Extent of Static and Dynamic Stretching for Fitness -- A review

Exercises are an integral part of the daily routine for people who value their fitness. Involving different kinds of stretches in the regular exercise regimen improves the quality of the workout. Stretches may be either dynamic or static. Let us see the different factors involved in static and dynamic stretching and learn how they help regulate the strength of the muscles.

Static Stretch How Does it Work

As the name implies, the static stretch does not involve any force application by the exerciser. In this, one simply tones the body to its maximum extension and holds the pose for some time. A squat could be the perfect example of this. Since there is no further application of force, the person will not strain beyond this point.

This type of exercising naturally prevents injury to the person, but it also impedes the muscle toning. For this reason, sportspersons avoid this form of exercises and go for the dynamic kind of muscle building and toning. Here one starts from low intensity force and gradually pulls the muscles to their limits by increasing the intensity a little more with time. Thus, the power of the workout increases over time and reaches full intensity only after a fixed period.

Utilizing the Dynamic Toning for Improving Muscle strength

In this type of toning, the person doing it will be extending the muscles right up to their static-passive limit. What this implies is that the person will be stretching as far as his muscles will allow him or her to stretch. When one goes beyond this limit, the toning is termed as ballistic toning. In this, one makes the body contort beyond the normal values and this places an abnormal force on the person.

The dynamic toning is of utmost value to the athlete and the sportspersons as this enhances their performance. Any sport involves movement and projection of force involving muscles. If one tones the muscles dynamically, the athlete will not feel any strain when he or she is performing. In this, one avoids including any jerky movements or sudden motion since this will cause more damage to the tissues.

Moving the limbs or the body constantly is the vital component of dynamic toning. The speed of the movement gradually increases from low to high. This helps the body temperature of the person to rise gradually. The increasing blood flow helps to bring more muscles into a ready position for exercising.

Static Stretches have Diverse Applications

Many kinds of yoga involve stretches that involve various parts of the body. Folding the leg while standing upright is one such exercise. The leg remains folded for a short while and the person may do other exercises like bending the upper torso forwards or backwards. This static position thus finds use in bringing stability to the mind.

This kind of training also has application for treating serious injuries. To help one recover from some internal tear or injury, the person may use static methods. One does the conditioning of the body gradually until the pain goes away.

Isometric stretching is one form of static workout. One applies force to various parts of the individual by the use of apparatus, a partner, the wall or the floor. He or she remains without movement for a certain period. An example of this would be forcing the arm against the hand of the partner. This helps one develop strength from immobile positions.

Getting Involved with the Training

Dynamic mode of training involves movement of the various parts of body with gradually speeds until the individual achieves maximum distension of the tissues all over the body. One repeats this kind of activity at least 10 times with short breaks in between. Once you achieve the maximum flexibility for the muscle or limb one should switch over to some other mode of training.

Since tissues will not respond when one is tired, one should stop when one feels tired. The flexibility
increases when one includes some form of aerobic workouts too. Most popular versions of this are dance or martial arts. One has to be sure that the workouts are within the capabilities of the person. For this one can use timed workouts. Improved lifestyle conditions can aid your health. 

Benefit of Dynamic Training

One feels the full impact of the exercises after a training session has ended. This could last for two weeks or for as long as six months even. Integrating the static and dynamic stretching into the regular exercise regimen as seen fit will help increase the efficiency of the workout. Athletes will feel the need for the dynamic mode more than the other one naturally.