Whether you do cardio or strength training, you still need to complete your workout by stretching. Savionaires who do not include stretching as part of their fitness regimen could experience pulled, strained or aching parts of the body. On the other hand, the benefits of proper stretching include: increased circulation, improved flexibility, elongated muscles, and increased muscle range of motion.
Unfortunately, most people are not familiar with the proper way to stretch. Stretching of the major muscle groups is not a warm-up for exercise. Instead, it should be done after you have warmed up from doing at least five to ten minutes of light cardio.
The most basic form is called the static stretch. According to the American College of Sports Medicine, this type of stretching involves holding a stretch for 10-30 seconds, relaxing, and then repeating each stretch three to five times. A static stretch has a lower risk of injury than a ballistic or dynamic stretch. Ballistic stretching involves going into a stretch, and then bouncing back and forth to increase the range of motion. Dynamic stretching involves more of a swinging motion. For example, before swimming, a swimmer would take his shoulders through a swirling motion.
Please note that you should not stretch if you have pain, discomfort, inflammation, or an infection in a joint. As always, check with your physician before starting any new fitness routine.