Flexibility is an indispensable component of overall health and fitness. In my "Fitness Over 40 FAQ" piece, a DH member reminded me that flexibility training is sometimes just as essential as resistance and cardio training. Flexibility, however, is greatly misunderstood, and the science regarding stretching, still very controversial. So how important is flexibility training?
Flexibility training can improve circulation, reduce stress and increase range of motion, which has a significant impact on balance, a major concern as we reach into our 40-plus years. In fact, 5-percent of men die from accidental falls, and 85-percent of those men are 65 and older, according to the Center for Disease Control. Circulation and stress are also a vital concern as we make our way over the proverbial hill, since a man aged 50-64 is ten times more likely to suffer a fatal stroke or attack than younger men, reports the American Medical Association. But is the "rumor" that stretching is tantamount to true fitness accurate?
Can flexibility really reduce injury and accelerate recovery?
This is a controversial issue in the fitness realm; and significant flexibility training can even be detrimental, depending on one's goals. For example, greater flexibility may impair performance in sports that do not require a high degree of flexibility such as running. Runners with less flexibility are actually more efficient at running (Jones 2002). People who participate in activities that require more than average flexibility (eg: gymnasts, dancers, figure skaters) may still find stretching beneficial to their performance.
Additionally, evidence that stretching prevents injury or speeds recovery seems to be almost exclusively anecdotal and not scientific. It seems more flexible individuals do not necessarily have less incidence of injury (Gleim 1997). In some cases those with greater flexibility may actually experience more injury, particularly if the excessive flexibility compromises joint integrity (Surberg 1983; Jones 1997).
So how much should we really stretch, then?
The amount of stretching one should do is disarmingly unknown. The American College of Sports Medicine recommends flexibility training a minimum 2 days per week holding each stretch for 10 to 30 seconds to the extent of mild discomfort; 3 to 4 repetitions per stretch. This is a nominal amount compared to recommendations for resistance exercise (to combat osteoporosis and arthritis) and endurance training (to prevent cardiopulmonary disease).
In the end, stretching is important to over health, but don't get misled. It's not a magical elixir. Keep your weight reasonable, perform cardio to 3-5 times per week and a full body stretch routine at least at 2 times per week for minimum balance.
Happy stretching!
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Duke Greenhill is a certified personal trainer, professional fitness model and widely published health and fitness author in New York. He is available for private training sessions in Manhattan, or for remote consultations and program design across the globe. To learn more about his training or modeling services, feel free to visit http://FitCreator.blogspot.com or http://www.DukeGreenhill.com.
