Before practicing the Art of Personal Safety (APS) training or any type of training, we must give importance to stretching the body to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when practicing the Art of Personal Safety. Here are some of them.
- To increase your flexibility and to avoid injuries, stretch before and after workouts. Almost everyone knows that stretching before a workout prevents injuries during the exercises. Only a few people understand that stretching after a workout, when muscles are still warm, can increase flexibility.
- Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.
- Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
- Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
- Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of your hand against the front of your head and pushing it. Then, do the same to the sides and the back of the head.
- Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
- Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
- Learn to rest. Rest in between to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
- Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that use oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
- Music may help you when you want to train for longer periods or to increase your intensity. You can load your favorite songs into your smartphone, connect it to a headset, and use it as an mp3 player.
Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.
Regardless of what activities you decide to do, understand that…
“nothing happens without movement.”