It was fantastic to see you all last Friday! let's recap a bit of what we chatted about and then get into what's coming this Friday!
Now stretching.. what exactly is it? there are different types. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion) Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree). There are at least 7 different styles...
1- Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring that pulls you out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.)
2-Dynamic stretching, according to Kurz, "involves moving parts of your body and gradually increasing reach, speed of movement, or both. Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout like we did last Friday.
These are the types of stretching I like to incorporate into daily stretching too as it also uses good stability which is good for your core and balance on the bike.
3-Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles Active stretching increases active flexibility and strengthens the agonistic muscles.
4- Static stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position
5-Isometric stretching is a type of static stretching (meaning it does not use motion) that involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles. The use of isometric stretching is one of the fastest ways to develop increased static-passive flexibility and is much more effective than either passive stretching or active stretching alone.
6-PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching and isometric.
7- Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. For example, bringing your leg up high and then holding it there with your hand. The splits are an example of a passive stretch (in this case the floor is the "apparatus" that you use to maintain your extended position).
now with that this week we will be doing some strength work with lower cadence and high cadence to work on skills... OUR MONTHLY SKILLS day! I am at one time for now so we can have a big group to take this on!
be sure to sign up and see you all there!
we will be chatting about what Chronic training load is.. fitness