Strength Training with the Flexistretcher
Posted on 06 March 2015
Every flexibility routine should be paired with a strength routine. Strength training, or resistance exercise, has been used for performance enhancement in rehabilitation and sport-specific activity for years. Working with the Flexistretcher allows one to simulate functional dance or sport specific movements, while increasing strength with a more targeted focus.
What is muscular strength? Muscular strength is the ability of a muscle to exert a maximal force against an object.
What is strength training? Strength training can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds strength.
FLX products can be utilized to trigger the 3 key muscular contractions to improve strength. Here's how:
1.) Eccentric Contraction: Elastic resistance provides this type of muscle contraction by lengthening the muscle as it resists a force, emphasizing the return phase of the movement.
When using the Flexistretcher, not letting the band snap back to place, and actively controlling the return phase of the movement, involves challenging the muscles with an eccentric contraction.
2.) Concentric Contraction: Involves the muscle shortening while contracting against resistance.
An example of this type of contraction with the Flexistretcher is a bicep curl. The muscles are challenged with a concentric contraction on the up phase of this exercise, so that as the loops are pulled closer to you, a concentric contraction is involved.
3.) Isometric Contraction: Occurs when the muscles exert force, but there is no change in length or movement of the joint.
Stretching with the Flexistretcher actively engages the muscles isometrically to maintain the position, such as the ballet arabesque position.
Expert Tip: The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults or 10 to 15 repetitions for older and frail individuals. Eight to 10 exercises should be performed that target the major muscle groups.
To advance your strength training practice, focus on....
- Adjusting the level of resistance
- varying the number of repetitions
- changing the pace of the exercise,
Working with the Flexistretcher allows for a tailored strengthening program targeted that can be created to improve the necessary skills for an enhanced sports or dance performance. For strength training workouts and exercises, visit our Video Library.