Stretching keeps you flexible and can help you avoid injury when you work out. Any form of exercise, even gentle stretching, can elevate your heart rate. An increased heart rate increases blood flow throughout your body, helps you build endurance, strengthens your heart and helps you lose weight and stay healthier. Almost anyone can perform stretching exercises, from small children to the elderly.
Stretching for Flexibility
Stretching can help you stay flexible, especially as you grow older. Stretching when you rise in the morning, after prolonged periods of sitting or before you go to bed at night can help loosen stiff muscles, ease discomfort and keep you limber. When you stretch after a period of inactivity, such as a long plane ride or an hour in front of the computer, the act of moving will increase your heart rate slightly. Most healthy people have a resting heart rate of 60 to 80 beats per minute. This increases with activity.
Stretching Before Exercise
Some workout classes incorporate stretching into the warm-up for an aerobic workout. Stretching can help loosen muscles and get them ready for more vigorous activity. As you begin a workout, your heart rate rises due to the anticipatory response. Merely thinking about the workout to come is enough to increase your heart rate. As you begin to move, doing gentle stretching, the heart rate may climb farther, ramping up for the increased heart rate you'll realize during the heart of the workout. Aerobic activity makes the heart pump more vigorously. With regular activity, your heart will be stronger and your resting heart rate will lower. Elite athletes can have a resting heart rate in the 50s.
Stretching After Exercise
Once the most vigorous part of your workout is complete, stretching allows your body to cool down and your heart rate to slow. This cooling down period allows your body's functions to gradually return to normal and can prevent nausea, dizziness and muscle cramping. Stretching at this time helps prevent muscle soreness and maintains flexibility. As you stretch, you should notice your heart rate begin to slow, gradually returning to normal.
Measuring Heart Rate
To measure your heart rate, find your pulse at the side of your neck or your wrist. Count your pulse for six seconds. Multiply this by 10 to determine how many times your heart beats per minute. To determine your true resting heart rate, take your pulse in the morning before you get up.
Stretching Tips
Move slowly and gently. Don't bounce. Stretch as far as you are able but not to the point of pain. You want to feel a stretch but not pain. With regular stretching, over time you will find you're more flexible and able to stretch farther. Breathe normally as you move.
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