A well-rounded exercise program has several components -- an aerobic or cardiovascular segment, a strength-training segment and stretching segment. All are equally important for overall good health and to help prevent and or manage disease. There are products and programs that claim to address all of your fitness needs in just 15 minutes a day or with just one machine, but for the best benefit, focus on just one component at a time.
What is Static Stretching
Static stretching involves holding a fixed position for anywhere between 10 to 60 seconds, with a goal of increasing flexibility and range of motion in a particular area of the body. A well-rounded static stretching program should target all of the major muscle groups. The purpose of static stretching is to promote relaxation, improve mobility, prevent injury and reduce muscle and joint soreness, according to Jessica Smith of the American College of Sports Medicine. A general goal is to stretch all of your major muscle groups two to three days a week.
Strength Training
Strong muscles serve a variety of purposes. Since muscle burns more calories at rest than fat does, having more muscle than fat raises your metabolism and can aid in weight loss and weight management. Strong muscles take pressure off painful joints, make everyday tasks easier and can help you maintain your independence as you get older. Strength training involves moving your muscles through their full range of motion against some kind of resistance. To improve muscle strength, you must make your muscles strain to perform the exercise, which means using weights or resistance that only allows you to do eight to 12 reps, with the last couple of reps being difficult, reports the Harvard Medical School. As you get stronger, keep challenging your muscles by increasing the amount of weight or resistance you use.
Considerations
Since building strength requires moving your body through its full range of motion against a challenging amount of resistance for several repetitions, you need to exercise with weights, tubing, machines or support part or all of your body weight. Since stretching requires you to hold a static position and does not typically use resistance, stretching alone will not improve muscle strength. However, static stretching will help relax your muscles after a workout and cut down on soreness.
Stretching with Weights
In some cases, your doctor or physical therapist may recommend using light weights while stretching to help you improve your mobility. This involves using light weights -- 2 or 3 pounds -- to increase the amount of stretch you receive while holding a position. You will not actually be lifting the weight up and down, so these types of exercises are also not good for building strength. They are simply designed to improve range of motion. Adding weights to a stretch should only be done under the guidance of a physical therapist, trainer or coach to ensure that you are not using the weights in a way that will injure your joints.
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