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The two main purposes of stretching are prevention of injury
caused by exercise or day-to-day activities and a faster rate of
recovery from exercise. Stretching can also be used to improve
posture and restore proper anatomical functionality.

A regular stretching program will loosen muscle tissue, allowing
an increased range of motion at the joints, which in turn helps
prevent microtears at the muscle-tendon junction. Almost 90% of
all injuries from muscle strain occur at the muscle-tendon
junction (that is, where the muscle attaches to the bone near
the joints) and repeated injury at this junction leads to a
build up of scar tissue which impedes your range of motion,
adding stress on the joints. The sooner waste products from
exercise (lactic acid) are removed from the muscle tissue, the
sooner the muscle begins to heal. Stretching not only speeds
removal of waste but increases the muscle’s ability to bring in
more nutrients. Keeping the muscles and tendons loose results in
an increased range of motion, which helps to maintain the
integrity of the joints.

How will I benefit from stretching? Stretching lengthens muscle
fibers, extending your range of motion and helping you move with
ease, power, and grace. Besides being extremely relaxing, it can
relieve some symptoms of conditions such as arthritis. At work,
regular stretch breaks help counteract the harmful effects of
slouching in front of a computer all day. And keeping muscles
pliable makes them less likely to tear during quick or strenuous
movements, such as throwing a baseball or lifting a child.

So, benefits of regular stretching include:

- Decreased risk of injury of exercise - Increased range of
motion and overall flexibility - Increased rate of recovery from
exercise - Increase in strength (studies have shown that after a
muscle has been stretched it recruits more fibers to perform a
given task) - Faster removal of waste products

How does stretching work? Muscles get sore when their fibers
remain partly contracted, from either overuse (such as too many
rounds of racquetball) or underuse (too much time in the car).
Tight muscles also trigger the body’s stress response, which
prompts them to tighten even more. By systematically lengthening
those fibers, stretching helps ease muscles out of this
semicontracted state. That makes it a great way to “cool down”
after exercise. And the act of stretching itself builds body
awareness: In slowing down to focus on each movement, you become
less apt to use your muscles in harmful or inefficient ways.

What kinds of stretches should I do? For flexibility and overall
well-being, start with basic stretches that work the major
muscle groups. Or look into one of the gentler forms of yoga or
tai chi. For optimal fitness and protection against sports
injuries, you’ll need to combine stretching with
strength-building exercises, since the combination helps to
prevent imbalances between opposing muscle groups. Adding the
right resistance or weight training to your stretching routine
will do the trick, of course, but so can some stretching
programs. A method called active isolated stretching, for
example, uses isometric exercises to alternately contract and
stretch each muscle or muscle group. Water exercise, Pilates,
power yoga, and Somatics are other, more dynamic ways to add
strength building to your routine.

How do I get started? It’s often a good idea to spend a session
or two with a personal trainer who’s knowledgeable about
stretching techniques. Or you can teach yourself by turning to
an instructional book or video. “Stretching,” by Bob Anderson
(Shelter Publications), and “Sport Stretch,” by Michael Alter
(Human Kinetics), are reliable flexibility bibles. “The
Whartons’ Stretch Book” and “The Runner’s World Stretching
Video,” both by Jim and Phil Wharton, give pointers on active
isolated stretching. Whatever you do, start slowly, building
your routine as you go.

How hard or far should I stretch? Stretch only to the point
where you feel mild muscle tension, not pain. If it hurts,
you’re doing it wrong. Move into each pose slowly, and exhale as
you go. Experts differ on how long to hold a pose. Some argue
that after two or three seconds a stretched muscle automatically
tightens to guard against tearing — a stressful sequence that,
over time, can lead to tightness, injury, or pain. These experts
advise holding a stretch for no more than two seconds to prevent
that “snap-back” reflex from kicking in. Others, including Bob
Anderson, advise holding a stretch for ten to 30 seconds.
Perhaps the best approach is to see what feels best for your
body.

Don’t bounce as you stretch; that only tightens the muscle
you’re trying to extend. And try not to stretch “cold”: Wait
until you’ve taken a warm shower or moved around a bit.

When and How often should I stretch? Ideally, you should try to
set up a daily routine to stretch. Adhering to a consistent
stretch program can have a profound impact on how you feel on a
day to day basis.

The problem with many traditional stretches is that often the
same muscle you are trying to stretch is, at the same time,
being used to provide stability and balance. You can’t stretch a
muscle that is already in use. Most proper stretches should
involve a chair, bench or wall to help isolate the target muscle
group and keep your balance. By offering a base of support, the
muscle group can be completely relaxed before the stretch.

Frequency: Try to stretch every day; start doing each stretch
once and build up to doing each stretch 3 times

Intensity: Light pressure, about 30-40% of max

Duration: Hold each stretch between 10 to 60 seconds depending
on your current flexibility, conditioning, and time. Start slow
and gradually build up the time you hold a static stretch.

If you are unable to stretch on a daily basis, a post-workout
stretch is necessary. Or, as I advice my clients, incorporate
stretches DURING your workouts . Typically, that means
stretching the bodypart that has just been exercised. For
example, if you just did a set of bicep curls, follow it up with
a bicep stretch. Or, if you’re doing multiple sets, stretch the
bicep after the first set. This is a very time efficient way to
incorporate stretching and to ensure you’re getting maximum
benefit.

Tanning bed lotions abound. How do you choose from all the
tanning bed lotions available?

There are tanning bed lotions that are in cream form. There are
tanning bed lotions that are gels or oils. You can find tanning
bed lotions that function as accelerators. Tanning bed lotions
are named to sound like wonderful desserts or sexy adventures.
Do these tanning bed lotions work better than the ones that you
can buy at WalMart?

I have tried a variety of tanning bed lotions and can not see
much difference between the very expensive ones and the tanning
bed lotions that are less costly.

First I bought one of the pricey tanning bed lotions from my
tanning salon. It worked just fine and lasted about 2 months.
Most of the tanning bed lotions at the salon are at least $20 a
bottle.

Then I used the little containers offered for $2 a shot. I tried
five different “shots” and they all seemed to work about the
same. Using these tanning bed lotions did not seem to make my
skin softer. Using these tanning bed lotions did not make my tan
last longer and slathering myself with these expensive tanning
bed lotions did not seem to accelerate my tan.

Then I went to WalMart and bought one of the tanning bed lotions
they carry. The tanning bed lotions they had available were
under $10.00. I found they worked as well and lasted as long.

Others may have better luck with the higher priced tanning bed
lotions but I was very satisfied with the less expensive brands.

When buying a home gym there are several things you will want to
educate yourself on before making a final purchase in order to
ensure you buy the best home gym for you and your family. While
there are many things you will need to consider, your budget,
goals, space, and personal needs are some of the most important
topics to keep in mind. Evaluate all of these points before you
start shopping for home gyms.

Budget

First and foremost you need to establish a budget for any
strength training equipment you plan to buy. The reason for this
is you only want to shop within your budget so as not to cause a
financial burden. Once you have evaluated your budget for a home
gym you will know what is available to you.

Goals

Before buying a home gym you should also evaluate your goals.
Ask yourself why you need a home gym and what will it help you
accomplish. Also, ask yourself if there is other fitness
equipment that would help you meet your fitness goals. When you
know what you are hoping to achieve by purchasing commercial
fitness equipment for your home then you will have a better view
of what you should buy.

Space

This tip is really important as well because you cannot buy a
home gym you do not have space for. If you do this you will
certainly never experience any of the benefits because you will
not be able to use it. Before shopping for home gyms, or even
reading reviews, find an area in your home where you would like
to put the exercise equipment and measure the amount of space
you have exactly. Take into account as well you will need to
maneuver around the machine as well.

Needs

Evaluate your needs when it comes to getting into shape and
working out. What parts of your body need the most work and what
type of machine will best help you achieve your fitness goals?
There are many types of home gyms on the market with a variety
of different accessories and options, so you should know what
you need and want before shopping and getting talked into a
machine that does not meet your needs at all.

Finding Machines that Meet Your Criterion

Now that you are aware of how much you can spend, how much space
you have, your personal goals and needs in a home gym then you
can start reading reviews about the home gyms and exercise
equipment that will meet your criteria.

The best suggestion is to go online and do some product reviews
and find out what ratings each machine has that meets your basic
standards of price, space, design, and needs. These reviews will
really prove helpful because they will shed light on different
aspects of the machine that really work and those that do not.
Previous owners of the machines also frequently have their
e-mail addresses posted so you could respond or either ask a
question about a particular machine if you wanted. When you have
this information then you will be prepared to start shopping for
a home gym knowing that whatever you buy it will be perfectly
suited to your needs, fit in your space available as well as
your budget.

Shopping for your home gym might begin online or else you might
prefer to visit a sporting goods store. Regardless of where you
buy, you should always be armed with your information and never
let a good sale or salesperson sway you.

The reason for this is if there is a great sale on a machine you
might be tempted to buy it, even if it does not meet any of your
needs, space, goals, other than budget. Be very careful about
this. Also, salespeople will frequently try to talk you into
something you do not need or want. Avoid this at all costs and
stay focused on the machines you want to look at.

In fact, shopping online might be your best option because there
are frequently better prices and no salespeople to worry about
and you will probably end up making a better decision and won’t
have to worry about loading a heavy machine into your car
because it will arrive at your door.

Choosing the Right Machine

Now that you have started the shopping process you will want to
locate the top three machines that meet your entire criterion,
have the best reviews and ratings, and overall impress you the
most. Once you have the top three machines in mind then you can
start evaluating them one by one by making a plus and minus list
for each machine. Make sure you duly note all things about the
machine you really like and are impressed with as well as all of
the negatives. After you have completed all of your lists you
will then be able to easily compare the three lists and buy the
home fitness machine that you have been dreaming of.

Accessories

Once you have purchased your new home gym you might also
consider buying some accessories to facilitate your work out and
help you get the most out of your fitness routine. Such
accessories include stability balls and free weights, among
others.

These accessories will not take up much additional room, if any,
and can really help you vary your workout and get the most out
of your effort. Plus, these accessories don’t cost very much so
you won’t be going over you budget by adding them to your
checkout.

Buying a home gym does not have to be a difficult or even scary
process as long as you do the research and consider all the
variables and information available. When you do this you will
be sure to not only buy the best machine for you for the best
price, but you will also save a lot of time and possible
dissatisfaction caused by purchasing the wrong machine. Avoid
all of this by simply following the tips outlined above and you
will be working out in the comfort of your own home before you
know it.