For the final part of our discussion of Chaim’s comprehensive exercise program, we look at the one aspect of fitness that is probably the most ignored and overlooked ― flexibility training.

Flexibility is the joint’s ability to move freely in every direction and through a full and normal range of motion. This range of motion (ROM) is essential for peak performance in both exercise and daily tasks.

Imagine dropping your pen and seeing it roll under the kitchen table. You have to reach down under the table in order to retrieve it. If this has become a difficult task for you to do, then you need to work on your flexibility. The way to increase flexibility and ROM is to do extensive stretching exercises.

Here are some of the benefits of flexibility training:

• Increased physical efficiency and performance
• Decreased risk of injury
• Increased blood supply and nutrients to joint structures
• Increased neuromuscular coordination
• Improved balance and posture
• Decreased risk of lower back pain
• Reduction of overall stress

It is important that when you stretch you use static stretching techniques — that is, hold your stretches for a minimum of fifteen seconds each, but preferably for thirty to forty seconds for each stretch. This produces a gradual and controlled elongation of your muscles and connective tissue through a full range of motion. Remember that stretching should never be painful. As long as you feel an easy stretch, you are accomplishing what you need to. It is best to stretch muscles that are warmed up, since stretching cold muscles is not as productive and can lead to overstretching injuries. Therefore, it is advisable to do some mild calisthenics or moderate aerobic exercise for a few minutes before stretching.
When stretching, you will probably notice that one side of your body will be more flexible than the other on any given day. This is normal. Also, women are naturally more flexible than men. Most importantly, remember that after age 25, people begin to experience decreased extensibility. So, if you are not stretching on a regular basis, you will begin to feel the effects of a decreased range of motion.

So get up and move! Remember that even a moderate intensity exercise routine that combines these three major components of exercise can make a big difference to your health and well-being. As the Rambam writes:

“For the body to be healthy and wholesome is among the ways of Hashem… Therefore a person must distance himself from those things that cause his body damage… As long as a person engages in physical activity [i.e., exercise] and works hard…no illness will attack him and his strength will increase” (Hilchos Dei’os 4:1, 14).

It is of the utmost importance that you check with your physician before you embark on a new exercise program. Don’t bite off more than you can chew. Start off slowly and gradually work your way up. Today’s twenty-minute walk can turn into a forty-five-minute jog in a short amount of time, and doing ten pushups today can lead to fifty in a very short time. So have patience! If you need help, don’t hesitate to see a qualified fitness professional.

That’s what Chaim did, and today he is thinner, and his blood pressure and cholesterol count are normal. He saved himself from the medicine and enhanced his quality of life. A well-rounded and well-executed exercise program is essential to add hours to your day, days to your year, and years to your life.

Alan Freishtat is an *ACE-CERTIFIED PERSONAL TRAINER, LIFESTYLE FITNESS COACH and WEIGHT LOSS COUNSELOR with over 10 years of professional experience, whose success rate in weight loss exceeds the industry standard.  He is the director of the Jerusalem-based weight reduction clinic “Lose It!”.  Alan is available for private consultations, assessments and personalized workout programs.  He also conducts group lectures, seminars and workshops.
Office: 972-2-651-8502 / Cellular: 972-50-555-7175 / email: [email protected]

(Alan Freishtat – YWN)