Happy New Year to all! Not only does January 1st bring a new year, it is accompanied by the urge for people to get in shape. But jumping in too quickly into a fitness program that you haven't done in ages may do more harm than good. Starting out s...
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Hello, welcome to the Bride Made Fit Podcast, I am your host Jennifer DiDonato and this Episode number 29. So thanks for joining us. Bride Made Fit is the only in home personal training service for brides to be in Metro Detroit, but the Bride Made Fit Podcast is everyone's source for health, and fitness, and information, and entertainment. So thanks for tuning in. And I also want to thank all you who are tuning in USTREAM, if you want to know when we are streaming live, which are now, every time we do the show just find me on twitter.com/jennididonato, and I just send it out there so I will tell you when we are on. If you want to find out on Facebook, I will let you know that too, Jennifer DiDonato's finding. So now on the business, for this week's episode it is Stretching Basics, hey, Happy New Year, tomorrow it's going to be the New Year 2009, everyone has their resolutions, they want to get in shape, they want to get to it, and I know that your feeling that drive, and but maybe physically you are not matching the world part that you have, physically maybe you are unconditioned, but inside you just want to run ten miles. I am sorry; you can't do that, because you might injure yourself. So that is why I want to talk about stretching, how to stretch properly, and why we are doing it? So first off, I just want to debunk that admit about always stretching before you workout. Now, in my training, and I preach, maybe some people think differently, but from my experience, stretching before a workout is not very good, and I am going to tell you why? You always want to make sure you are warming up first before you are stretching. So always hopping on a treadmill, or taking a walk around the block or anything, just for five or ten minutes, low impact, I do not want this sprinting, just something to get the blood flowing, because you want to consider your muscles like they are rubber band, okay? If you keep rubber band out in the cold, and you start stretching it, it is going to snap. Think of your muscles like that. You want to warm it up, so that they become more pliable, because stretching increases the range of motion, sorry about that, and also prevents injury, so we don't want you to be injured. So if you are stretching before workout, if you prefer, always warm up. But also, if you are doing strength training, do not static stretch the muscle that you are going to be training, because studies have shown that if you are lengthening, stretching means lengthening, if you are lengthening those muscles, let's say you want to do a chest press, or if you are if you are doing chest that day, and you stretch out your chest, studies have shown that when you go to contract those muscles, they are not going to contract, it's optimally as they would have, if you did not stretch before. So we are devoting the stretching for after the workout, okay? I hope everyone understands, if not, just email me with any questions, I will answer them for you. So let's get to work. I am going to show you some stretching, first, we are going to stretch out the Hamstring. This is a great stretching exercise you can do before you start either running, which would be after your warm up, or also if you are doing any leg presses, or any leg workout on that day. So you are just going to sit on the ground, okay, you are going to bring one foot in front of you, one leg straight out, and just tuck the other one right near your groins, you know, right near, just so it stays close to your body, and I want you to keep your chest up, exhale, come down slowly, and Chris you can pop up some notes while we are doing this. I want you to breathe normally, but I want you to hold your static stretch for 20 to 30 seconds, no bouncing, please don't bounce, okay, that might damage some of the muscles tissue and it will hurt, you will have to take some days or some time off to let it heal. So no bouncing, just breathe normally, hold for 30 seconds, and you can come back up and

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