Week 4: Flexibility Training

This post is the fourth in BlogHer's Inspiration to Fitness series.  To start from week one, click here.  Our first 2 workouts can be found here and here.

How was your first strength workout last week?  Did you enjoy the circuit?  Were any of the exercises particularly challenging?  Are you sore?  If you're really sore, don't worry.  The more you do this workout, the better you will feel.  This week's strength workout incorporates some of the same exercises as last week and adds some new challenges too.

One thing I want to make sure of is that you're taking the time to do the full stretching routine each day.  Many times we tend to focus so much on the cardio and strength elements to our workouts that we neglect the third equally important element of flexibility training.

Flexibility training has many benefits including better range of motion, improved posture, decreased muscle tension and soreness, and reduced risk of injury.  And, since we're focusing on heart health through this project, you will be excited to know that improved flexibility correlates to better heart health.  A recent study shows that less flexible people tend to have stiffer arteries.  The ability to touch your toes could mean a healthier heart!

If you're sitting there thinking, "Uh oh, I can't touch my toes" don't worry, it's pretty easy to improve your flexibility, you just have to be consistent with it.  Believe me, I used to be a good 6 inches from touching my toes, and now I can grab them.

Go through the stretches as outlined in this workout, making sure to exhale and relax into the stretch.  Hold the stretch for at least 30 seconds without bouncing.  This is important!  For the first 15-20 seconds, your body is fighting against the stretch in order to protect the muscle.  As you hold the position, the muscle is finally allowed to relax and lengthen.  If you pay attention, you can feel your body relax and will be able to go a little bit deeper into the stretch.

The foam roller will also help you increase flexibility by breaking down scar tissue and massaging your muscles and the fascia that surrounds them.  I won't lie, foam rolling can be painful (especially on the IT band), but it will do more to prevent injury and help you feel better than any other tool you can buy.  If you can't afford a massage after every workout (who can?), get a foam roller.

This week's cardio homework is going to challenge you to complete 20 minutes at your target heart rate for a total of a 30-minute workout.  This should be challenging, but hopefully you are starting to get to that point where you feel excited and pumped up when you are at your RPE of 5-6.  Are you having fun yet?  After this week, we will start incorporating some interval training into your aerobic workouts which bring a whole new kind of fun.

On your three cardio days, I want you to do this:

-5 minute warmup at an RPE of 3

-20 minute workout at a moderate pace RPE 5-6

-5 minute cooldown at an RPE of 3

On your three strength/flexibility days, I want you to do this:

Dynamic Warmup

Make huge circles with your arms as fast as you can.  Do 15 forward, then 15 backwards.

Do 15 jumping jacks.  Make them big, remember this is a dynamic warmup!

Stand tall with your feet shoulder-width apart.  Step forward with your right foot and kick your left foot as high as possible while reaching foward with your right hand to meet your left foot.  Repeat with opposite leg and hand.  Continue alternating legs for 15 repetitions.

Standing with feet together, bring arms in front of your body and cross one over the other.  Swing them open then quickly back in front of your body.  Make big moves and complete 15 repetitions.

Core Exercises

Remember our iso abs exercise from last week?  This is the same thing just in a