Cycle News - Archive Issues - 1980's

to protect against further overstressin g . Dynamic (bouncing-type) stre tch ing is more likel y to activate stretch refl ex . When this happens, muscl e fiber , a ttem p ti ng to co ntract as th e bone keeps m o ving, m a y tear. This produces in el asti c scar ti ssu e (involunta ry muscl e short en in g) which event ua lly reduces elasti city. Forg et a bo ut stre n g th tr a ining's · no-pain -no -gain slogan when stre tching. St ret ch in g sho u ld not be painful. Stre tch to a limit. Forcing activates th e stre tc h refl ex. Stre tc h ing a u thor ity Bob Anderson recommends a tw o- step a p p roach for sta tic stre tc h ing: ( I) Th e ea sy stre tch . (2) The developmental stret ch . Th e easy stretc h . Stretch unti l mild tensio n is felt to warm up for a devel opmental stre tch . Hold the stret ch from five to 30 seco nds . T en sion should reduce a s the st re tc h is held. If it doesn 't reduce the stretch slig h tly. Breathe slo w ly and norm all y. Th e devel opmen tal stretch. Extend the stretch slight ly, to a po in t o f ten sion , a nd hol d i t from 10 to 30 seconds. Ag ai n , th e tension shouldred uce as th e stret ch is held. Bre a th e slow ly a nd norm a ll y. Concentrate o n sta ying within yo u r stre tc h limits, a vo id in g stretch-reflex . Le t yo u r muscles tell yo u how far to stret ch. Don 't a rbitra rily set a goa l (su ch as three inches beyond yo ur toes ). Graduall y, by stre tc h ing to yo u r lim it but n ot beyond it, yo u r flexibil it y will increase. An y stre tch ing a t the beginning o f a workout shou ld be preced ed by a warm-up period o f easy, ge ntle m ovements th at sti m u la te increased blood flow and th e rel ea se of synovia l fl uid which lubri car es th e j oi n ts. G en erally, it's best to warm up until swea ting begins before beginning specifi c stretch exe rciese, Use easy stre tc hes a t fir st. Although stre tc h ing is co m mon ly th ought o f as warm -up exercise, the best results are ach ieve d a fte r a workout. Warm, Iu ll y-oxvgenated muscles wi ll be much m ore responsive to devel opmental stre tch in g, th e stretching that actually in cr eases rIexib ilit y. Stretc hing afte r exercisi ng also helps lo osen muscles tightened by training. Th e flexibility program Brad uses is sim ila r to one used by th e Milwaukee Brew er s ba seball team . I d ev ised th e program. desi gned to stretc h the entire bod y, [or th e DeLaSalle bas eball team, Bob R odgers. th en th e manager o r th e Brew er s, visited th e school to d o a cl i n ic Ior one o f o u r coaches. a n o ld fri end. Bob liked th e prog ram a nd d ecided to use i t with hi s team. I added th e st re tc hi ng exe rcises to Brad's o ff-season tra ining p rogram a nd m ai n tained th em for p re-season a nd in-sea son tra ini ng. Stre tc h ing reall y helps get th e body back in shape after a n end-or-seaso n o r in jury la yoff. An d , a t th e beg inning o r th e off-season p ro gra m . it al so prepares an a th le te for th e heavy-du ty training co m ing up. We usc a co m p lete series of easy stretch es after th e morning r u n (before the weight work out ) a nd aga in a fte r the Nautilus workout (w h ich itself helps improve rang e or motion ). • Cham pi o nsh ip T rai n ing, by Dean M iller and Len Weed, includes Brad Lackey's com p lete year-round train ing program as we ll as in -depth fi tness and training information for all sports. 112 pages, ove r 80 photos and illustrations. To order, sen d $9.95 p lus $1.50 postage and hand ling to Cl eansh eet Enterprises, P.O . B ox 24IC, T arzana, CA 91356. Californ ia residents add 65('sales tax : YOU'RE IN GOOD CO PANY IN AN ARAI. G '. ! m ...... A Day.tona200 SweeR.! FREDDIE SPENCER 1st Place Formula One, Formula Two, Superbike MIKE BALDWIN 2nd Place Formula One JEFF HANEY 3rd Place Superbike WES COOLEY 2nd Place Superbike race~s Congratulations to Arai Freddie Spencer, Mike Baldwin, Wes Cooley and Jeff Hane y. It 's like we ke ep telling you: Arai is the helmet some of the best people wear to work. HEAD AND .VISOR ABOVE THE REST. When All is Said andWon: Arai Congratulates JIM HOLLEY 250cc Class Champion of the California CMC Golden State Series 33 . •

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