Spirit-Led Woman

Want to receive SpiritLed Woman by email? Sign up here
woman holding dumbbells
(http://www.stockfreeimages.com)

The SpiritLed Woman podcast is empowering women weekly to follow their purpose in Christ and boldly walk in faith. Listen at charismapodcastnetwork.com.


STRETCHING THAT FITS Stretching is something we tend to forget in fitness programs, but it is paramount to our overall health and well-being. Let's take stretching through the FITS formula.

Frequency Muscles require more blood during exercise, so the body sends it to whichever muscles are being recruited the most. You need your blood to be dispersed evenly once you have finished to prevent blood clots.

Stretching is what allows your muscles to perform at their best the next time you work out. You should stretch before and after each cardio and muscle workout. I also highly recommend that you add at least one day a week when you stretch for 30 minutes solid.

Intensity Go slowly and work hard when you stretch. Be sure you breathe correctly.

Time You can stretch out in five to 10 minutes. Concentrate on stretching the muscles you know you will be using.

The key to stretching is to "breathe through." Take deep breaths and allow the muscle to release and relax. Over time you will find your flexibility increasing and your performance improving as a result of stretching.

Style Of the different types of stretching, I recommend rhythmic limbering and static stretching.

Rhythmic limbering is warming up the muscles you expect to utilize in a workout. You are performing the exact movements but with less intensity.

For example: Before an aerobics class, your warm-up should include limbering and static stretches, especially if you are to perform high-power moves such as kickboxing. You should cool-down with limbering moves until the heart rate declines slightly. Then static stretch the lower and upper body as well as the back.

A static stretch is done by holding a position for a few seconds and breathing through. For instance, with a quad stretch, you stand, holding your foot so that your leg is curled behind you. Without bouncing or moving, you stretch the quad muscles out by holding the position for a few seconds and breathing.

Exercise, especially resistance training, makes the muscles tight. Without stretching, over time you will lose flexibility, leaving you susceptible to injury.

Stretching is preventive maintenance. The more mobile you are, the less likely you are to pull a muscle.

In order to live a healthy life, you must include all three pillars of fitness--cardiovascular capacity, muscle strength and endurance, and flexibility--in your weekly regimen. These fundamentals are much more complex than I have indicated, but now you have a good base and can begin customizing a program that works with your goals, personality type and temperament.

Now let's get started! You're on your way to a more active lifestyle and a healthier you.


Lorraine Bossé-Smith is the author of Finally FIT! (Siloam), from which this article is adapted.

Best Magazine Deal. Subscribe now and get 3 magazines for the price of 1. Get Charisma, SpiritLed Woman and Ministry Today, all for $24. YES - I want this deal!

3 Reasons Why you should read Life in the Spirit. 1) Get to know the Holy Spirit. 2) Learn to enter God's presence 3) Hear God's voice clearly! Click Here to draw closer to God!

Your Turn

Comment Guidelines
View/Add Comments
  • Donald Trump certainly needs your prayers.

    Why You Must Pray for Donald Trump

    Here are eight ways I plan to intercede for President Trump regularly.

  • Here's a prophetic word for Washington, D.C.

    Prophecy: The Lord Is Raising Up Daniels in DC

    I believe we're on the precipice of a Third Great Awakening the Lord spoke to my heart about in ...

  • Inner Healing Is the Fruit of the Spirit

    Inner Healing Is the Fruit of the Spirit

    I have been puzzled about the subject of inner healing for some time.

  • 2017 is the year that swords will clash.

    Prophetic Word: 2017 Will Bring a Clashing of Heaven and Hell

    "This is a time to cross over and not pull back."

  • Roadblock

    6 Roadblocks That Will Stop Your Spiritual Growth

    God wants you to grow in your faith, but many of us get stuck along the way.

  • Cindy Jacobs

    2017: Year of the Breakthrough

    "There will be a significant increase in miracles and signs and wonders."

  • The devil will try to silence you in any way he can. Don't give him the satisfaction.

    Satan's 2 Most Potent Lies to Render You Ineffective

    There's something in you so powerful that Satan doesn't want it out. Kyle Winkler reveals ...

  • Foot washing

    Shaking the Gates of Hell With a Basin of Water and a Towel

    "When I saw His foot, I knew He had come to take back territory the enemy had stolen from His ...

  • Are you willing to volunteer for God's offensive army?

    Prophetic Word: Preparing for God's World War 3

    God is searching for soldiers of the cross who are willing to volunteer for His offensive army.

  • Continue Your Journey with the Holy Spirit

    Continue Your Journey with the Holy Spirit

    Follow God on the most fulfilling journey of your life with Encounter the Holy Spirit! Break away from past hurts and press into the One who wants a personal encounter with you.

  • Dream the Unimaginable In His Presence

    Dream the Unimaginable In His Presence

    Reach your full potential and be led by His Spirit. In His Presence takes you to a deeper understanding of who God is and how he communicates with us.

  • Set Your Spirit on Fire

    Set Your Spirit on Fire

    Receive the power and gifts that come through the Holy Spirit Baptism. Don’t go empty-handed; accept all that He has for you! His power is available to those who ask.

  • Put on the Full Armor of God

    Put on the Full Armor of God

    Break every stronghold with the power of the Holy Spirit. Use the power of your tongue to declare and decree the Word of God. Witness heaven move on your behalf.

Use Desktop Layout
Charisma Magazine — Empowering believers for life in the Spirit