how often do you have to stretch to do the splits?
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Stretches 1-5 are your FOUNDATIONAL STRETCHES. You must do them everyday. The first 5 days, you are doing the first 5 stretches as a daily combo! Then beginning day 6, you will just add one move on.
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Muscles need days off in order to heal and rebuild. If they are not given at least two rest days each week growth will be minimal. If you feel that you really must exercise every day of the week to feel successful then plan some days each week when you only do cardio or stretching and yoga exercises versus lifting.
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You can build up to 4 times a week. It's better to go 2 and build up to 3 then 4. Than it would be to go 4, get injured and then slow your progress or stop. I felt the same way for about 2-3 weeks before I got better, went 4 times a week and pushed through the soreness and improved pretty quickly... but that's just me.
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The Stretching Solution You can become more flexible by stretching—performing gentle exercises that help loosen and lengthen muscles. The lower-back, chest, and calf muscles, and hip flexors are among those that typically need the most stretching.
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It took me about a year of stretching for 2-3 hours a week to reach the splits. And I already had pretty flexible hips. Not to discourage you or anything but reaching the splits is a tough thing to do for the average person.
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There is no set formula for how often you should take a break from exercise, including weightlifting. Anywhere from every eight weeks to every sixteen weeks is the norm with the average being every twelve weeks. This break period from working out has been referred to by some as S.T.O.P.
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Perform 10 to 12 reps and rest for at least 30 to 60 seconds between sets. Work up to 3 sets.
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There is some evidence that regular static stretching outside periods of exercise may increase power and speed, and reduce injury. The best time to stretch is when the muscles are warm and pliable. This could be during a yoga or pilates class, or just after exercising.
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At each workout, aim for four sets of leg presses, with about six to 10 repetitions in each set. Leg press sets should be performed two or three times a week, with at least one day of rest between.
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While a full week's break is necessary every eight-to-sixteen weeks you also need to have scheduled rest days worked into your fitness program. Many people feel that if they lift every day they will see results more quickly. This is not the case. Muscles need days off in order to heal and rebuild.
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Progression. The American College of Sports Medicine recommends resistance training two to three times a week. A minimum of 48 hours' rest between circuit training is required for adequate recovery. You should perform one set of eight to 12 repetitions two times a week if you're just beginning.
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If you want to gain many of the benefits of yoga – including improved strength, concentration and flexibility – 2-3 half hour sessions each week is a good place to start. This isn't too much that you'll overstretch your muscles, but is regular enough to provide consistent improvement.
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['There is no set formula for how often you should take a break from exercise, including weightlifting.', 'Anywhere from every eight weeks to every sixteen weeks is the norm with the average being every twelve weeks.', 'This break period from working out has been referred to by some as S.T.O.P.']
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Rest Between Workouts The American College of Sports Medicine recommends that most adults lift weights two to three times per week using full-body workouts. That gives you one to two days between workouts to recover, which goes along with the 24-hour minimum rule.
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Do 1-3 Chest Exercises Per Workout Rather than doing every chest exercise in existence, stick with 1-3 chest exercises per workout. More specifically, 1 exercise if you're using a full body split, 2 exercises if you're using an upper/lower split, and 2-3 exercises if you're using a push/pull/legs split.
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Train your legs muscles at least twice per week but no more than four times weekly on non-consecutive days. How often you do train depends on the intensity of your session and your goals.
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Talk to your doctor or physical therapist about the timing of strengthening exercises for the ankle. Typically you can start them when you are able to stand without increased pain or swelling. Do 8 to 12 repetitions of these exercises once or twice daily for 2 to 4 weeks, depending on the severity of your injury.