Dear fitness advisor,
One time, I searched online and found out an article saying that resistance training can actually increase flexibility.

I like Fast 10 resistance training and Power 90 Sculpt, so I want to ask you if I do these two programs correctly, which means I work hard my muscles, let them rest for at least 24 hours to 48 hours, and then do again, can I increase my flexibility without the need of doing any stretch workout?

And if I continue this routine with any resistance training program properly for the rest of my life, will I lose my suppleness when I get aged?

Is it true that resistance training will decrease the body flexibility like many people say?

Fitness advisor,
While waiting for your reply, I want to tell you that I have read Beachbody newsletter. The article I read may be article # 9. In that news, I read the truth about resistance training. They say something like "If you were to use only one fitness program, resistance training can be the most effective to keep you healthy and fit".

Does that mean doing resistance exercise with proper rest (suppose that I don't do cardio or stretching) can help me maintain or improve my flexibility as well as other area of fitness?

Thanks and hope to hear from you soon

This is a good question and to a point your answer is yes. However, you sound like you're looking for an excuse not to stretch at all and this could cause you problems.

During a workout, muscles contract (get smaller) as you add resistance. Muscle contractions make you stronger and stronger muscles move your body better. The more weight, the higher threshold muscle motor units fire, the stronger you get. When relaxed, muscle fibers "expand" or stretch out slightly on their own. Stretching helps this process as an overworked (contracted) muscle needs help to stretch back out to "normal". Over stretching, without contracting the muscle, can stretch your muscle fibers too much to the point where they because very susceptable to injury. Not stretching at all does the same thing, in the opposite direction. This is why most workouts have a cool-down where you stretch out your worked muscles. If you have an ample cool-down after each workout then, yes, it's possbile that you never need to only stretch. In fact, stretching after a workout, when warm, is far more effective than trying to stretch cold--which is something I do not recommend.

As for cardio, that is a simple matter of sustained elevated heart rate. A circuit workout gives you very little time to recover. So while your heart rate spikes and recovers throughout a workout, it never drops very low and your average heart rate is generally just as high or higher than a "cardio" workout. So using circuit type workouts it is possible that you never need to do "cardio" because you're already doing it.

Dear Fitness Advisor,
Thanks for your vivid answer.
Well, I actually like stretching as long as stretching exercise should not be too long.

According to your answer, does that mean I only need to do cool down and that will be enough?

Besides, can you answer for me about resistance training can promote extra flexibility?

I don't talk about body building in which I think too much muscles may shorten body ligaments. Suppose that I just strengthen and toning my muscles like Fast 10 does, does it really reduce my flexibility even if I give them proper rest?

Thanks again and see you later.

Dear Fitness Advisor,
I know that among Slim in 6 and Slim Series workouts, there is one or two workouts that have a very short stretch, and I think that will be ideal to me. Certainly, I will do Slim and Limber on my days off.

I don't know if you can tell me which workout has the shortest stretch, so I can combine it with Fast 10 total body workout. That will be so perfect for me.

By the way, are you Steve Edwards, the guy with a fresh and cheerful smile among fitness and wellnes professionals?

Thanks and see you soon

Resistance training, by definition, does not increase flexibility. However, it could actually do so in some individuals because many people who don't exercise have muscles that are already extremely tight and contracted so that any type of exercise will lengthen them, essentially "stretching them out". However, as you get more fit you will need to add more weight in order to effectively workout your newer, fitter phsysique. At this point, contract your muscles will decrease your flexibility and you'll need to stretch them out after training. You don't need a long and lengthy stretching session, though they can be helpful. But dilligence paid to a short and thorough cool down session where all the muscles are stretched out (even if for a short time) can be very effective.

The best cool downs we have are in P90X (because it's the most intense workout). You can find these in the trainer's corners on MyBB also under the Jump Start programs. But don't worry too much about it. I would say an ample cool down and Slim and Limber on your off days will be enough to keep you supple in life.

There's only one Steve Edwards around here, but I'm not always fresh and cheerful

Thans a lot Mr Edwards,
Well, if you say so, I can be really comfortable when I use Slim in 6 and Slim series workouts.
About Slim and Limber, I will absolutely use it on my off days. Anyways, it is still shorter than Cool It Off a lot.
I don't like long stretching because I suppose that stretching only makes me feel good if I work out hard and cool down after that. It is exactly like you said; when my body is still warm, stretching is more enjoyable than actively stretching without doing exercise.

Besides, if I do Slim Series, do you think it will be a good idea if I substitute Cool It Off with Slim and Limber? Or on the day the Slimming Guide recommend stretching, can I just totally rest?

Thanks again for your answer and hope to see you soon.

P.S: I look at your picture and your smile is really nice. You may be 20 years older than I am but you also look more energetic than I am. that is why I say you have a fresh and cheerful smile.

Dear Mr Edwards,
I forgot to ask you this.
If I do Fast 10 total body, I will receive an intense resistance training.
The workout is 12 minute long. If I add 3 more minutes stretching to cool down, it will become a most perfect workout for me when I am in short time.
So which cool down parts will you suggest for me among slim in 6 and slim series or other beachbody workouts in those 3 minutes?

Hope to hear from you soon. Thanks!

from your other thread, here is your stretching answer that echos Denis:

Exactly. CIO doesn't just have a longer stretch, but a long warm-up that is really a recovery workout, so the effectiveness of the stretch is amplified. S&L is great but you should do it warm, so either you should warm-up on your own or do it after a workout. CIO is all in one. Deb takes your throw a long warm-up (or easy workout if you prefer). Then you stretch. So it's a highly effective recovery workout, whereas S&L is much less thorough, though still pretty good (and oodles better than nothing).

On F10, again it's a matter of effectiveness. There workout is good. It works all of your muscles and will keep you from wasting away and you should see improvement (of course this depends on your fitness level.). But it's also a 10-minute workout and, no matter what, not as effective as a longer workout. So it's one of those up to you situations. You get out of it what you put into it. Harder work = better results, at least as long as your plan is sound. F10 also has those bands cardio workouts that are 20 minutes long. Those are very effective for 20 minute workouts. In fact, one of those combined with the 10-minute upper body routine and S&L and now you're doing a highly effective 40-m routine.

Dear Mr. Edwards,
I understand what you say. I used to read some research saying that a workout will be efficient if it lasts 30 minutes.
However, I also hear that if we break that time in 3 segments: 10 in the morning, 10 in the afternoon, and 10 in the evening, we still have the same benefits as we do all in one time.
Is that a myth or is it really true? Will my metabolism or my sleeping pattern affected if I break the time like that?
For example, doing exercise in the morning will effectively boost metabolism very high, I agree. However, doing in the evening won't be the same, will it? Moreover, doing exercise especially vigorous one like cardio in the evening can prevent us from sleeping about 3 hours?
I don't know if this is a truth or that is just a rumour. If you know, please tell me.

Thanks, Mr. Edwards.