What is the recommendation for flexibility exercises from the American College of Sports Medicine?

The recommendation from the American College of Sports Medicine regarding flexibility exercises emphasizes that individuals should hold each stretch for 10-30 seconds and perform 2-4 repetitions for each major muscle group. This guideline is based on evidence that such stretching duration and frequency can enhance flexibility, promote optimal muscle performance, and reduce the risk of injuries.

Holding stretches for 10-30 seconds allows for enough time for the muscle to relax and elongate effectively, which is beneficial for improving overall flexibility. The recommendation to perform 2-4 repetitions of each stretch ensures that there is adequate stimulus for muscle adaptation and improvement in flexibility. Focusing on all major muscle groups is vital to achieving balanced flexibility throughout the body.

Other options do not align with the established guidelines. For instance, holding each stretch for only 5-10 seconds may not provide sufficient time for effective elongation of the muscle, and stretching just 1-2 times per week may not be enough to maintain or improve flexibility. Lastly, emphasizing strength over flexibility does not address the significance of flexibility in a comprehensive fitness program.