Category: Blog

Why do we think stretching is good before and after exercise?

Nobody undermines the importance of exercise in our daily lives but we have not been to garner the importance of Stretching before and after exercise. It is generally thought stretching is to be either done before or after the workout. It will do wonders if you do it at both intervals. 

 

At first, we need to understand The Kinds Of Stretching are-

 

Active Stretching– Done either before, after, or during the workout. Done by contracting the opposing muscle to the area you are relaxing into the stretch.

 

Passive Stretching– Done after the workout with bodyweight equipment, and the body gets to relax.

 

Dynamic Stretching– Done before and during workouts. It requires the body to move through stretches repeatedly in a fluid motion.

 

Static Stretching– It is done during and after workouts, and is done by keeping the body stretched for a longer time.

 

The next thing Benefits Of Stretching Before Exercise-

 

Reduce Fatigue– With the right amount of stretching, your muscles are bound to get less fatigued and have longer workouts.

 

Boosts Energy and Motivation- If the stretching is through the back and spine, then this increases your concentration levels as blood flows well through to the brain, giving you the push for a great workout.

 

Prevent Injury– Getting into training or exercising before getting warmed up is going to cause the tearing of muscle tissues and fibers.

 

Fresh Oxygen Flow- Stretching encourages a fresh flow of oxygen through your bloodstream to the rest of the body enhancing your performance and reducing the chances of injury if any.

 

Benefits Of Stretching After Exercise-

 

Immediate Body Repair- With the improved blood circulation because of stretching the muscles get to relax and repair themselves with enough oxygen.

 

More Flexibility- With more flexibility in the body because of stretching you will realize you can do more exercise positions with ease and comfort.

 

Less Risk Of Cramping- With the elimination of lactic acid through stretching the muscles relax and let energy, body fluids, and blood flow without any obstacles which lessen the risk of cramping.

 

Treat Your Body Like It’s The Only Place You Live in As That is The Truth.

Nutrition is at the heart of any healthy lifestyle, but it always starts with “right” eating. You can have all the right nutrients if your whole day goes by staying at home and cooking all the sumptuous meals, which are lip-smacking and good for health too.

The real conflict arises when you are on the ‘Go Getter’ mode all day, and you end up either skipping your meals or end up hogging on sugary junks with just no nutrition. We are here with some healthy foods that are going to make your food platter look healthy, versatile, colorful, and just tasty. There are plenty of such food options to choose from-

 

Fruits & Berries-

Don’t we all just love them? 

With just no preparation and being hugely popular, they give your body the boost of all the nutrients required in a day. Fill Your Bowl Right Away!!

 

 Protein Bars- With any macronutrients, you desire they have it all. Protein Bars are the power pack houses that suit the requirements of balanced nutrition. Protein bars are easily available and just take a minute or two of yours to fuel your body the right way. Grab Yours Now!!!

 

Nuts & Seeds- Loaded with minerals and vitamins these superfoods are crunchy, filling, and help in reducing weight too. For instance, almonds and walnuts have vitamin E, antioxidants, Magnesium, and tons of fiber. Don’t let a day go by without a handful of nuts and seeds.

 

Hummus & Veggies- A wholesome food and an awesome on the move snack. It is a treat for vegetarians who want complete meals. Veggies are a must as they have the most concentrated form of nutrients. Prepare it once a week and enjoy this sumptuous snack on a regular basis.

 

Trail Mix– Don’t go for the trail mixes available in supermarkets as they have no nutrition but empty calories. Make a healthy one at home with the right blend of almonds, cashews, dried raisins, and some whole- grains finely shredded. This trail mix is bound to fuel you up the right way.

 

Fish & Seafood- Fish is considered one of the healthiest foods on the planet. It is a powerhouse of Vitamin D and proteins. Research shows that people who eat seafood a lot tend to live longer and have a lower risk of chronic heart ailments and neurological disorders. Get and Grill that fish now!!.

 

One-Time Use Protein Powder Packets- Shake it and drink it. The best solution when you are on the move. Without much effort, you have got a power booster. Yes, we assure you that they are pocket friendly as you can use your favorite protein powder and pack it into smaller reusable packs for your daily use.

 

Your body does everything for you. These simple habits of eating healthy and right daily are what it truly deserves. With no more delay treat it well now!!

With the pandemic hitting almost every aspect of our lives, Let it not take a toll on your exercising regime. These tough times of pandemic have made us realize how fragile is human life, and with all humility, we must endeavor to do all that it takes to keep it healthy physically, mentally, and emotionally.

 

All good things begin with your humble abode. Here is how you can have great workouts and pave your way to that chiseled physique with these top 15 strategies- 

 

Reps Addition– Max out your reps per set to have a progressive workout. The old school thoughts of conventional 10-15 reps per set is a pass. Research shows that for hypertrophy to be effective there has to be a broader spectrum of the no. of reps per set. To level up your workout try to make your way up to 30 reps per set.

 

Set Addition– Challenge your muscles by increasing the number of sets you do of an exercise for a specific body part. Churn your muscles and take them for a ride by simply increasing your no. of sets from for instance 5 to 10 for a specific exercise and see the results.

 

Reduce Rest Time– For a great workout just reduce your rest gap between your exercise. Drop it from 90 secs to 60 secs. Let your body be in full swing with shortened rest intervals.

 

Try Not To Be stable– We are just talking about your workouts and nothing else. The more our body gets in contact with the ground the more stable you are about to be. If you try to reduce the support from the ground no doubt you will have less stability but it is so much easier to increase your exercise intensity now.

 

Focus On Unilateral- When working out focus on being unilateral that is focus on one limb rather than being bilateral. The biggest effect of this is to identify the imbalances in physical structure and improve muscle symmetry. For example, you may try Bulgarian split squats than the regular performing squats, or try reverse lunges and many more.

 

Use High-Intensity Techniques (HIT)- HIT has been scientifically proven and has been a sure shot kick-ass way to increase the challenge of a workout. HIT makes home workouts effective when you target the same muscle group by doing two exercises back-to-back. Body Building techniques such as pre-exhaust, forced reps, drop sets, and rest-pauses are such proven techniques that will increase blood flow into the muscle which will enhance your workout.

 

Use Bands- The use of bands and sliders is an awesome way to increase the challenge of exercises without having to add more weight. You can make your push-ups more challenging with sliders. Resistance bands and sliders are great gadgets for increasing exercise intensity without adding resistance.

 

Add Variations In Exercise- With the passage of time and vigorous training you are bound to get in that comfort zone in your training. Get into that experimentation mode and try a variation in your exercise routine.

 

Train More Frequently- Increase the no. of days for your workout to stimulate muscle growth. Research clearly shows by focusing on a muscle group for 2-3 days gives superb results than training it once a month.

 

Pulses and Pauses–  Adding pauses and/or pulses during each repetition effectively increases the total amount of time that your muscles are under tension, which means they ultimately have to do more work.

 

Commit To A Healthier You Now!!!