Adding Static Stretching to Your Workout Routine

To highlight the purpose of the article and its utility

Static stretching is a form of flexibility training that involves holding a stretch in one position. The goal is to increase your range of motion, but it can be just as important to understand when not to use static stretching. The term static comes from the fact that while you are holding the stretch, you are not moving your body or limbs. Static stretching can be used before or after exercise sessions or even throughout the day when sitting at your desk working on your computer or laptop. Let’s begin by breaking down pre and post-exercise static stretching.

Pre-exercise static stretching is a technique used to improve flexibility and range of motion, prevent injury, and enhance athletic performance. Stretching before exercise reduces muscle soreness after exercise by facilitating blood flow to the muscles being stretched. This is especially important for those who have tight muscles that can prevent blood from flowing freely through them during exercise.

Tips for successful pre-exercise stretching without risking injury include: 

  1. Focusing on your major muscle groups: without focusing on the larger muscle groups you may overstretch certain areas without adequately working others
  2. Hold stretches for 15-30 seconds: Progress slowly and gently without bouncing during a stretch. Breathe normally and stop stretching if you feel pain or discomfort
  3. Avoid overstretching: overstretching before exercise may actually lead to a decrease in strength and power

Post-exercise static stretching has been shown to be effective in the reduction of delayed onset muscle soreness, which is one of the most common complaints of athletes. This type of stretching also has other benefits including stress relief and relaxation. Static stretching increases blood flow to your muscles, which means more oxygen and nutrients are delivered to them after a workout.

These tips help us achieve effective post-workout stretching: 

  1. Target the muscle groups worked during your workout. This will help aid in the recovery of those muscles.
  2. Hold stretches for longer: 30-60 seconds. The longer stretching time helps delay soreness
  3. Practice deep breathing: focusing on your breathing will help you release tension and listen to your body while you are stretching

Pre and post-exercise can be appropriate times to practice static stretching, but when should we avoid it?  

  1. Before explosive activities such as sprinting, jumping, or weightlifting. Static stretching can actually decrease performance in activities as these
  2. When muscles are “cold”: Make sure your muscles are already warmed up before static stretching. Cold static stretching can lead to injury.
  3. If it does not feel comfortable: use dynamic warm-ups or foam rolling for muscle release

The purpose of stretching is to relieve muscle tension and improve flexibility, but it is important to remember that the goal is to achieve these benefits in a safe and effective way. It should not be done just because someone else does it or because it is a part of your routine. The benefits of stretching are only realized when there is an improvement in flexibility and mobility. Listen to your body and remember your own needs and goals.

Ready to transform your approach to fitness and wellness? Dive deeper into effective stretching techniques and personalized health strategies on our site. Explore now and take the first step towards a more balanced and injury-free lifestyle.

 

 

 

 

This article was originally posted at https://activehealth.godaddysites.com

The Kinetic Key: Unlocking Exercise Value with Dynamic Stretching

Dynamic stretching involves active movements that help improve flexibility, warm up the muscles, and enhance overall athletic performance. However, it’s crucial to know when to incorporate dynamic stretching into your workout regimen to maximize its benefits while avoiding potential drawbacks. In this blog, we’ll explore the appropriateness of dynamic stretching, emphasizing its application to various situations. Let’s break down what dynamic stretching really is and why it is important to your workout routine.

Dynamic stretching is a good choice for pre-workout warm-up because it increases blood flow and muscle temperature in preparation for more intense exercise. Dynamic warm-ups involve movements that mimic the action you’re about to perform. This type of stretching also helps reduce risk of injury by improving range of motion and preparing your muscles for activity. Some examples of dynamic warm-ups are walking lunges, butt kicks, and leg swings- all full range of motion, active movements. Completing a dynamic warm-up gets you ready to take on a full intensive workout, but you can also use dynamic stretching for sport specific exercising. Let’s look more into that.

The purpose of dynamic stretching is to prepare your body for physical activity, so it may seem a no-brainer that dynamic warm-ups are also highly beneficial in sport specific training. Performance in sports such as basketball, volleyball, sprinting or throwing in track and field is greatly increased with dynamic stretching. For example, if your sport or activity involves running it would be beneficial to warm up with exercises such as lunges, heel scoops, or skipping. These will all prepare your body to move better and more flexibly as opposed to beginning an activity with no warmup.

As with anything, you don’t want to overuse dynamic stretching. If your warm up is too long or intricate you risk poor performance during the activity you are warming up for. Improper dynamic stretching can also lead to imbalances or injuries- make sure your movements are slow and controlled at the beginning and progress in intensity with your warm up. A good balance of dynamic stretching and static stretching is the recipe for success.

Try adding dynamic stretching to your next workout warm-up and let us know if you feel a difference in your performance!

Ready to elevate your workout routine with dynamic stretching? Dive deeper into effective warm-up strategies on our website. Click here to unlock your full athletic potential and ensure safer, more effective training sessions. Transform your performance today!

 

 

 

 

This article was originally published at https://activehealth.godaddysites.com

Sugar – The Real, The Fake, and The Ugly

Many people are trying to cut down on sugar. It’s not just because they want to lose weight, but also because they’re worried about their health. Many types of non-sugar sweeteners have been discovered in nature (for example, stevia), while others are produced synthetically. These substitute sweeteners have been found in common foods that get labeled as “sugar-free” or “diet”. The Washington Post warns that items such as “bread, yogurt, oatmeal, muffins, canned soups, salad dressings, condiments and snack bars” may contain substitute sugars. Why should we care?

Research surrounding substitute sugars is inconclusive in many aspects. People use them to avoid calories and lose weight. Others are trying to avoid negative health effects associated with heavily processed foods (ahem, added sugar) such as increased mortality.

Sugar substitutes are marketed as being healthier and better for weight loss than sugar. However, this is conflicting. Although some studies suggest they may help with weight loss, others indicate they reduce insulin sensitivity (which makes your body store fat more easily) and worsen sugar cravings. They may also decrease your sensitivity to “sweet” due to being hundreds of times sweeter than glucose.

Other health concerns have also been raised with sugar substitutes. Aspartame (NutraSweet, Equal) was linked to a higher risk of stroke in women who consumed at least one drink per day containing aspartame compared with those who never drank these beverages. This suggests that aspartame could be a risk factor for stroke when consumed frequently. Acesulfame potassium (Sunnett, Sweet One) and sucralose (Splenda) have also been linked to an elevated cardiovascular risk.  Aspartame, Sucralose, Acesulfame

Erythritol is a sugar alcohol that is often used as a low-calorie sweetener. It has been shown to increase platelet reactivity in vitro and thrombosis formation in vivo. This supports other studies that indicate an increased risk of cardiovascular events and stroke with the consumption of these products.

In addition, some artificial sweeteners can cause digestive problems such as bloating and diarrhea. There are also concerns that artificial sweeteners may disrupt your gut microbiome if consumed regularly or over long periods of time.

The key to success here, as it so frequently is, is moderation. If you consume sugar substitutes in moderation- you are less likely to have a significant risk for these health problems. Do you use sugar substitutes in your diet? Talk to your primary care provider today about sugar intake and health alternatives.

Curious about making smarter choices for your health? Dive deeper into the world of sugar substitutes and discover healthier alternatives on our website. Click here to learn more and take control of your wellness journey today!

This article was originally posted at https://activehealth.godaddysites.com