Why it is important to calm down after exercise This is one of the most overlooked aspects when it comes to exercise! Read on to find out more about stretching and how to do it..
Stretching should be a basic step in your training, and it is at least as important as, for example, strength training. given the same meaning as strength training for example. Before we exercise, we should warm up; when we finish training, we should stretch. There are many benefits to it, and one of the most important is injury prevention.
Benefits of stretching:
That is probably one of the most important benefits! After we train, the muscles go through many processes that cause them to contract and become "shortened" (they simply have a different shape), and therefore you will feel stiffness and tenderness if you do not try to correct the condition by extend.
- One of the most important benefits, as I said, is flexibility
- it helps contracted muscles to return to their more comfortable state leading to your body becoming more flexible and relaxed
- all of the above prevent injuries
2. Improved blood circulation
Performing stretches regularly can improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten recovery time and reduce muscle pain.
3. Extra energy
If you have a good stretching routine, you will probably notice that your energy level is even and consistent. When the body cools, the brain releases endorphins, which are a natural and healthy "feel-good" hormone. After a good relaxation exercise after training, you are energetic and ready to face any challenge.
4. Pain prevention and reduction of the risk of injury
Stretching properly after exercise will not remove the pain, but will definitely minimize it to a great extent. On the other hand, if the muscles remain tight after a workout, the risk of injury is greater. Stretching can actually minimize and reduce your risk of injury.
Some tips to make your stretching routine more effective!
- Static stretching exercises are suitable for after training, and every time you perform one of these exercises, hold it well in advance so that the muscle has the time it needs to restore its shape.
- Foam roll is a great addition to your workout routine - especially if you have a part of your body that is tighter than all the others; it also increases circulation and helps to lower the heart rate.
- Think of stretching as a way to reset and achieve balance after putting your body through stress. Instead of seeing it as optional, think about stretching yourself as part of your training; that way you will maximize the benefits of all the hard work you have put in.
- We recommend that you stretch before exercising as well; dynamic stretching is a good suggestion for those who are going to have high-intensity training.
5. Great for stress relief
When you experience stress, there is a good chance that your muscles are tense. This is because your muscles tend to tighten in response to physical and emotional stress. Focus on areas of your body where you tend to hold on to stress, such as the neck, shoulders and upper back.
How and how often you should stretch?
Until now, we have discussed why it is important to reach out and provide examples for a better understanding. But how often should you stretch How long should you hold one of these stretching exercises And how many times should you do each exercisese?
The American College of Sports Medicine (ACSM) underwent a wide range of studies to answer these questions. Stretching has been studied much less than other forms of exercise, so the science is not as strong. However, based on the evidence, they agreed that:
- Healthy adults should do flexibility exercises (stretching, yoga) for all major muscles: neck, shoulders, chest, back, hips, legs and ankles-leasttwo to three times a week.
- For optimal results, you should use total60 seconds on each stretching exercises. So if you can hold a particular exercise for 15 seconds, it would be ideal to repeat it three more times. If you can hold the exercise for 20 seconds, two repetitions would do the trick.