Sunday, August 18, 2019

Why You Need To Stretch After Your Workout

Stretching after working out is a highly recommended practice. The benefits of stretching before a workout are often discussed, emphasizing its role in injury prevention. When you stretch after a workout, you benefit from both physiological and psychological effects.

Your muscles should be warm before you begin your stretching. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm.
Benefits of Post Workout Stretches:

Increased Flexibility
One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. It helps constricted and contracted muscles release back to their more comfortable state and your body will eventually become more flexible, which can help prevent injuries
With consistent post -workout stretching, the body becomes more flexible. You will find it easier to bend, stand, squat and do a host of other flexibility related exercises, which would have otherwise not been possible. It has been seen that leg stretches done after a long run increases muscular power and endurance especially for runners.

Improved Blood circulation
When you indulge in an intense workout, the body pumps blood faster to the heart making it beat at a rapid rate. Stretching allows the body to cool down and also helps the heart beat to return to normalcy. The release of lactic acid during an intense workout is broken with stretching.
This allows muscle recovery and repair. The blood circulation to the muscles is once again resumed with stretching. This also allows the heart rate to come back to its original resting rate.

Eliminates Lactic Acid
The moment you workout muscles, the body produces lactic acid which makes the muscles fatigued and sore. Hence, it is important to stretch as stretching eliminates the lactic acid that has accumulated inside the body and also relaxes the muscles.

Boost your energy
If you stretch properly, you’ll likely notice that your energy level is steady and consistent. When the body cools down, the brain releases endorphins, a natural and healthy feel-good chemical. After a good post-workout stretch, you’ll be energized and ready to meet any challenge.

Pain Prevention
Stretching properly after a workout will not dissipate the pain but will definitely minimize it to a large extent. On the other hand, if your muscles remain tight after a workout, it increases your risk of muscle injury. Stretching can actually minimize and reduce your predisposition to injuries.

Improved Range of Motion
Muscles that have not been stretched tend to remain constricted which prevents you from using them to their full capacity.
If you use your muscles and stretch them after a workout, you will be able to utilize the same muscles towards a greater range of motion. This will get your better results because you will have used your muscles to their maximum capacity.

Increased Muscular Coordination
Enhanced muscle coordination is a common benefit of stretching, especially for people participating in strength training. When you stretch tired muscles, you give them better functional mobility and allow them to synchronize properly.

Gradually slows down the body
When you go through an intense bout of exercise, your body can feel drained and fatigued, but stretching and breathing techniques will help you feel rested and relaxed. By gradually slowing down the body, as opposed to just stopping cold, you maximize the benefits of your workout.

Mental clarity and mind-body connection

Stretching isn’t just for the muscles. It also helps harmonize your mind, relax your mood, and relieve stress. Stretching also gives you a chance to tune into your body, taking notice of any sore muscles or joints that need extra attention or a break.

Friday, August 16, 2019

Time Management to Achieve Your Fitness Goals

1. Have a goal.
You’ve heard the saying: “If you don’t know where you are going, how will you ever get there?” It can be easy to lose track of time and direction if you don’t have an end goal in mind. It is important to get pretty clear on what exactly your goals are. Whether you want to lose weight, increase muscle, change your eating habits, manage your stress or change careers, deciding what your goals are is an important step to managing your time and being successful. Write your goals down and place them somewhere where you can see them every day. This will help serve as a reminder when life gets hectic, and will help you stick to your goals when it may seem easier to skip them.

2. Create a timeline.
Once you have determined what your goals are, spend some time creating a timeline. I like to start from the finish line and work backwards. For example, let’s say your goal is to run a particular, figure out how much time you will need to prepare. The same concept can be applied for other goals such as weight-loss, gaining mass or even getting more sleep. Start at the end and figure out how much time you will need to reach your goal.

3. Figure out what you need to do.
Now that you know where you are going and how much time you will need, it is time to write down exactly what you will need to do. If you want to lose weight, for example, you will likely engage in exercise, change your eating habits, drink enough water and get adequate sleep. Tackle each of these areas individually. What will you do for exercise? How many days a week? Will you take classes? Run outdoors? Get super specific and write these things down. Changing your eating habits requires you to make a grocery shopping list and plan your meals. If you eat out, set up some guidelines, such as choosing vegetables for side dishes, having a source of lean protein and drinking water or other calorie free beverages. Getting enough sleep requires you to make some healthy changes, too. Again write down these steps to help you get where you need to go. The clearer, more vivid you get, the better you will be in managing your time and reaching your goals.

4. Schedule your workouts.
Keep your workouts, trips to the grocery store and other healthy “to-dos” in your calendar, just as you would your work meetings or doctor’s appointments. Set reminders on your calendar to help you stay on track. Even better, arrange to exercise with a friend, which will increase your commitment and keep you accountable.

5. Plan your grocery trips.
Make it a point to schedule in time each week to go grocery shopping. Create a list and, if possible, keep it on your phone. By making it a point of going to the grocery store and taking a list with you every week, you will save yourself time and guess work, and reduce the temptation to fall off track with your eating habits.

6. Prepare your food in advance.
Now that you have gone to the store, build in time to prepare your meals. This can be done a few times a week (say Sundays and Wednesdays) or every morning for the day. Whatever your timeframe may be for preparing your food, it is important to build it into your day to make it easier to stay on track and work toward your goals. If you end up eating out often, spend some time reviewing the menus ahead of time so you have an idea of the healthy options available.

7. Take advantage of your “down” time.
When the kids are down for a nap or you have an extra few minutes at the office or on the weekends, take advantage of this time. What tasks have you been putting off? Use this time to get them done. If you are at work, take a walk. If the kids are asleep, get in a home workout. While it’s easy to feel overwhelmed and feel like you just “don’t have the time,” the reality is we can create the time if we make our goals a priority.

8. Check in weekly.
Once a week, take the time to evaluate your progress, your time and the plans for the upcoming week. Do things need to shift a bit? What were your barriers? This step is important as it will help keep you balanced and present. It allows you to shift things around and refocus for the next week.

Wednesday, August 7, 2019

Yoga, Benefits Beyond The Mat

Yoga, an ancient practice and meditation, has become increasingly popular in today's busy society. For many people, yoga provides a retreat from their chaotic and busy lives. This is true whether you're practicing downward facing dog posture on a mat in your bedroom, in an ashram in India or even in New York City's Times Square. Yoga provides many other mental and physical benefits. Some of these extend to the kitchen table.

Types of Yoga
There are many types of yoga. Hatha (a combination of many styles) is one of the most popular styles. It is a more physical type of yoga rather than a still, meditative form. Hatha yoga focuses on pranayamas (breath-controlled exercises). These are followed by a series of asanas (yoga postures), which end with savasana (a resting period).
The goal during yoga practice is to challenge yourself physically, but not to feel overwhelmed. At this "edge," the focus is on your breath while your mind is accepting and calm.

A Better Body Image
Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance.
Yoga studios typically don't have mirrors. This is so people can focus their awareness inward rather than how a pose — or the people around them — looks. Surveys have found that those who practiced yoga were more aware of their bodies than people who didn't practice yoga. They were also more satisfied with and less critical of their bodies. For these reasons, yoga has become an integral part in the treatment of eating disorders and programs that promote positive body image and self-esteem.

Becoming a Mindful Eater
Mindfulness refers to focusing your attention on what you are experiencing in the present moment without judging yourself.
Practicing yoga has been shown to increase mindfulness not just in class, but in other areas of a person's life.
Researchers describe mindful eating as a nonjudgmental awareness of the physical and emotional sensations associated with eating. They developed a questionnaire to measure mindful eating using these behaviors:
Eating even when full (disinhibition)
Being aware of how food looks, tastes and smells
Eating in response to environmental cues, such as the sight or smell of food
Eating when sad or stressed (emotional eating)
Eating when distracted by other things
The researchers found that people who practiced yoga were more mindful eaters according to their scores. Both years of yoga practice and number of minutes of practice per week were associated with better mindful eating scores. Practicing yoga helps you be more aware how your body feels. This heightened awareness can carry over to mealtime as you savor each bite or sip, and note how food smells, tastes and feels in you mouth.

A Boost to Weight Loss and Maintenance
People who practice yoga and are mindful eaters are more in tune with their bodies. They may be more sensitive to hunger cues and feelings of fullness.
Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.

Enhancing Fitness
Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can also have an impact on a person's exercise capacity.
Researchers studied a small group of sedentary individuals who had not practiced yoga before. After eight weeks of practicing yoga at least twice a week for a total of 180 minutes, participants had greater muscle strength and endurance, flexibility and cardio-respiratory fitness.

Cardiovascular Benefits
Several small studies have found yoga to have a positive effect on cardiovascular risk factors: It helped lower blood pressure in people who have hypertension. It's likely that the yoga restores "baroreceptor sensitivity." This helps the body senses imbalances in blood pressure and maintain balance.
Another study found that practicing yoga improved lipid profiles in healthy patients as well as patients with known coronary artery disease. It also lowered excessive blood sugar levels in people with non-insulin dependent diabetes and reduced their need for medications. Yoga is now being included in many cardiac rehabilitation programs due to its cardiovascular and stress-relieving benefits.
Before you start a new exercise program, be sure to check with your doctor.
Researchers are also studying if yoga can help people with depression and arthritis, and improve survival from cancer.

Yoga may help bring calm and mindfulness to your busy life.