вторник, 27 октября 2009 г.

4 Things You Should Be Doing Post-Workout

So you just had the best sweat sesh at the gym…you killed your workout, gave your all, and you feel fabulous. Now what? You’re not done. Even though your actual workout is done, there are 4 things that you should be doing right after your workout if you want to see the best results possible!

1. Cool Down.

So many people think it’s okay to skip the cool down. I usually do a 3-5 minute walk for my cool down. Why do you need to cool down? Your body needs to take time to gradually get back to its normal heart rate. You can’t go from 90 to 0 in 2 seconds and expect your body to be okay to just go about the rest of the day. Don’t skip your cool down!

2. Foam Roll & Stretch.

Not only do we need to stretch pre-workout (dynamic stretching), but it’s also important to do some static (still) stretches post-workout. Really focus on stretching the muscles groups that you just worked out. This is also a good time to foam roll for a few minutes. I would foam roll first to loosen up the muscles, then stretch right after. This won’t take you more than 5 minutes and it will help prevent you from being extremely sore from your workouts. Take care of those muscles…you need them!

3. Hydrate.

You probably just sweat out a gallon of water (if you sweat as much as I do anyway, ha!) so you need to make sure that you replenish your body by drinking plenty of water after your workout.

4. Fuel aka Eat.

It is so important to eat after you workout. Your body needs protein within half an hour of working out to aid in repairing your muscles. When we work out, we are tearing our muscles. In order for them to repair themselves and grow they need fuel (protein). A lot of people (girls specifically) fear eating after they workout…they think that if they eat, their workout was for nothing. It’s actually the other way around…if you don’t eat after a workout, you’re doing it wrong. Your body needs fuel! Just make sure to eat a healthy meal and you definitely won’t be reversing the workout you just did.

These things won’t take too much time, and they are essential for a successful health & fitness journey! Make time for these 4 steps after you workout and you’ll be golden.

xo, Jess

Original article and pictures take static.blovcdn.com site

вторник, 20 октября 2009 г.

4 Stretches You Should Be Doing (But Aren't)

Got pain?

Is your back in pain? There's a good chance your back isn't really to blame. The root cause of everyday aches is often a simple case of inflexibility. Try the stretches on the next pages from David Reavy, founder of React Physical Therapy in Chicago, who has worked with elite athletes including NFL player Matt Forte and Swin Cash of the WNBA. Do them pre- or post-workout, or whenever you need loosening up. Start with a daily dose, then switch to one to three times a week to maintain your motion gains. Add in the suggested strength moves to help keep your body balanced and pain-free.

For pain in your knees

Blame this: Tight feet or ankles

You probably don't think about the muscles in your feet all that much, but truth be told, they are constantly working hard for you. Tightness in the feet or ankles can be felt everywhere—but especially in the knees, which take on much of the pounding from what's happening directly below them.

Feel-better move: Plantar fascia stretch

Kneel with your toes tucked, placing your weight on the balls of both feet. Slowly lower your upper body until you're sitting on your heels. Place your hands on the tops of your thighs and lean back. Hold for 20 to 60 seconds.

Strength supplement

To get your knees back in top form, you'll have to work your glutes and quads big time. Try basic body-weight squats, advises Reavy. This tried-and-true exercise will help fix any lower body imbalances you may have.

For pain in your lower back

Blame this: Tight hips

The hip flexors cross eight different joints, says Reavy: "When these muscles are tight, it shuts down the abs and glutes, and if those aren't working at their full strength, you'll feel it in the lower back."

Feel-better move: King cobra stretch

Lie facedown, palms under shoulders and slightly turned out. Slide left leg up toward hips and bend knee; right leg stays extended with toes turned in. Push up until arms are straight. Keeping hips on floor with elbows close to sides, turn head and upper body slightly to the left. Hold for 20 to 45 seconds; switch sides.

Strength supplement

To help reduce back pain, do exercises that strengthen your abdominals (such as planks) and hip flexors (think straight-leg raises).

For pain in your shoulders

Blame this: Tight back

That clicking sound may be coming from your shoulders, but they're not the only guilty party. "The shoulder is a ball-and-socket joint, with the ball of the humerus—upper arm—sitting inside a cavity in the scapula, or shoulder blade," says Reavy. "When your lower trapezius, or midback, muscles are weak, it can alter the mechanics of the ball and socket, causing pain." Tight lat muscles, also in the midback, can exacerbate the problem.

Feel-better move: Lat stretch

Kneel with arms extended forward on top of a stability ball, palms in and thumbs facing the ceiling. Sit back toward heels, pushing chest toward the floor; keep your back flat. Hold for 30 seconds. Move ball to the left, stretching your right lat muscle; hold for 30 seconds. Repeat on the other side, stretching your left lat muscle.

Strength supplement

Y-presses will strengthen the lower trapezius, helping keep your back and shoulders in balance and your shoulder joint in position, says Reavy.

For pain in your neck

Blame this: Tight chest

Even if you don't have a desk job, you likely still spend lots of time sitting in front of a computer, riding in a car or looking at your phone. That constant forward lean causes a tightness in your pec muscles, which run along the front of your chest. "Tight pecs pull you forward, which can create a strain or tightness in the neck," says Reavy.

Feel-better move: Pec stretch

Stand facing a wall with your right arm raised to shoulder height; bring your forearm flush against the wall. Rotate your torso away from your right arm, stretching the front of your chest and right shoulder. Bend sideways at the hip away from the wall. Hold for 30 seconds, then switch sides.

Strength supplement

Simple chin tucks build up the muscles along the front of the neck; one-arm rows are also helpful for staving off neck pain.

Original article and pictures take www.health.com site

пятница, 9 октября 2009 г.

4 Post-Workout Stretches for Walkers and Runners

Share it:

The finish line. Straight ahead in 100 feet. You look behind you, and they are on your heels. No time to stop! You sprint full speed ahead, heart pounding in your ears, feet hitting the pavement at full force.

And then the moment … You did it!

You finished the race in record time, and you beat the person behind you. Victory!

It’s the scene you see in every racing movie, and maybe it is something that you have experienced when running or walking in a race.

Here’s something that is often overlooked: What happens after you cross the finish line?

Well, if you just completed a 5K, 10K, half or full marathon, you are probably gasping for breath, hobbling to the nearest water station, and high fiving and hugging people in the finish area.

Regardless of your speed or intensity, most of the muscles of your legs are activated when you are walking and running. Whenever you finish these activities, it is critical to stretch to reduce muscular tension and prevent injury.

One of the number one causes of injury for walkers and runners is muscular imbalance. Strength training, mobility and stretching moves helps improve these imbalances.

This video provides a quick, four-move routine that you can do after a run or walk to

stay limber and avoid injury. Stretches included are for your: lower back, hamstrings (the three muscles on the back of your upper leg), your quadriceps (the big muscles in the front of your leg) and your calf muscles. I’ve included modifications for those who are less flexible, plus options to target additional muscles by tweaking the basic stretches I show. If you do these stretches after your walk/run, this will allow the muscles to continue to work in their full range of motion.

ELLEN Opens Up About Big Changes. Confirms She Is Moving On

Many knew what Ellen's plan was, but no one expected it to leak like this... (You will not believe what she did)

Learn More

Report ad

вторник, 6 октября 2009 г.

4 Post-Workout Stretches -- Personal Training Session

cat stretching on bench — Flickr photo by nagillum

Stretching has so many great benefits, Taylor explains. It helps with flexibility but it also helps blood get to your muscles after a workout, promoting faster recovery after weight training, easing soreness, and bringing down heart rate.

Don't stretch before working out -- it can actually increase your risk of injury.

Hold each of the following moves for 20 seconds.

1. One-legged seat squat

Grab a pole, exercise machine, or piece of furniture for balance. Lift one leg up to create a "4" and sit back as if sitting low into a chair. Hold on for balance and push your hips and butt further down to feel a great stretch. This is great for the hips, tush and quads!

2. Stability ball shoulder roll

Sit on your knees with a stability ball out in front. Place your arms on the ball and roll out. Pull your shoulder blades together and your chest down to get a full stretch in the arms, shoulders and chest.

3. Rainbow

This is one of my favorites for stretching out the outer portion of your back. Sit on the floor with your legs open in a straddle (straight and out to the sides). Cross your left arm over in front of you, then lean over to your left side with your right arm held up. Reach over as if you're left ear is trying to touch your left leg. Switch sides.

4. Butterfly

Our hips are often too tight from sitting all day -- this classic move will help.Sit on the ground with your legs bent and your feet together in front. Take a deep breath and try to lower your chest towards your toes. You can first try to make your nose

touch your toes, but aim for your chest ... at the same time push your

knees down.

As always, these are just general recommendations. Always check with your doctor before starting any exercise program.

More Taylor workouts to try:

Also see ...

Original article and pictures take static-01.cafemomstatic.com site

вторник, 27 октября 2009 г.