If you're visiting the gym, working out at home, doing yoga, incorporating extra steps, power walking, running etc. to improve your health, you're not alone. People of all ages are learning more about the benefits of working out and eating for better nutrition vs. a sedentary lifestyle, emotional eating and consuming empty calories that keeps our bodies in weight gaining mode. We're working hard to improve our overall wellness and that's great!
Contrary to popular belief, you can receive the benefits of a great workout even when you're not exercising at a hectic pace.
Relaxing, breathing deeply, and stretching before and after a workout routine can enhance your exercise and help to prevent injury. Taking time with yourself to relax, focus on mentally positive imagery and stretching, can go a long way to improve your mindset that in turn helps set the tone for the rest of your day.
When working out and weight training, receive extra support with Resolution drops, an exclusive proprietary blend of ingredients, including ammonium, avena sativa, calcarea carbonica and thyroidinum.
Resolution works to curb cravings and the more active you are, the more calories you can consume. It flushes fats and toxins from the system and keeps your food cravings away all day. When used together with a 1200-calorie diet, Resolution supports speedy weight loss, including stubborn belly fat, and reduces the odds of returning weight gain.
Not sure where to get started or what you can eat on a 1200 calorie eating plan? Download the recommended food list for Resolution Formula No 20. [pdf_attachment file="1" name="Resolution Diet Plan"]
Don't Forget to Stretch After Your Workout
After a workout or fitness routine, don’t overlook stretching your muscles. The benefits of stretching go beyond a complete exercise routine. It has the following benefits:
1. Stress Relief
Stretching is a great way to help relieve stress and helps to relax tense muscles that are usually accompanied with stress. Stress can cause many medical complications and illness. Finding ways to relieve stress can help with weight loss and peace of mind.
2. Increased Flexibility and Better Range of Motion
Stretching increases your flexibility and helps improve daily activities and tasks. Simple things like tying your shoes, bending down to pick up your child or sprinting to catch a bus are easier to do with better flexibility. Improved range of motion in your joints is just another benefit of stretching exercises. With a good range of motion you are better balanced and reduce risk of falling and injury from these falls. This is especially important as you grow older.
3. Improved Circulation
Stretching increases blood flow to your muscles. This improved circulation can reduce the time needed to heal injuries to your muscles.
4. Improved Posture
Stretching helps to keep your muscles loose and prevents tightening which helps to maintain proper posture and reduces aches and pains. Stretching is especially beneficial in reducing lower back pain and injury.
Get the Most from Stretching
To get the benefits of stretching exercises you want to make sure you do them correctly and do them at the right times. Here are some stretching basics.
1. Warm up your Muscles
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You should never stretch when your muscles have not yet been properly warmed up. Before doing your stretching exercises warm up for 5 to 10 minutes by lightly jogging or marching in place moving your legs and arms. Think of your muscles like a cold rubber band. When you stretch the rubber band when it is cold the rubber band has less give when trying to stretch it to the full length.
If you stretch a cold rubber band to its full length it will more than likely snap and tear. The same goes for cold muscles. When the muscles are cold there is less give and so it you over stretch a cold muscle you risk injury.
2. Stretch Before Exercise or Sports
Although doing stretching exercises before a workout is widely debated, it is believed that stretching before certain activities can help minimize injury.
It also gives you a wider range of motion during the activity. As a general rule, you should stretch before an aerobic exercise and active sports.
3. Target Stretching
When performing your stretching routine, target all the major muscles like your hips, thighs, calves, back, shoulders, arms and neck. By stretching these major muscles you are properly getting them ready for your exercise routine or your every day activities. You should also target stretch specific muscles you plan on using during your workout or the activities you perform daily.
4. Hold Your Stretch
When stretching you want to hold the stretch for a minimum of 30 seconds and up to 60 seconds for those really tight muscles. It takes time to safely lengthen the tissues and muscles, so be sure to hold the stretch for the maximum benefit of your stretching exercises.
Count slowly or watch the second hand to make sure you are holding the stretch for the right amount of time. Additionally, don’t bounce during your stretch. You want to simply hold the stretch in place and deepen the hold it need be to really loosen the muscles.
Bouncing the stretch can create small tears in the muscle. These tears can leave scar tissue during the healing process and this scar tissue causes the muscle to tighten even further.
Pain is Not the Goal
You don’t have to “feel the pain” to be effective at stretching. You want to feel the tension while you stretch but not the pain. If you feel pain then loosen the stretch a bit until it is tense but not painful. Remember to breathe while you do your stretches and relax.
Don't Forget About Wearable Technology
There are other tools available to help with weight loss, including wearable technology. For example, the Fitbit syncs with your smartphone and monitors your activity, calories, work outs, and sleep patterns. It's worn like a watch and gives you feedback on the important areas of fitness.
There are also apps that will enable you to monitor foods and caloric intake by entering your food for each meal. These apps will also sync with your smartphone to give you even more information on your progress.
We’re working hard to improve our overall wellness and that’s great! If you’re visiting the gym, working out at home, doing yoga, incorporating extra steps, power walking, running etc. to improve your health, you’re not alone. People of all ages are learning more about the benefits of working out and eating for better nutrition vs. a sedentary lifestyle, emotional eating and consuming empty calories that keeps our bodies in weight gaining mode.