So, you’ve set a New Year’s resolution to diet and exercise, huh? Be careful! If you’re new to exercise, incorrect form or over-training can derail you from accomplishing your goals. This is why we’ve provided a brief guide to exercise safely in 2016.
Stretching
Stretching is one of the most overlooked aspects of a workout. Ignore stretching, and your chances of injury go up dramatically. Stretching reduces fatigue, speeds up recovery, and improves the benefit you get from both strength and cardio exercises.
Pre-Workout Stretch – Dynamic Stretching
Recent studies have shown that static stretching (traditional stretches that hold muscles in position for 30-60 seconds) can cause fatigue and decrease performance. These stretches are meant after a workout to help stretch the muscle but shouldn’t be used as a warm-up.
Instead, dynamic stretches (stretches that imitate the motions of the coming workout) help to increase blood flow and oxygen to the muscles and joints that will be used in your workout.
Here are a few examples of good dynamic stretches before a workout:
Inchworms: Start in pushup position and walk your feet as close to your hands as possible. When you can’t go further, stop and walk your hands out in front to return to pushup. Come down on your stomach and arch your back up for a spine stretch.
Leg swings: Stand sideways next to a wall and swing your outside leg forward and back, increasing the height each time.
Walking lunge with twist: Perform deep walking lunges to stretch the hips, twisting torso away from the back leg.
Read more HERE.
Post-Workout Stretch – Static Stretching
Here are a few examples of good static stretches after a workout:
Frog stretch: Stand with your feet about shoulder-width apart. Turn your toes out and squat down as low as possible, keeping your heels flat on the floor. Press your knees open with your elbows.
Quad stretch: While standing, grab the top of your right foot and bring it closer to your glutes while pushing the hips forward.
Pigeon: On the ground, bring a bent right leg in front of your body with your left leg behind you to stretch your glutes.
Read more HERE.
Recovery and Rest
Most muscle repair and growth occurs during rest and sleep. For this reason, it is important that you get adequate rest each week. 8-10 hours of rest is recommended each night.
Additionally, bad things happen when your body doesn’t have enough water. We encourage you to drink plenty of water before, during, and after exercise and throughout the day to ensure you’re body has enough liquid to recover properly.
The average person needs at least two resting days each week when exercising 3-5 times a week.
Signs of Over-training
As a beginner, it can be easy to push yourself too far when exercising. Here are a few signs that you might be overdoing your workouts.
- Muscle Cramps
- Exercise Leaves You Exhausted Rather Than Energized
- Getting Sick/Dizzy Easily
- Headaches
- Insomnia