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Warming up before and after an exercise, may it be a cardio workout or weight lifting can make a major difference in both physical, and mental preparedness.
According to a trusted, professional and well known personal trainer in New York, Sayco Williams draws a strong focus on making sure his students always give warming up and cooling down their best efforts before working out.
Suffering from a rotator cuff injury in the past himself, Williams makes sure he educates both his students and the public about the important, short-term and even long-term possible damage associated with not doing the necessary pre-workout and post-workout stretching.
Let’s review 3 Scientifically Proven Reasons “Warm Ups” and “Cool Downs” For Workouts Work– read more BELOW!
1. A lot of people might overestimate what’s required in a pre-workout or post-workout stretching routine. But, scientific studies show that only keeping it ‘short and light’ really help the next time you perform your exercise routine – may it be running a marathon or bench-pressing 300lbs. Properly stretching (all) or as many as possible muscles as possible to prepare you both mentally and physically for your workout will help prevent injury – and also increase overall performance.
2. Don’t mistake static for dynamic stretching. Kicking your feet, stretching out your arms, and doing pre-workout and post-workout exercises for your legs, butt, and hips can increase not just overall performance and preparedness, but also your comfort later on.
3. In fact, try avoiding stretches like static hamstring exercises, and never complete a pre or post-workout if your muscles are cold – as this can be counterproductive and even cause pain or injury later on.
4. Target the right muscles and bones – before you workout, carefully consider whether it will be just ‘cardio,’ or also weight-lifting and other strenuous activities so that you can appropriately stretch and prepare both your body and mind. In other words, doing “flutter kicks” before doing back and arm exercises, while indeed is cardio, is likely little to no help in properly stretching the intrinsic muscles and bones connected to your arm-concentrated lifting.
5. Finally, consider the value of psychological preparation, hygiene, and letting your body and mind communicate to the best of your ability before beginning ANY workout. In other words, if your mind is saying: “No,” or telling you that you’re too tired, give yourself a break! Know when enough is enough, listen to your body, and remember there’s a tremendous difference between something like getting past the “Runners Wall” or runners-block, versus attempting to (harmfully) workout your bicep and triceps muscles three days in a row with massive weight – which will likely lead to ‘burn out.’
Image Credit: skeeze
A massage is considered to be the best remedy to relax the body. The main motive of a massage is to remove stress and tension from the body to make the person feel fresh. People often take some light massage and try to re-energize their body. But a light massage doesn’t do the job and you need to go through a deep tissue massage so that the muscle pain and tension are removed from their roots. It is said that deep tissue is best because it focuses on ligaments and underlying muscles. It reaches root of the problem and is way better than easy touches of light massage. While you take the deep-massage it slowly removes the knots through deep strokes in the larger muscle groups of the body. The main focus of a deep massage is to stretch the muscles and stop it from constricting. (more…)