Tone Your Booty With This 6-Minute Workout

Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

Strength Training: 2-3 Days

The magic formula, according to Noam Tamir, CSCS, founder of TS Fitness, is three days of strength training, two days of cardio, and two days of active rest per week.

Strength training days are absolutely crucial for maintaining a healthy weight. In addition to forming and shaping a strong, sexy bod, adding muscle mass increases your resting metabolism — meaning you'll burn more calories when you’re at home on your couch, enjoying a good Netflix binge. If you’re not looking to add any noticeable muscle, you can theoretically strength train twice a week and make use of that third day for cardio, but we wouldn’t recommend skipping it altogether.

You can strength train in a variety of ways, too. Lifting is an obvious option, but for those who are really looking for a leaner physique or who just hate lifting, pilates and intense vinyasa yoga are also fabulous. Functional training, like rock climbing or rowing, also qualifies.

Make sure to take a break between your strength training days. Most experts say that you need at least 48 hours for your muscles to recover. In the meantime, there’s cardio!

Cardio: 2-3 Days

Cardio is undoubtedly important, not only for keeping your heart healthy, but also for burning fat. Without getting too technical, you should aim to hit 85-100 percent of your target heart rate for roughly 15 minutes. You can calculate your maximum heart rate by subtracting your age from 220. So, if you’re 27, your max heart rate would be 193, and 85 percent of that would be 164.

You can get there with high-intensity interval training, long-distance running, Zumba, cardio kickboxing — whatever floats your boat.

Active Rest: 2 Days

Finally, one of the most important parts of your workout plan: active rest. Two days of your week should be fully focused on letting your muscles rebuild through gentle stretching, walking, restorative yoga, or foam rolling. By completing these kinds of workouts twice a week, you’ll be staying active and building flexibility all while chilling out!

The Dangers of Over-Exercising

It’s important to take time off from your workouts if health is your overall goal. For one thing, over-exercising can lead to adrenal fatigue and other disorders, as exercise is literally added stress for your body. Your adrenal glands respond to exercise by releasing stress hormones like adrenaline and cortisol, and over time, not giving your adrenals a break can lead to tiredness, lethargy, and even thyroid problems.

And besides, it’s important to take a mental break from exercise. When you start to obsess about fitness, is when a healthy habit turns into something more sinister. Do yourself a favor and take at least two days a week for rest or active recovery. Your body will thank you!

New Balance 9060: The ‘Fit Flexer

If you just can’t resist dressing to the nines every single day, the New Balance 9060s will fit right into your fashionista flair.

These “proudly futuristic” New Balance sneakers deliver on Y2K aesthetics beyond compare. The wider base is reminiscent of Nike Shox – very tech-y and otherworldly. The upper part is made from mesh and suede, supplying a super elevated vibe.

The white and cream white coloration is so easy to pair with most every ‘fit. They’ll match with cargo pants, vintage jeans, or even mini skirts and denim shorts.

Reviewers of the New Balance 9060 are glad they invested in this $150 shoe because it's so versatile.

One reviewer toted the 9060’s for fitting into “all aspects” of their lifestyle. Another said that the arch supports “unreal,” so though they’re more fashion-forward than other New Balance kicks, they’re still uber-comfortable for a range of activities.

New Balance 990: The Thrift Shopper

The New Balance 990s are straight-up dad sneakers to the core, so if you gravitate towards the thrift store (or all things vintage-y), you’ll find that they go swimmingly with most outfits and will stand up to long thrift trips.

While they were originally manufactured for running (and they still are), the 990s scream streetwear to me. They appear more elevated than your average athletic running shoe, thanks to the smooth pigskin and fine mesh.

The inside is fitted with a bouncy FuelCell midsole cushioning, and the shoe is available in 4 different widths. The range!

The New Balance 990s are very similar to the New Balance 993s, which is less performance-based.

New Balance 574 Core: The Weekend Warrior

Whether you're hitting the club or the farmer’s market on the weekends, you want to be comfortable (I mean, who doesn't?). The New Balance 574 Cores are made for the weekend warriors.

New Balance describes this signature shoe as “uncomplicated, rugged, durable, and comfortable.”

Though the 574s are pretty basic, they’re earned themselves icon status. You’re sure to see at least one pair when you go out.

The outer layer is made from suede and mesh materials dotted with 100% recycled polyester details.

New Balance 550: The Sneakerhead

These New Balance sneakers aren’t just black and white. They’re “sea salt” with “gray matter” and “magnet.” So yeah, if you consider yourself overly particular about your sneakers, the New Balance 550s are the shoe for you.

These were revived from the late 80’s and early 90’s then re-released full-time in 2021, and they’ve been a modern fan-favorite ever since.

The flatter soles on these sneaks mean they’re not as practical for running or walking long distances, but since they have a history with basketball, you might be able to rock ‘em on the court. More than anything, they definitely give basketball vibes, which is perfect for any streetwear ensemble.

The mixed materials and chunky approach to the classic New Balance logo give these an unmistakable air.

According to New Balance, these best fit people with an average arch height. The thick sole and cushy ankle padding work the hardest to support your feet, rather than an arched insole.

New Balance 530: The Gym-Goer

The New Balance 530s are giving Erewhon baddie. They’re giving I drink smoothies for breakfast. They’re giving I live and breathe pilates.

The stark white colorway of these sneakers reminds me of the clean girl aesthetic, and they’re so pretty, you may have a hard time getting them dirty.

New Balance Fresh Foam: The 10K Steps A Day-er

For the more athletic among us (hello, hot girl walks!), the New Balance Fresh Foam sneakers are the way to go. They’re designed especially for walking and running, so you can count on them to be comfy.

They have an extra-soft cushioning for a cozy step, and every aspect of the footbed is intended to stabilize the foot.

This shoe especially supports walkers or runners with the tendency to step heel first, a bonus co-signed by the American Podiatric Medical Association – this pair received their Seal of Acceptance.

The upper part of the shoe is made of mesh, so it’s highly breathable, even on hot days. They’re great for high arches, too!