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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!

Where can I stream Anyone But You in 2024?

Following its theatrical release, you can stream Anyone But You on Netflix starting April 23, 2024.

What are all the Sydney Sweeney and Glen Powell rumors?

Sweeney calmly set the record straight in regards to the aforementioned gossip and those Glen Powell rumors. In an interview with Variety, she clarified what their relationship is actually like.

“It’s a rom-com,” she says in the interview. “That’s what people want! Glen and I don’t really care. We have so much fun together, and we respect each other so much; he’s such a hard worker, and I’m a hard worker. We’re excited for the press tour, and I literally just left ADR with him. We talk all the time like, ‘That’s really funny.’”

Glen also jcleared up rumors of the alleged romantic connection in his interview with Men's Health. “When all that stuff happened, you know, publicly, it felt disorienting and unfair," he says. "But what I’m realizing is that’s just a part of this gig now.”

He went on to prove that he takes the idea of being an actor — and more importantly, a friend — really seriously, saying “the definition of a movie star is somebody you want to grab a beer with, and when you get too drunk and leave the bar, you can trust him with your wife."

Sydney Sweeney also talked about the rumors during her SNL monologue on March 2. "Me and my fiancé produced the movie together and he was there the entire shoot," she says. "And I just want to let everyone know that he's the man of my dreams and we're still together and stronger than ever."

When she asks the camera to cut to her fiancé, Jonathan Davino, they cut to Glen Powell, who made a surprise appearance during the episode!

If that wasn't enough, Sydney Sweeney and Glen Powell embraced the rumors in order to market Anyone But You. During an interview with the New York Times, Sydney said it was all a part of their plan. "I wanted to make sure that we were actively having a conversation with the audience as we were promoting this film...Because at the end of the day, they’re the ones who created the entire narrative," she admitted.

This was a hilarious way to get viewers talking, and not take them too seriously, and I'm obsessed!

Is there an Anyone But You 2?

"I'm just so thankful that everybody is loving [Anyone But You]...a little love, a little romance," Sydney Sweeney tells Jimmy Fallon. When Jimmy asks whether fans will get a sequel, Sydney teases "a high nine chance."

Glen Powell also confirmed the duo is trying to work together again! “Sydney is so easy to work with and so fun," he tells Variety. "We’re definitely trying to find the next thing. Please send us all the scripts you got...We’re reading everything and just trying to see what makes sense, what we can turn into something that audiences are going to respond to.”

What is the plot of the movie Anyone But You?

Anyone But You follows two people whose hatred towards one another turns into love during a destination wedding, which is full of humorous hijinks. The movie serves as an homage to throwback romantic comedies like How to Lose a Guy in 10 Days and The Proposal. "[It's like] that early-2000s big blockbuster that people love to go to that made you feel good,” Sweeney told Variety.

When is the Anyone But You release date?

Anyone But You premiered in theaters on December 22, 2023. It was one of our most anticipated winter movies! You can buy the film on Apple TV+ and Amazon Prime now.

Is the spider in Anyone But You real?

Yes, the spider in Anyone But You is definitely real, and it actually bit Sydney when they were filming! In the clip she brings to The Tonight Show, you can hear the shift in her voice when she realizes she's in pain...and then tries to tell everyone on set she's not acting anymore.

How else was Sydney Sweeney involved in Anyone But You?

Sydney is way more than just a blockbuster actress. Anyone But You is truly her baby, having developed the spec script (a non-commissioned and unsolicited screenplay, usually written by a screenwriter who hopes to have the script purchased) over the course of a year with screenwriter Ilana Wolpert (of High School Musical: The Musical: The Series) and Jeff Kirschenbaum (of The Gray Man), before hiring Glen Powell as her love interest and Will Gluck (of the cult-classic Easy A) as the film's director.

“She never left set,” Will tells Variety. “Never went to her trailer. She’s so blazingly smart, and she’s such a quick study, and she’s not afraid to ask questions. Her other superpower is that she doesn’t sleep. Two hours every night.”

According to Gluck, Sydney also acted as a “camp counselor" on set in Australia, scheduling group activities like an outing to the Sydney Opera House and a double-decker bus tour. Can we join this group on their next group hang?!

Watch The First Teaser For "Anyone But You"

"In the edgy comedy Anyone But You, Bea (Sydney Sweeney) and Ben (Glen Powell) look like the perfect couple, but after an amazing first date something happens that turns their fiery hot attraction ice cold – until they find themselves unexpectedly thrust together at a destination wedding in Australia," the caption for the official movie trailer reads. "So they do what any two mature adults would do: pretend to be a couple." A classic trope! And we're here for it! Watch the first Anyone But You trailer here.

Watch The Official "Anyone But You" Trailer

The second trailer builds on the chemistry we saw in the first teaser, and it looks just as steamy, hilarious, and romantic as we hoped. Not only do Bea and Ben have to convince their families they're interested in each other, but they have to convince their exes too?! Yeah..that's going to be tough. My favorite part of the trailer is when Bea falls off the boat and Ben dives in to help her — it's giving The Proposal!