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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!

Best Foods For Your Skin

Grapes, Strawberries, Blood Oranges, and Watermelon

Elina Fedotova of Elina Organics, says that colorful fruit are key to achieving good skin! She says, "Colorful fruits and vegetables are rich in antioxidants, and healthy fats like butter or plant oils help improve skin immunity and protect against environmental UV damage. Liquid collagen is popular as a skin-rejuvenating food or supplement, but when you do that, make sure you are making the smoothie with collagen peptides. The collagen is broken into small pieces called peptides which absorb much better and signal your body to regenerate collagen." So clearly, collagen is vital if you want to have glowy skin.

Elina also says, "It is a scientifically proven fact that people who eat very high levels of antioxidant-rich diets with fruits and vegetables and anthocyanosides — they can stay in the sun without any protection much longer because their body can protect them naturally from UV damage." Her three rules for healthy skin?

1. No processed foods.
2. Eat tons of antioxidants.
3. Use an SPF — preferably one that is a mineral Zinc Oxide based — alongside protective hats in the sun.

So not only can certain foods make your skin look radiant, they can also protecting you from the sun with proper precautions! We love to hear that!

Leafy Greens, Broccoli, Asparagus, and Edamame

Leafy greens, broccoli, asparagus, and edamame are some of our favorite foods to eat that will give you that inside-out glow. Nutritionist and wellness expert Jessica Green says, "Silica rich foods are a great place to start — these include celery, asparagus, banana, cucumber, green beans to name my favorite. When you juice some of these, they can become more bio-available. Celery juice for instance is excellent at giving your skin a beautiful natural glow. Collagen rich foods can help improve skin elasticity — bone broth is my absolute favorite for not only its skin benefit but bone broth is also very calming for the gut."

Skin elasticity can easily be improved through these foods and can make you look 10 years younger! I definitely notice a significant difference in my skin when I regularly eat collagen-rich foods than when I don't!

Avocado and Olive Oil

Avocados and olive oil are really going to up your skin game, and giving you that gorgeous glow for summer we're really looking for. Kristen White, RDN, CLT, says, "Clean fats like olive oil, avocados, coconut oil, and tallow in our diet help replenish needed vitamins and fatty acids to help skin look its vibrant best." That's exactly what we want!

In regards to olive oil, it really is the must-have when it comes to achieving a glowy complexion. Jenny Jiles, a holistic nutritionist says, "Olive oil is the GOAT. We know why all of those women in the Mediterranean look so vibrant and sexy as they age, because olive oil is such a staple in their diet. Don’t be afraid of this healthy fat, it’s filled with antioxidants and omega 3 fatty acids which help protect your skin from free radicals to reduce those fine lines and help you glow from the inside out. Add olive oil to any and all of your meals, savory or sweet (yes, trust me on that)." So I guess the key to looking like an Italian goddess this summer (and always) is olive oil!

Chia, Flax Seeds, and Sunflower Seeds

Many seeds and grains are going to be crucial in giving you radiant skin. Plus, they have so many healing properties that can help reduce redness and inflammation in the skin. Christine Glaser, CEO of DIY Skincare Business, says, "Chia and flax seeds are also helpful for all skin types and can aid in toxin removal." And sunflower seeds actually have antibacterial properties too that help get rid of toxins in order to keep your skin looking fresh and clear; thus the radiant skin we're trying to achieve here!

Red Bell Peppers, Carrot, and Tomatoes

You always want to have a variety of colors when eating fruits and vegetables because this will help you get the most out of your diet and achieve maximum radiance. A health expert and dietician, Chrissy Arsenault of Kori, says, "Eat lots of fruits and veggies. Choose 2-3 colors of fruits and veggies at every meal – fruits and veggies are rich in antioxidants (vitamins A, C, E) that protect your skin from damage." And tomatoes, carrots, and bell peppers are very rich in color so they will give you so many great nutritional benefits that will assist in giving you a perfect inside-out glow!

What foods should I avoid for my skin?

If you want radiant, clear, acne-free skin then you definitely want to avoid foods high in dairy or sugar. Jessica Green says, "When it comes to foods to avoid for radiant skin, sugar and dairy float to the top. Both are inflammatory. Sugar causes glycation which damages the skin's elasticity. Dairy (cow dairy specifically) tends to be one of the most common foods that cause reactions for people including acne and puffiness." I'm definitely taking note to try and cut our these foods now!