How Quitting Facebook Changed My Life for the Better

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!

The Best Romantasy Books

Fourth Wing by Rebecca Yarros

*Sigh* Where do I start? This book squeezed my heart and cradled it at the same time. It also stoked an inner fire that felt eerily similar to a couple of scenes in the book that I've bookmarked 👀.

Meeting Violet Sorrengail was like peeling back the layers of thoughts I had about myself as a child. She initially thinks she's too fragile to be a gifted dragon rider like her siblings Brennan and Mira, but her mother — General Sorrengail — isn't easily swayed. So, off Violet goes to train or die trying.

From enemies who are more than willing to kill her at a heartbeat to developing a deep bond with two dragons — something that's unheard of — Violet finds herself realizing she's more powerful than she's given herself credit for.

Iron Flame by Rebecca Yarros

I'm still trying to make sense of the way Iron Flame took my emotions on the wildest ride. Although I'm still recovering and yearning for more, I have to commend Rebecca Yarros for giving us two of the best Romantasy books of our time.

When we catch up with Violet Sorrengail again, she's managed to enter her second year at Basgiath War College without dying. Although she's a lot more resilient than she gives herself credit for, she knows there's still so much to learn.

The lessons she's learning are harsher and it seems like she's still being targeted for several reasons. As she tries hard to navigate the things she needs to learn in order to survive, she begins realizing there's an internal threat that's far greater than anyone could've imagined.

It'll take all of her allies, her dragons, and her greatest love to eliminate this threat. The problem is that nothing will ever be the same once it's all said and done.

Deep Is The Fen by Lili Wilinson

If you're looking for a romantasy book that's a little less spicy, Deep Is The Fen is a great read!

It centers around Merry's reluctant interactions with the magic she's been trying so hard to stay away from. When she finds out that her best friend Teddy is joining the Toadmen, she makes it her personal mission to stop him. What she doesn't think anyone knows is her ability to see the swirling magic that surrounds all life forms.

It's this same second sight that comes in handy as she joins forces with her sworn enemy Caraway Boswell. Together, they attend the famed Toad ritual in Deeping Fen and it's only until it's too late that Merry realizes the Toadmen are more sinister than she thought.

And they've been waiting for her.

The Midnight Bargain by C.L. Polk

If you have a taste for more magic, you'll love reading The Midnight Bargain.

Unlike our heroine in Deep Is The Fen, Beatrice Clayborn embraces that she's able to use magic, but she has keep it hidden lest she be confined by a 'marital collar.' If you just shuddered, I'm here to tell you it's as bad as it sounds.

Our dear Beatrice wants to become a Magus, but her family is more concerned with making sure she's prepared to secure an amazing marriage. In other words, women aren't supposed to be able to wield magic as powerfully as men. There's also the fact that her family isn't exactly wealthy so her getting married would truly help them.

Still, Beatrice decides to keep pursuing a desire to become a Magus though her plans are almost ruined when another sorceress steals the one thing that'll secure her position. Desperate to have it in her possession again, Beatrice does a bit of conjuring that leads her to a crossroads.

Will she choose her dreams over her family's future or will she give up everything — magic, who she is at her core, and her goals — to save them?

The Hemlock Queen by Hannah Whitten

I highly recommend that you read The Foxglove King before starting this book, but it's on the list because it's my favorite out of the series!

The Hemlock Queen picks up after the twisted king August has died, but his influence is still felt among the royal court. They're not exactly thrilled that Prince Bastian and the trusted Lore are trying to change what they've become used to, creating a lot more unruliness than they were anticipating. It's in the midst of this that Lore can sense a coldheartedness growing in Prince Bastian that wasn't there before.

As time passes, something begins beckoning to Lore to pay more attention to things around her. It wants her to find the truth about herself and what's in front of her.

She'll have to race against the time to find the answers before she loses Bastian and everything else she loves.

The Hanging City by Charlie N. Holmberg

Lark has spent years hiding from her overly domineering father and hasn't found a place to call home yet. The thing that's kept her safe is her ability to cause anyone to feel fear in her presence which has come in handy. With no other options, she decides to seek refuge among the trolls in Cagmar.

She's quickly accepted into their society because they realize she's not like most humans that are in Cagmar. The only rule she has to follow is to never kill a troll even though the most powerful one utterly despises her for being human.

She'll have to learn how to survive in a brand new way while figuring out things about herself, her past, and the family she grew up in.