5 Key Ways to Maximize Your Weekend 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!

​Key Astrology Dates For Your June Horoscope In 2024

• 6/3 Mercury enters Gemini
• 6/6 New Moon in Gemini
• 6/9 Mars enters Taurus
• 6/17 Venus enters Cancer, and Mercury enters Cancer
• 6/19 Vesta enters Leo
• 6/20 Sun enters Cancer
• 6/21 Full Moon in Capricorn
• 6/29 Saturn Retrograde in Pisces

What To Expect In Your June Horoscope For 2024

May was epic with the solar flares...did you see that? It was a month filled with personal revelations regarding our self-worth and integrity moving forward. June will take these notions a notch higher regarding our communication with others and even analyzing our inner dialogues. It will be your chance to act on your goals (mid-year reset, anyone?) and witness the changes as you continue to master your thoughts. The cosmos begins its dance on Monday, June 3, when Mercury, the planet of communication and ideas, enters its dignity sign, Gemini. This period extends clarity and speed in our dialogue. While airy Gemini can spiral out in different directions, Mercury thrives in this sign, as it will help us feel more open and receptive to ideas from various sources. The more curious and unbiased you are, the better.

The new moon in expressive Gemini on Thursday, June 6, provides a perfect opportunity to socialize and attend events. As Venus is in exact alignment with the new moon, it can lead to experiences filled with love, laughter, and joy. It will be a fun night to remember. Book an outing with your friends or arrange a solo date—this cosmic event will be serendipitous. That weekend, Mars, the planet of motivation, enters the earthy sign Taurus on Sunday, June 9. This planetary ingress will slow things down at a comfortable pace. Ensuring you observe before diving headfirst into things that you may regret later. You will feel more at peace. For those who are impatient (guilty), get that yoga mat out or take long nature walks to work off that built-up steam.

Venus, the love planet, and Mercury enter Cancer on Monday, June 17, shifting our focus to deepen our connections with others while holding heart-to-heart conversations. These two power planets merging on the same day will ignite a breakthrough in your perception of love and values. Expressing your vulnerability will help you see where you stand in your relationship(s). The truth will set you free. Expect your heart to sing as Vesta, the asteroid of self-devotion and commitment, enters the sign Leo on Wednesday, June 19. This transit will ignite a stirring in your core, giving you the courage to step up and claim your happiness. The fire inside will burn stronger as you remain invested in your passion and grit. Allow yourself to take center stage and share your gifts. The world is waiting.

Waterworks Cancer season begins on Thursday, June 20, with the Sun moving into the sign of the crab. This cosmic event heralds the beginning of summer, and we begin to embody warmth, compassion, nurturing, and emotional sensitivity. Hosting potlucks or social outings can be a great way to commemorate your Cancer friends. Focus on building solid, authentic connections. We deserve to rebuild after the eclipse season back in April.

The full moon in Capricorn on Friday, June 21, will bestow us the ability to analyze the state of our structures. Many will realize what needs to be done to rebuild solidity after what has not been fully cultivated. This period can be a bit of a "Debbie Downer," with Saturn in intense opposition to Juno, the asteroid of marriage and committed partners. If you are in a relationship, you will understand what needs to improve or be at peace by cutting your losses and moving on.

Speaking of Saturn, this month concludes with it entering its retrograde phase on Saturday, June 29. Contemplate what kind of life you are building these next several months. Your awareness of karma will heighten, and becoming aligned with integrity and humility will alchemize. A review of your priorities and commitments will inevitably line up.

Read Your Sun, Moon, & Rising Signs For Your June Horoscope For 2024

Aries

You're set for lots of movement this month, Aries. Mercury entering Gemini will power up your ideas and the ability to articulate your passions. Don't forget to jot down your ideas because your wires may cross. The new moon in Gemini presents an outlet to refine your talents, but it will require you to leave your comfort zone. Try something new. In time for Mars to enter your house of material resources, expect momentum to build as you learn to strategize at work. Remove possessions that weigh you down to make room for an abundant flow to start. When Venus and Mercury enter Cancer, the month will quiet down, helping you deepen the connection with your home and family. It is time to reflect inward and evaluate your emotional needs. The full moon in Capricorn will help you review what you have built in your career endeavors and whether its current direction aligns with you energetically. Saturn retrograde will help you do some soul searching, let go, and allow the Universe to reveal its message. Reflect before deciding.

Taurus

Get ready for a month filled with momentum and renewed purpose, Taurus. Venus aligned with the new moon in your house of resources and skills will level up your manifestation skills. Remember that it all begins by mastering your thoughts to make your dreams a reality. Clear out the old cobwebs and infuse your purpose by approaching a different direction. In time for Mars, the action planet entering your sign, this will infuse you with extended confidence and assertiveness. Name your terms. Venus and Mercury are in the house of ideas and local groups. If you have been experiencing a mental block or the lack of joie de vivre, expect your zest to power up. Expect serendipitous events as you visit new places locally or start a conversation. The full moon in Capricorn residing in your passion and creativity sector will conclude a project or love story. Investing time by focusing inward and connecting with your heart will guide you toward the right path. This Saturn retrograde in the next few months will grant you the space to review your aspirations and authentic connections. Trust and flow.

Gemini

Your birthday era continues, and this month, expect delightful surprises, Gemini. Mercury, your ruler planet, will amp up your conversation game. Lead with your dreams, not expectations. This Saturn retrograde will lift the veil on what you can do to attract the happy ending you always wanted. The new moon aligning with your sign signals a time for you to step into your true light and reveal your cards. You are ready. The second half of this month will allow you to level up your income and resources as Mercury and Venus enter Cancer. Talk with your boss or business partner or launch that passion endeavor. Clarity will kick in as you remain assertive. Vesta in your zone of communication and local groups will radiate warmth and welcome from those who align with your message. Share, and don't hold back. When the Sun enters Cancer, expect more upgrades involving your self-worth and resources. Organize your finances, pay your debts, or solve your issues with money–you will see a clearing in time. The full moon in Capricorn will embody your intimacy and merged resources sector, helping you energetically clear from past unresolved matters involving relationships. It is a period of remaining aligned with your renewed self and letting go of who you were.

Cancer

Happy birthday, Cancer! Your season starts this month with the cosmos leveling up your manifestation skills. Mercury will go through your subconscious and dream realm in the first half of June. It will be a period for you to reflect inward and sift through what aligns with you authentically. The great news is that Mars in Taurus is happening in your networks and friendship circles, giving you the rein to take charge of your aspirations. Remember to attract, not chase after your desired results or connections with others. Expect magic to happen when Venus and Mercury enter your sign, making you an energy magnet. Romance is likely in the works as the love planet powers up your identity and appearance sector. Re-polish that dating app, or go out and mingle. The stars are aligned. The full moon in Capricorn is hosting a party in your house of partnerships and commitment. Single or taken, you will understand what needs to be released to make room for better relationship experiences. The great news is that Saturn retrograde will guide you to attract the desired outcome as you learn to read the cues of your intuition. Trust your gut.

Leo

Last month was all work and no play, Leo. Guess what? Mercury and Venus are shaking up your friendship and networks sector this month. In a good way! The new moon in Gemini will also support your future aspirations. Go out and hit the town with your near and dear, or share your ideas with your professional connections. It will be your big break. Everything work-related will also take a turn for the better when Mars in Taurus resides in your career sector. Expect your confidence to rise, but don't go too high and mighty. Measure your moves, and the right opportunities will fall into your hands. Later this month, the Sun, Venus, and Mercury in Cancer will ignite changes in your subconscious patterns, enabling you to factor in the emotional needs behind your next steps. It is also a dreamy period that will ignite your intuitive abilities. Jot down any otherworldly thoughts that come to mind (don't question), begin a meditation practice, or engage in artistic outlets to ace this transit. It's time to assess and organize your work surroundings, as the full moon in Capricorn will shed light on your mind-body-spirit connection. Smudge your space with sage or clear the air with your colleague or superior to establish better patterns.

Virgo

Work and professional status will be on your radar this month, Virgo. Mercury, your ruler planet, will stir up the need for you to take charge regarding your career direction. The new moon aligned with Venus in Gemini will support your future endeavors as you integrate an innovative approach at work. You will shine as you trust in your voice. Mars in Taurus will invigorate your personal beliefs and help you step out of your comfort zone. Be bold and book that trip or launch that podcast. Whatever requires faith and courage, go for it. The second half of the month allows you to observe your aspirations and societal standing. Expect a wave of openings with Venus and Mercury in Cancer activating your network zone. Reach out and showcase yourself – but remember integrity is vital. The full moon in Capricorn closes a chapter regarding a project or romantic prospect. Tying loose ends and making peace will build bridges and even better endeavors. Saturn retrograde in your partnership zone over the next few months will help you understand the lack of connection in your relationship or help you improve your love story.

Libra

Expanding your horizons will begin as you renew your perception of life, Libra. This month will be filled with magical experiences as you invest time evaluating your journey. Mercury and Venus powering up your higher learning and soul work sector will breathe life back into your intentions. It can open a door for you to realize where the root of your passions rests. Taking a class, working with a coach, or reading a self improvement book can be an excellent place to begin this venture. Later this month, when Venus and Mercury enter Cancer, it will power up your career and public status zone. It will be your chance to position yourself in a role that helps you step into your power. It can be a challenging time to confront injustices with authority, but it enables you to understand the deeper meaning behind your motivation. The full Moon in Capricorn phasing into your emotional security and home life sector will reveal the truth, enabling you to see the full spectrum behind your past choices and helping you shape better outcomes in your story.

Scorpio

This month will feel like an out-of-body experience, Scorpio. Gemini season invites you to retreat and observe your inner self. Mercury and Venus will travel through the house of intimacy and joint resources in the first half of June, presenting a different route to consider involving your connections. As you express your vulnerability, your relationships will strengthen. The new moon in Gemini will revive your purpose and connection with your intimate connection with a significant other or to yourself. It is the opportunity to hone in on what you need instead of "settling." Mars in Taurus will embody your partnership zone, showing you the path regarding your relationship direction or approach to love matters. Exhibiting patience and acceptance will extend healing paths for business or your romantic connections. The second half of June will allow you to step into a new path filled with intention as Mercury and Venus phase into your travels and broadcasting sector. Work on that book and share everything you have learned these past few months. The world is waiting. The full moon in Capricorn closes a chapter regarding an idea or old skill you have considered secure. Embrace this chrysalis period.

Sagittarius

Your focus will be on your love life and long-term commitments this month, Sagittarius. Mercury in Gemini aligned with Venus will infuse your relationship zone, prompting you to take matters into your own hands rather than leaving things to chance. The new moon in Gemini will open a new path regarding your relationship status or business ventures. Communication and ideas will optimally flow as you hold space for others to express their feelings. Listen first before reacting. When Mars enters your health zone, your energy will build, and it can spiral into irritability if left unmonitored. To master these next few weeks, transmute your pent-up energy by incorporating an exercise and self-care routine. Mercury and Venus will be in your intimacy and resources sector for the second half of the month. These two planets will stir changes within your internal environment, helping you face unresolved matters involving money and long-term investments. If you feel out of sync with yourself, book an energy healing session or reserve a quiet space for clarity to kick in. The full moon in Capricorn will close a chapter involving your debts or shed light on how you deal with money. Learn how to develop a better relationship with money by releasing bad habits regarding spending or overextending your energy to others. It is safe for you to be thrifty.

Capricorn

Capricorn, you will invoke a new approach to your health and well-being this month. The new moon, in line with Venus in Gemini, enters your health zone, infusing you with the need to beautify your mind, body, and spirit self. With your overly ambitious nature, it's easy to overlook your body's needs, but this month will be crucial for you to consider this new approach because your work life is about to get even busier. Manifest what needs to change regarding your daily routine, and your body and work life will even out. The great news is that Mars is entering your romantic and fun sector, and your social calendar will be jam-packed with dates. It is an opportunity for you to incorporate more play to attract better experiences or dating prospects. The second half of the month promises romance, commitment, and stimulating connections. The Sun, Mercury, and Venus in Cancer phasing over your relationships sector will nurture your connections while creating the necessary changes. Remember to factor in empathy if you seek answers regarding your relationship direction – business or romantic. The full moon in your sign will spotlight your self-image and heightened perception regarding your place in the world. Show your true colors and share your radiance.

Aquarius

Passions run high and will be rose-colored and multifaceted in expression for you this month, Aquarius. Gemini season leads with the significant luminaries such as the Sun and Moon in your romance and creativity zone. If you have gone through a dry spell in love, this new moon and Venus will reignite creative inspiration and zest in your life. As though on the prowl, your thoughts and love life are fertile with endless possibilities, and it can be challenging to ground yourself. Embrace this side of you, but don't forget to assess before leaping with romantic prospects or passion projects. Vesta in Leo will occur in your relationship and commitment zone, igniting a connection and devotion from someone from afar. This transit allows you to reach out and form heart-centered connections with pure purpose. Incorporate transparency to get answers. The full moon in Capricorn residing in your subconscious and dream realms will cleanse old subconscious patterning and let go of past resentments. Clear away the old to allow the Universe to guide your next steps. Saturn retrograde these next few months will help you rebuild your self-worth while strategically planning your new passion pursuits.

Pisces

Home and family life will be your primary focus this month, Pisces. Mercury and Venus are aligned in this sector, prompting you to analyze your family and emotional security priorities. What makes you feel safe? The planets Mercury and Venus beckon you to research the deeper meaning behind your insecurities, and the best place to begin this venture is to analyze your family line. Healing your past wounds can be found through epigenetics, reiki, or prayer. The new moon in Gemini will help you turn over a new leaf regarding any past unresolved issues, enabling you to set down new roots. It can be through family planning, moving, or renewing your family connections. When Cancer season begins, you will feel more in flow and centered due to Venus being in a supportive position, and Mars will assist you in grounding your creative ideas. Deciphering your concepts will be seamless. Take charge of your ambition. The full moon in Capricorn will secure your connections with friends and networks as you express your vulnerability. Any unresolved issues or burned bridges can be rebuilt during this lunation. This Saturn retrograde will allow you to review your next moves personally and professionally while helping you preserve your energy. You will experience renewal as you remain invested in your well-being.