Newsflash: You’re Probably Working Out Too Much

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!

What has Matty Healy said about "The Tortured Poets Department"?

When asked what he'd rate his "diss track" from The Tortured Poets Department, Matty admits he hasn't actually listened to that much of the album yet (if he ever will). "My diss track? Oh!" he laughs. "I haven't really listened to that much of it, but I'm sure it's good."

Debbie Dedes, Matty's aunt, speculated right after the album drop that he wouldn't be affected too much by the music. “She writes about all her relationships, doesn't she? I don't think it will come as a shock to him at all,” she tells The Daily Mail. “He's very happy in his new relationship [with Gabbriette Bechtel] so I'm sure he will be focusing on that.”

Is "The Smallest Man Who Ever Lived" about Taylor Swift & Matty Healy?

While Taylor Swift & Matty Healy never publicly dated until 2023, they were friends for years before that. In 2014, Taylor Swift went to her first The 1975 concert with Selena Gomez and Ellie Goulding. Then, Taylor was seen wearing one of their band shirts while Matty was spotted in a 1989 shirt. "I met Taylor Swift," Matty told Shazam Top 20 in November (via E! News). "That was really nice. We exchanged numbers. Let's see what happens."

Matty Healy & Taylor Swift continued referencing each other over the next couple years, and fans lost their minds when Matty revealed he'd collaborated on a Midnights song — even if he went on to say it was cut. After Taylor Swift performed "Anti-Hero" during a 1975 concert, and then split from boyfriend Joe Alwyn split in the spring of 2023, Taylor & Matty quickly connected. They went on to date from May to June. That brings us to "The Smallest Man Who Ever Lived."

In the song, Taylor wonders if "rusting my sparkling summer was the goal" and talks about "your Jehovah's Witness suit" (Matty is famous for wearing suits during his concerts). She also mentions how the relationship "wasn't sexy once it wasn't forbidden" — which totally ties into the themes within "Guilty As Sin?" (about imaginary trysts she thought about while dating someone else).

"[These Matty Healy-focused songs] started out being like 'f*ck all of you, I love him, I’ll fix him, I don’t care what you say' to ending here basically saying 'alright yeah this guy sucks,'" one Reddit user says. "I think the order of these songs plays a huge role in this throughline of that relationship."

"Heavyweight rappers J. Cole, Drake, and Rick Ross all released diss tracks over the last couple of weeks, and none of them were as scathing as this one," another says.

How long did Taylor Swift and Matty Healy date?

While Taylor Swift & Matty Healy officially dated during the summer of 2023, another song on TTPD, "Fresh Out The Slammer" makes me think they connected before then. Referring to her relationship as a jail, she sings about how she's connected with this person before she started dating her ex. "I'm runnin' back home to you // Frеsh out the slammer // I know who my first call will be to." (Does this mean "Illicit Affairs" from Folklore is actually about Matty Healy too?)

What other The Tortured Poets Department songs are about Matty Healy?

It looks like "Fortnight," "The Tortured Poets Department," "I Can Fix Him (No Really I Can)," and "loml" are just a few of the songs that could be about Taylor Swift & Matty Healy's relationship.

The "The Smallest Man Who Ever Lived" Lyrics

Verse 1: Was any of it true? // Gazing at me starry-eyed // In your Jehovah's Witness suit // Who the f-ck was that guy? // You tried to buy some pills // From a friend of friends of mine // They just ghosted you // Now you know what it feels like

Chorus: And I don't even want you back, I just want to know // If rusting my sparkling summer was the goal // And I don't miss what we had, but could someone give // A message to the smallest man who ever lived?

Verse 2: You hung me on your wall // Stabbed me with your push pins // In public, showed me off // Then sank in stoned oblivion // 'Cause once your queen had come // You'd treat her likе an also-ran // You didn't measure up // In any measurе of a man

Chorus: And I don't even want you back, I just want to know // If rusting my sparkling summer was the goal // And I don't miss what we had, but could someone give // A message to the smallest man who ever lived?

Bridge: Were you sent by someone who wanted me dead? // Did you sleep with a gun underneath our bed? // Were you writin' a book? Were you a sleeper cell spy? // In fifty years, will all this be declassified? // And you'll confess why you did it and I'll say, "Good riddance" // 'Cause it wasn't sexy once it wasn't forbidden // I would've died for your sins, instead, I just died inside // And you deserve prison, but you won't get time // You'll slide into inboxes and slip through the bars // You crashed my party and your rental car // You said normal girls were boring // But you were gone by the morning // You kicked out the stage lights, but you're still performing

Outro: And in plain sight you hid // But you are what you did // And I'll forget you, but I'll never forgive // The smallest man who ever lived