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Living an overall healthy lifestyle is the most important step you can take to maximize your recovery from working out. No recovery method can make up for poor nutrition and a lack of restCredit Image: FatCamera/Getty ImagDespite what you may read on some fitness blogs, there’s no better way to help your muscles recover than by eating healthy foods and getting a good night’s sleep. Many people believe they need expensive supplements to achieve results from their workouts. Although some supplements have benefits, you’maximize performance unless you’re already taking care of the basicIn this article, we give you 15 proven tips to maximize your muscle recovery and help you build a more consistent fitness programHow our tips are categoriWe’ve divided our tips into five categoriesfodrislifestyle habthings to avKeep in mind thatfollowing tips are meant to give you ideas of how you can improve your muscle recovery, but they aren’t meant to be a comprehensive list that you need to follow poin...

Stretching is an essential part of almost every workout — especially running. Even going on a short jog works your muscles, and many doctors recommend stretchingTrusted Source both before and after exerciseBecause exercise can shorten your musclesTrusted Source, skipping your post-activity stretch can decrease your mobility over time. Stretching keeps the muscles in the body flexible, so that they can stay at their fullest range of motion. Most doctors also recommend that you warm up before stretching and running. Muscles respond better to the stress the body puts on them when they’ve been warmed upWarming up can be as simple as walking for 5 to 10 minutes, just enough to get the blood flowing through the bodStatic stretching vs. dynamic stretcStretching is typically divided into two different types: static and dynamiStatic stretching involves moving a joint or muscle as far as you can and then holding it therefor a period of time. For exampleReaching down to touch your toes, and once...

Including some stretching in your daily morning routine can help energize you for the day. That could mean you can skip that coffee until midmorning, when you might need it moreIt can also help you go into the day with higher levels of confidence. This sequence can take less than 10 minutes, or longer if you want to stay in poses for a few breaths longer or repeat the whole sequence a few tIt can really make a difference in how both your body and your mind start the day. Child’s PoThis restorative pose is great for gently stretching out your hips, pelvis, thighs, and spine, all of which can be a bit tight in the morning. It can feel really great if you’ve slept a little “wrong” or twisted up. It also calms the brain and relieves stress and fatigue, so it can be helpful for starting the day off on the right footEquipment needed: For all these poses, a yoga mat is a good. If you don’t have a yoga mat, you should be on a carpet or stable rug (you won’t slip on the wood!) to cushion your ...

Stretching offers a range of benefits, from increased flexibility to improved blood flow. Just be sure to start slowly and listen to your body to avoid injuryDrazen/Getty ImagIs stretching good for yoThere are many benefits to regular stretching. Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, reduce stress and body aches, and moreRead on to learn more about the benefits of stretching, plus how to start a stretching routine. 9 Benefits of stretchi1. Increases your flexibiliRegular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging2. Increases your range of motiBeing able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help incre...

Among natural sleep remedies — from drinking chamomile tea to diffusing essential oils — stretching is often overlooked. But this simple act may help you fall asleep faster and improve the quality of your sleepA 2016 review of studies found a link between meditative movements (such as tai chi and yoga) and improved sleep quality. This improved sleep quality was further linked to a better quality of lifBut why does stretching have this effect on sleep? It’s likely a mix of things. For one, getting in touch with your body by stretching helps to focus your attention on your breath and body, not the stressors of the day. This awareness of your body helps you develop mindfulness, which has been shownTrusted Source to help promote better sleeStretching also offers potential physical benefits, helping to relieve muscle tension and prevent sleep-disrupting cramps. Just make sure to stick to gentle stretches — doing a big workout before bed can have the opposite effecHere are eight stretches t...

To improve flexibility and mobility, athletes and active individuals often rely on several forms of stretchinThese involve lengthening or flexing a muscle or tendon to promote enhanced elasticityOne method is active stretching, in which your own muscles are used to provide resistant pull, and this creates the stretcThis article will detail active stretching, how it differs from other forms of stretching, and how to perform itMarco Govel/Stocksy UWhat is active stretchiActive stretching is a method of improving flexibility. It involves active contracting of one muscle (the agonist) as a way to stretch an opposing muscle (the antagonist), with no external force. Active stretching is also often referred to as static active stretching — which means nonmoving — because the end position of the stretch is held for aamount of timBut instead of holding your stretch using a prop, such as a strap or band, you’re simply holding the stretch with other muscles. This is why it’s called static active...

Overtraining syndrome (OTS) can lower your fitness level, negatively affect your performance, and cause injuries. Weightlifting, cardio, and HIIT workouts can all lead to burnout. It’s also typical in single-sport athletesOvertraining can occur when you work out without allowing enough recovery time between sessions. After a certain point, too much exercise can be harmful to your health and hinder your results, especially if your workouts are close togethAvoid overtraining by working out within your limits and allowing enough recovery time between workouts. Be sure to fuel your workouts so you have enough energy to sustain your training, and take care of yourself after each training session. Read on to take a closer look at some of the signs of overtraining as well as ways to prevent, treat, and recover from OTSigns and symptoms of overtraining 1. Not eating enouWeightlifters who maintain an intense training schedule may also cut back on calories. This can negatively affect health and...

OverviStretching your body to become more supple and flexible offers many physical benefits. Such training allows for easier and deeper movements whibuilding strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibilitContinue reading to learn more about the benefits of developing a flexible, healthy bod6 benefits of flexibiliImproved flexibility produces a wide range of physical benefits and can have a positive effect on your overall well-being. Here are a few ways that increased flexibility is likely to help you. 1. Fewer injuriOnce you develop strength and flexibility in your body you’ll be able to withstand more physical stress. Plus, you’ll rid your body of any muscle imbalances, which will reduce your chance of getting injured during physical activity. Correcting muscle imbalances requires a combination of strengthening the underactive muscles and stretching the overactive (tight) one2. Less paYour b...

You may be able to fix or correct your posture over time with a combination of yoga, stretching, and exercises designed to stretch and lengthen the spinHaving good posture is about more than looks. It helps you to develop strength, flexibility, and balance in your body. These can all lead to less muscle pain and more energy throughout the daProper posture can also reduceTrusted Source stress on your muscles and ligaments, which can reduce your risk of injuryThere may even be mental health benefits. A 2017 studyTrusted Source suggests that upright posture can help increase positive affect, decrease negative self-focus, and reduce fatigue in people with mild-to-moderate depressioA 2018 studyTrusted Source found that adopting an expansive posture may also improve body-related emotions, including body image satisfaction and self-appraisaReady to get started? Read on to learn how to do 12 exercises that’ll help you sit a little talle1. Child’s PoGif by Active Body. Creative MiChild’s po...

Without realizing it, many of us start our day by stretching before we even get out of beInvoluntary stretching of your muscles is called pandiculationTrusted Source. It’s a behavior seen in most types of animals to relieve muscle tensioFew activities feel better after a period of inactivity than stretching. Stretching reduces your risk of getting injured, can induce a feeling of calmness, and is even thought to improve your circulation. In this article, we’ll help explain why stretching feels good, explore the benefits, and provide examples of simple stretches you can do on a regular basisWhy does stretching feel goHumans have a natural tendency to avoid things that cause pain and to seek activities that feel good. Stretching is no exception. Your body’s natural reward system makes stretching feel good to motivate you to keep your muscles at optimal tensioHere’s a closer look at the reasons why stretching feels good. Improved circulatWhen you stretch a muscle, your body responds by ...

Cardiovascular exercise is a vital component of fitness training, and running is a great form of cardiovascular exercise. Plus, it requires relatively little equipment and can be performed almost anywherThe drawback? Traditional long distance running is incredibly time consuming and doesn’t typically involve higher intensity sprintFortunately, interval running offers a solution for busy individuals who are looking for large improvements in fitness but don’t have the time for longer runs. Interval running also appeals to those who prefer greater intensity in their workouts than the typical long, slow jogThis article breaks down interval running as an aerobic training method and prepares you to create your own interval training program to meet your fitness and lifestyle needDrazen/Getty ImagWhat is interval runninInterval running is a method of structuring your running workouts to allow increased intensity and greater aerobic improvement with less total time spent pworkout. Regardless ...

Whether you’re visiting the beach on vacation or live close enough to one to include the sun and sand in your regular exercise regimen, running on the beach is a great way to add variety to your fitness routine. It also gives you a chance to get outdoors and try something newHowever, there are some things to be aware of before you dig your toes into the sanIf you’re ready to add beach running into your fitness lineup, read on to learn about the benefits, things to be aware of, risks, and tips to help you get started. Bonnin Studio/Stocksy UniWhat are the benefits of running on the bTaking your running routine to the beach can stave off boredom, improve running performance, and help you move past a training plateau. It can also challenge your body in ways you didn’t know possibleWhile the list below isn’t exhaustive, below are some of the top benefits of running on the beaRequires more energRunning on the sand provides added resistance for the large lower body muscles, requiring more e...

Brisk walking at a rate of 50-70% of your maximum heart rate, can be beneficial to your health. Calculate your maximum heart rate by subtracting your age from 220 beats per minute (bpmA brisk walk is one of the easiest and most effective cardio workouts. And, best of all, you likely already have everything you need to get starteYou can do a brisk, sweat-inducing walk indoors or outdoors and without any special equipment. A good pair of sneakers is about all you need to start reaping the many rewards of a fast-paced walk.The key to getting a great workout with brisk walking is to maintain a pace that gives your heart and lungs a challenging workout, but not so hard that you run out of steam too quicklyKeep reading to find out how to boost your physical and mental well-being with brisk walking as well as the benefits you can reap from this form of exerciseWhat’s considered brisk walkinThe term “brisk walking” is somewhat vague. Is it a little faster than your normal pace? Is it a lot...