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Effective Stretches For Muscle Recovery After A Workout

muscle recovery

Every athlete, no matter how good, always follows a workout pattern to avoid injury, pain or stress to muscles. This usually begins with a warm up and ends with a cool down. Both are necessary as they improve performance, reduce the risk of injury and decrease muscle tension. They also improve flexibility, keep the blood flowing and help one attain better posture while reducing any aches and pains. If you have been skipping stretching due to a lack of time, we can try some of these quick, simple and effective stretches for muscle recovery after every workout.  

Stretches for Muscle Recovery Post Workout 

To get started, we must focus more on the muscles used during the workout. 

1. Gentle Walk or Jog 

A very light jog or walk is the simplest and the most perfect way to cool down naturally. You can do spot jogging or move around the room at a normal walking pace. 

2. Hip Flexor Stretch in Lunge Position hip flexor lunge

  • Get into the lunge position starting with both hands on the left knee
  • The right knee and calf should be on the ground
  • Now use your right hand to slowly pull up your right foot until you feel a stretch in your hip area
  • Hold the position for 20-40 seconds
  • Slowly release and repeat for the left leg

3. Toe Touchtoe touch

  • Stand with the feet together or shoulder-width apart
  • Keep the knees straight, do not lock it
  • Bending at the hips, slowly lower the head down toward the knees, keeping the back as straight as possible
  • Reach towards the toes, and let the neck relax
  • Hold for up to 20-40 seconds
  • Rise slowly back up to standing position.

4. Standing Calf Stretchmuscle recovery - standing calf stretch

  • Stand near a wall with feet shoulder width apart
  • Place one foot in front of the other, front knee slightly bent.
  • Keep your back knee straight, your heel on the ground, and lean toward the wall.
  • Feel the stretch all along the calf of your back leg.
  • Hold this stretch for 20-30 seconds.

5. Standing Quad Stretchstanding quad stretch

  • Stand upright with your feet together
  • Raise the heel of one leg up behind you and pull that leg up towards your butt with your hand
  • Keep pulling your leg up until you feel it stretching your quad, but not to the point of pain
  • Hold the stretch for a few counts and then switch sides

6. Seated Hamstring StretchSeated Hamstring Stretch

  • Sit down with both legs straightened out in front of you, knees and heels together. Then reach both arms forward towards your toes to feel a stretch through the back of the legs.
  • If possible, try and hold your toes in this position for a minimum of 60 seconds while taking deep, slow breaths
  • Keep your legs straight, without letting the knees buckle. If you’re unable to reach your toes while keeping your legs straight, you can hold the end of a towel looped around your foot
  • As you hold this stretch and feel your muscles start to adjust and relax, you can start going deeper on your exhale and hold, which will slowly increase your hamstring flexibility

7. Seated Twistseated twist

  • Sit on a mat and stretch the legs out in front of the body
  • Bring the left leg over the right leg and place the left foot on the floor, bending the left knee
  • Twist to the left and use the right arm to press the left knee gently inward
  • Hold for 30 seconds
  • Untwist and repeat on the other side

8. Overhead Tricep Stretchoverhead tricep stretch

  • Stand with your feet hip-width apart, and roll your shoulders back and down to release any tension
  • Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back
  • Bring your left hand up to gently pull your right elbow downward
  • Hold this stretch for 20 to 30 seconds before switching arms
  • Repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.

9. Child’s Posechild's pose

  • Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs
  • Lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground
  • Hold for 30-40 seconds
  • Bring the arms back in and slowly sit up

Few Tips To Prevent Injuries 

  1. Do not over stretch yourself, listen to your body and stop if you feel pain
  2. Maintain correct posture, or else you might end up stretching the wrong way which will cause more harm than good
  3. Inhale and exhale through your stretches
  4. Always start at a slow pace to last longer.

If you have any injury or medical condition, perform the stretches under supervision and talk to your healthcare provider before starting any program. If you’re unsure on how to perform stretches correctly, do it under a certified trainer’s guidance. You can book a LIVE, interactive, online, GOQii PRO session from the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

We hope this article on effective stretches for muscle recovery helps you. For more articles on fitness, check out Healthy Reads now! 

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How Chronic Cardio Could be Making You Fat

chronic cardioHow often do you hit the gym and go ballistic on the treadmill? Quite often? We perfectly understand the need to run! Whether you’re running to train for a marathon, to reach a goal, chase a finish line, catch a departing train or bus, we understand how crucial running is… especially to stay fit!

But what happens when you go overboard? Do you actually cause more harm than good? You can literally run for your life and not even see an inch of a difference and sometimes, even the opposite – you’ve gained weight instead of losing it!

This can be a total nightmare for someone trying to lose weight. There’s a perfect explanation for it.

How Chronic Cardio Might be Making You Fat

1. Excessive cardio can increase stress in the body and increase your heart rate to increase blood flow to your muscles. When you do too much cardio, your stress hormones stay elevated. Some amount of stress can be good for the body, but when cortisol i.e. our stress hormone stays consistently high, it can create a lot of issues.

  • Stress can cause insulin resistance to circulate more glucose in the blood to supply energy for stress management. Insulin resistance not only means that you have more sugar in your blood than required, it also means that you store fat more easily as insulin promotes fat storage.
  • In stress, your body shuts down or slows down to fight stress effectively. Your thyroid function slows down, the levels of TSH is reduced in the body, which again promotes weight gain.
  • In women, stress can also disturb the menstruation cycle. Thus creating hormone imbalances in the body, thus promoting weight gain.
  • Chronic stress also promotes the storage of fat in the linings of our organs i.e. visceral fat, as a protection to our organs from stress. This again starts a vicious cycle of excess belly fat, insulin resistance, and more fat storage.

2. Chronic cardio can take a toll on our muscles. Chronic cardio not only burns fat, it burns muscle as well. Your muscle mass determines your metabolism and Basal Metabolic Rate. If you have more muscle, you burn more fat. So when you lose muscle, your metabolism drops and you do not burn as much fat anymore.

So, how do we get the most of our workout? Do a combination of cardio and weight training to promote muscle growth and fat burn. Also indulge in yoga and meditation on a regular basis for better stress management, better sleep and preventing the issues listed above.

We hope this article helps you and keeps you from going overboard. Remember that anything in excess is bad! Stay moderate and stay healthy!

If this information helped, let us know in the comments below. You can find more articles on fitness here. To level up your workouts and get the right guidance and motivation, you can join live, interactive sessions conducted by experts on GOQii PRO. Book a class via the GOQii App now.

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Active Rest For Muscle Building

Active Rest

Yes, you heard it right. Rest is an essential part of any training program. Even when it comes to classes or work, we recognize that a few days leave can be recharging and renewing. For athletes, this can be harder, as they may feel guilty for taking a day, a week or a month off their training plan. Whether you are training for a competition or feeling extra motivated, more is not always better. Rest days are just as important as exercise. In fact, a successful fitness regimen isn’t complete without rest days.

What is Active Rest?

In terms of Rest days, there are 2 types of rest days

  • Passive Rest
  • Active Rest

Passive rest means a day of total rest without any physical activity, whereas Active rest means including low-intensity exercise that promotes blood flow to the muscles, helping them to recover better and faster.

Active rest is the sweet spot between being idle and training intensely. The goal of Active rest is to help your body heal from exercising by reducing the likelihood of inflammation and soreness. It allows your body to recover and repair. On your Active rest day you need to be active enough to increase blood flow, but gentle enough to allow your muscles to heal. 

Benefits of Active Rest

Whenever we use our muscles for exercising, our body turns glucose into Lactic acid; this is how our muscles get the energy to perform. Once our muscles stop working, the lactic acid our body remains in our muscles and causes that dreaded post-workout soreness. Active rest helps lactic acid move out of our muscles and dissolve into our bloodstream, so it’s not around to cause us pain afterward. The increased blood flow also makes it to our joints, reducing the chance of joint and muscle inflammation. It is essential for muscle growth. Exercise creates microscopic tears in your muscle tissues. But during rest, cells called fibroblasts repair it. This helps the tissue heal and grow, resulting in stronger muscles.

Active rest is also known to improve our mood and keep us from getting the post-workout blues, while also alleviating any fatigue. Plus, it’s great for our heart since it increases our heart rate and builds endurance.

Planning an Active Rest Day

An active rest day should include a different activity from your usual workout at the gym. You shouldn’t be working at maximum effort. Rather, go slow and don’t push yourself too hard.

Examples of active recovery exercises include:

  1. Stretching: is a simple and effective way to maintain increased blood flow and relaxation.
  2. Yoga: lengthens our muscles and tendons, aids in their recovery, and helps our body develop better mobility and flexibility.
  3. Meditation: is a great way to rest and refresh your mind. If sitting still for extended periods isn’t for you, there are alternative ways of meditating that keep your body busy and your mind free, such as doing the dishes or knitting.
  4. Swimming: is a low-impact exercise that’s easy on your joints and muscles.
  5. Walking or Jogging: is one of the best forms of Active Rest. Walking or jogging at a leisurely pace can enhance blood flow and help with recovery.
  6. Cycling: at a leisurely pace is an excellent way to get in an active recovery. It is low-impact and doesn’t put pressure on the joints. One can cycle either on a stationary bike or on a bicycle outdoors.
  7. Myofascial release with a foam roller: Active rest doesn’t only include movement. One also can stretch and roll a foam roller over parts of your body and get many of the same benefits. If your muscles are sore, foam rolling can help relieve tightness, reduce inflammation, and increase your range of motion.

A Word of Caution

Active rest day exercises are generally considered safe. During active recovery, make sure you aren’t working harder than about 50 percent of your maximum effort. This will give your body the chance it needs to rest. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery. If you’re injured, in pain, or very fatigued, your body may need passive recovery which means total rest.

We hope this article helps you make the most of your workout and recovery. Do let us know your thoughts in the comments below.

You can find more information on muscle building here. You can also get these tips and know more about Active Rest or set up your own fitness routine by speaking to a GOQii Coach. All you need to do is subscribe to GOQii’s Personalised Health Coaching here.

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Lunchtime Workouts to Stay Fit Anywhere!

Lunchtime WorkoutsIt is easy to fall prey to a sedentary lifestyle especially with a hectic schedule that revolves around work, home and stress. Somewhere, a healthy life and fitness has taken a backseat for most people. But, most people forget that staying fit and active is a mantra to being more productive at work! There may be many constraints that might prevent you from working out but there’s always a solution. We call it the Lunchtime Workouts!

These workouts can be done anywhere, including your office. They are easy and can be wrapped up within 15-20mins flat! Remember that it is recommended to aim for 2 and a half hours of moderate aerobic exercise weekly, and strength training exercises at least twice a week.

Lunchtime Workouts To Keep You Fit

  1. Warm up with rotations of the hand and legs. End it with a cool down like stretching
  2. 4 min Tabata Workout: To get the best out of this workout, perform the following in the same order:
    • Jumping Jacks – 20 seconds
    • Rest – 10 seconds
    • Squats – 20 seconds
    • Rest – 10 seconds
    • Lunges – 20 seconds
    • Rest – 10 seconds
    • Push ups – 20 seconds
    • Rest – 10 seconds
    • Repeat once more in the same order
  3. Resistance and Stretching: Stretching can help you increase your blood circulation and bring flexibility to your body. It is also a great stress-busting method and it can ease lower back pain.
  4. Yoga and Meditation: Yoga relieves stress and tension, helps you take a break from daily routine and makes your day more energetic! Deep breathing directly recharges your entire body!

With so many options to choose from which are way below 20 minutes, you can move away from your desk for a little while and work towards a healthy lifestyle.

You can find more articles on workouts and fitness here. You can also begin working out by joining a live, interactive class on GOQii PRO conducted by a certified expert. Book a class now through the GOQii App.

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