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4 Essential Fitness Goals

4 Essential Fitness Goals

As the internet is overflowing with a wealth of information regarding fitness advice, goals, workout routines, and training methods, it can certainly be overwhelming and confusing for many people. Nonetheless, it might make them lose sight of the bigger picture when it comes to making exercise a part of their lifestyle and, in some cases, even fall out of love with their fitness routine.

Adapting Marathon Plans During COVID-19

Adapting Marathon Plans During COVID-19

One of the most heartbreaking changes associated with the coronavirus has been the cancellation of big races for serious distance runners. Many runners train seriously for one or more marathons during the calendar year. Even the iconic Boston Marathon was canceled due to COVID-19.

The Benefits of Strength Training

The Benefits of Strength Training

If building bigger biceps and getting a six-pack is the goal going into the new year, strength training is the obvious route to go. However, even if building muscle size isn’t the end goal, there are still other health benefits to strength training. Many believe that if they don’t want to look like a bodybuilder, there is no purpose in strength training.

How to Safely Increase Your Running Distance

How to Safely Increase Your Running Distance

Many experienced runners will tell you that following the 10 percent rule is the best way to increase your running distance. This means that you should increase your mileage by 10 percent every week. For example, if you’re running 10 miles one week, you should plan to run 11 miles next week. That can be an effective way to increase your running distance if you’re in good shape and you’re used to running regularly, but not if you’re not used to running long distances.

3 Tips for Swimming Longer Distances

3 Tips for Swimming Longer Distances

Swimming is among the most relaxing exercises one can do. Whether you are swimming as a hobby, exercise routine, or as a career, there is a need to improve your skill, and one of those ways is by swimming longer distances.

The Benefits of Stretching After a Workout

The Benefits of Stretching After a Workout

Stretching is not just a pre-workout activity. It provides many psychological and physical benefits. It’s a great way to strengthen the body, alleviate stress, and enhance overall health.

Physical Benefits
The following are some of the physical benefits of stretching.

Injury Avoidance
Stretched muscles and tendons are less likely to be pulled, strained, or ruptured. Conversely, cold and tense muscles tend to weaken and wear down opposing tissues when they push and pull against each other.

Flexibility and Range of Motion
Stretching helps muscles become more flexible over time. They move with greater ease, function, and efficiency and are better prepared for unrestricted movements.

Better Posture
Improved posture is another benefit. Stretching can reverse common problems of bad posture, including constipation, incontinence, and acid reflux.

Decreased Soreness
Proper stretching increases blood supply and brings more nutrients to the muscles. More nutrients mean less soreness and stiffness.

Improved Circulation
Blood flow is vital for getting oxygen to all parts of the body. Regular stretching and flexibility training improves the circulatory system’s functioning.

Mental Benefits
The following are some of the mental benefits of stretching.

Less Stress
Regular stretching reduces stress, thus decreasing anxiety, fatigue, and depression. Other effects include lower blood pressure and heart rate.

Reduced Tension
Excess stress can cause muscle tension. Stretching can ease this tension, whether or not it’s before exercise.

Best Ways to Stretch
The following are a few of the best ways to stretch.

Warm-Up Before Stretching
Stretching is not for warming up because cold muscles are more likely to be injured. A few minutes of walking or light jogging can prepare tissues for pre-workout stretching.

Avoid Bouncing
Stretching should not involve bouncing, which can cause tearing. The result of tearing is scar tissue, which tightens muscles. One should stretch a single muscle group for three or four sets, and each stretch should last 15-60 seconds.

Work on Tight Muscles
Tight and sore muscles need extra attention. It’s best to stretch the tight muscles first to increase blood flow and reduce tension.

As the body ages and goes through many changes, stretching helps maintain strength, performance, and flexibility. Regular stretching two to three times a week can improve longevity and quality of life.

Tips for Working Out With a Trainer

Tips for Working Out With a Trainer

If you are looking into losing weight and getting fit, you can really up the ante by hiring a personal trainer. Personal training can be a lot of fun because you get to test your limits and learn just how strong you are. There are many reasons people hire personal trainers, and it can simply be because you want to learn the proper techniques for working out.

Rebuilding Your Fitness Routine After an Injury

Rebuilding Your Fitness Routine After an Injury

It’s incredibly frustrating to be going strong on your fitness routine only to be set back by an injury. When you come back to the gym, it’s tempting to go full out. You want to jump back into your same routine where you left off as quickly as possible.

The Importance of Staying Hydrated During a Workout

The Importance of Staying Hydrated During a Workout

We’ve all heard the advice to drink eight glasses of water a day to stay healthy, but when you’re sweating, eight glasses might not be enough. If you don’t drink enough, you can become dehydrated, and dehydration can cause health problems.

The Best Gear for Avid Runners

The Best Gear for Avid Runners

Running is a great way to stay active and fit. People worldwide enjoy running, whether it be on a track and field team, a cross-country team, as a pre- or post-workout activity, or just for leisure. However, running can be more enjoyable when you have the right gear for running.