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Related to the Stretching & Recovery Tribe
Showing 1–20 of 21 Guides

10 Ways To Recover Quickly After Exercise

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Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. wa...

How to cool down after exercise

Guide • 10 responses

While it is conventional wisdom and practice to warm up before physical activity, the importance and benefits of cooling down after exercise are less well known, and actually practiced even less. A cool down should be part of every training session or match...

The importance of aerobic warm up routines

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The importance of an effective warm up can not be over-estimated. Not only does the warm up provide a platform for you to perform to the maximum of your abilities, but an effective warm up can reduce the chance of injury and mentally prepare you for the exe...

The benefits of a warm up with dynamic stretching

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For decades, it was conventional wisdom that a warm-up should entail a light aerobic run in order to warm up the muscles, followed by static stretches to loosen the muscles off prior to training or competition. However, more recently the use of dynamic stre...

How to get a great calf and heel stretch

Guide • 3 responses

Found the perfect stretch to help my tight calves and help with plantar faciiatis.  It's called the foot rocker. The best thing I've found so far for tightness. http://www.fourcorners.com/product_details_Foot_Rocker.aspx Here's a link to a video that show...

Potentail Benefits of an Ice Bath

Guide • 1 response

In simple terms, it's about helping the muscles, tendons, bones, nerves and all the different tissues used in sport recover from their workout. The body does this with the help of the blood vessels that bring oxygen to the tissues and remove the waste prod...

Avoiding Injury - 10 Tips

Guide • 1 response

Have a Routine Physical / Fitness Test. Visit you doctor before beginning a new exercise program. Any new activity can stress your body. If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can l...

HIIT

Guide • 2 responses

Interval training has been used by athletes for years to build fitness. Interval training combines short, high intensity bursts of speed, with slow, recovery phases, repeated during one exercise session. An early form of interval training, "Fartlek" (a Swed...

How to get rid of the "Fuzz"!

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If you need a reason to stretch and to keep moving, THIS is it! You need to get rid of the 'fuzz'!!! Check this out! This was shared with me from my Rolfer to explain how I developed some of the issues in my shoulder... http://www.youtube.com/watch?v=VCfcl...

How to Use a Foam Roller

Guide • 4 responses

I've been looking for a good guide to best use my foam roller for stretching.  Here's a wonderful site that shows you how to do it and gives you videos! http://www.bodyspex.com/Exercises.aspx?ExerciseArticleID=11

4 Exercises to Increase Your Running Speed

Guide • 3 responses

Years of studying elite runners in freeze frame video clips have revealed certain truths about optimal form. Both sprinters and distance runners alike can benefit from exercises that duplicate the distinct joint and limb movements, as well as the range of m...

Following circuit Yoga Poses and salt bath

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By experience I've learnt that performing Yoga poses in circuit do help in recovering faster. 1) Rock Pose (Vajrasana) - 10 sec x 3 rep 2) Head to Knee Pose ( Janushirsasana) - 10 sec x 3 rep on alternate sides 3) Plough Pose ( Halasana) - 10 sec x 3 rep...

A little goes a long way

Guide • 1 response

I started stretching since training for ny fitness comps. i also completed a few TS challenges. I will say I find on days when I'm pressed for time that even a little stretching goes a long way. I used to never stretch or rarely, since taking it up I swear by...

SEATED STRETCH

Guide • 1 response

This si one of my most faveourite stretches. Sit as shown in the picture. Good posture, turning aways from the knee being held and hug that knee to your chest. Feels so great in a stiff, worked out butt ;)

What are the best streches for runners to do on a daily b...

Guide • 1 response

Hi, I'm disoriented of which stretches should I do before I start running for my marathon training, due to the fact that I don't know which ones and for how long, I have copied some of the ones that I've seen in other runners, but sometimes I have hurt myse...

Interesting article on stretching

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Of the basic components of physical fitness, stretching seems to be the one that is most often neglected. Nobody seems to have the time or patience to keep with a regular stretching program, because by the time they finish their weight training and cardi...

How to use a foam roller!

Guide • 4 responses

Everyone should own a foam roller. They can benefit runners, cyclists and even weightlifters.  Foam rollers are a really great way to stretch and massage without the need for an expensive sports massage! So here are a few top tips on how to use a foam roll...

How to stretch after a shoulders workout

Guide • 1 response

After exercising the shoulders, it is important to perform stretches post workout to reduce delayed onset muscle soreness, aid flexibility and increase motion back into the joint. One good stretch is the anterior shoulder stretch, which will extend the fro...

How to stretch after a legs workout

Guide • 1 response

After exercising the muscles in our legs, it is important to perform post work out stretches to aid our flexibility and reduce the risk of delayed onset muscular soreness. As there are many different muscles in the legs, depending which area you have worked...

How to stretch after a chest workout

Guide • 1 response

After exercising the pectoral muscles of the upper and lower chest, it is important to stretch after the workout to help to maintain flexibility and relieve the tension in tight muscles. It also helps to reduce delayed onset muscle soreness (DOMS) and can a...

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