News — workouts

Physical activity can get addicting over time ⁠— which is great, since it’s common knowledge that regular exercising promotes good health. However, we have to remember that exercising is still a form of stress. While physical improvements in the form of larger and more defined muscles are extra motivation to go hard in the gym, it’s still important that we keep tabs on having an ample amount of time to recover in between our workouts.

This is why recovery is arguably the most vital part of physical exercises. Other than helping your body heal from continuous physical stress, recovery also keeps you from further straining your body. Post-workout recovery exists in many forms, like taking an ice bath or getting a relaxing massage. But in this post, we’ll take a deep dive into why stretching is the best post-workout recovery activity.

Why is it important to stretch after exercising?

A post-workout stretch brings a number of wonderful benefits to your body. Firstly, stretching after a gruelling workout mitigates your body’s production of lactic acid. Despite being a completely normal end product of muscle metabolism, On Health's Dr. Richard Weil notes that the accumulation of lactic acid can make you feel more sore and fatigued. A soothing stretch after an intense workout releases the lactic acid in your muscles, which in turn, instantly gives you a relaxed feeling. 

Aside from that, a proper recovery stretch smoothly eases your heart rate back to normalcy. If you were to just stop abruptly after a high power workout, you risk prolonging your fast heart rate and end up fainting.

Another great benefit of recovery stretches is that they loosen up your muscles and prevent them from creating larger muscle tears that could lead to injuries. Loosening your muscle tissues through post-workout stretches also allows you to move your muscles with full mobility.

Furthermore, there are a couple of mental and psychological effects that prove the worth of recovery stretches. As you do a cool-down stretch, your brain releases endorphins ⁠— also known as the happy hormone. Other than boosting your mood, releasing endorphins through stretching can also relieve the pain and stress caused by your workout. Finally, the time you do your post-workout stretches can also be used to meditate and reflect — thus further inducing a relaxing feeling.

Now that you’re aware of why recovery stretches are essential in a workout, here’s how you can do post-workout stretches.

What kinds of post-exercise stretches induce recovery?

We firmly believe that stretching varies depending on the kind of workout that you did or the body part that hurts the most. While stretching can differ depending on an individual's workout routine, fitness expert Jacque Crockford urges that post workout static stretching can reduce muscle tension in any kind of physical activity. To do a static stretch, simply position your body into a stretch with the intent of elongating and pulling, then holding said position for 30-60 seconds. 

For example, if you just did an intensive lower body exercise, you’d recover well by doing lower body stretches. The ever-popular butterfly stretch, where you sit with your legs bent at the knee and flat on the ground, is a great example of a lower-body stretch. While you do this, your thigh, glutes, and hamstring muscles are pulled away from each other, relieving the tension you just had from your exercise. However, if you tend to suffer from back pain, incorporating some gentle yoga stretches into your cool down routine might just do the trick. Pain Free Working’s Sheena Bergado recommends stretches like cat cow and forward fold, which entails you to stretch the entirety of your spine. From your neck to your lower waist, yoga stretches like cat cow and forward fold will surely ease any pain that you feel in your back.

It might come as a surprise, but even seemingly healthy activities like heavy exercising need to be properly eased out in order to maximize its effectiveness — and that’s exactly what recovery stretches aim to do. However, our post ‘Tips for Working Out in the Sun’ notes that no matter what kind of exercise you do, it’s important to listen to your body and stop if you’re pushing yourself too much. So, keep this in mind next time you do your workout and take extra care for your muscles by doing the proper post-workout stretches. 

Exclusively for theboobuddy.com by Julie H.

So you’ve made the decision to join a gym and you’re probably feeling a million different things; excitement, nerves and anticipation to name to a few.

Whether it’s your 1st time at the gym or you’ve been going 3 times a week for the past 6 months, there are still a host of mistakes you may be making.

There are a wealth of common mistakes many women make in the gym and these small mistakes can manifest into bigger problems that may have a negative effect on your fitness journey.

Take a look below at some of the most comment mistakes every woman makes at the gym and discover how we suggest you overcome them to ensure you really do make the most of every workout.

Not Taking an Induction

An induction is something all gyms offer, usually free of charge for new members. However, many gym-goers will decline this offer, thinking they know what they are going to do in the gym and how to work the machines.

An induction is not only a great way to try different equipment but it’s also an opportunity for you to get to know a trainer and ask any questions about equipment or your personal goals.

Not Trying Out all of the Facilities

Admittedly, a lot of the machines in the gym look terrifying. You’re not sure how to use them and in reality, you don’t want to look silly in front of others whilst you figure it out. But the reality is that if you don’t there could be a lot of things you’re missing out on.

This also is the same for classes or PT sessions, they are always a little daunting at first but we assure that they really can aid your workout and teach you a few new workouts or exercises.

If you are worried about working a new machine or joining a class, just watch how someone else does it before you have a go.

Being Afraid of Weights or the Weight Section

The gym can be an intimidating place, especially when you’re not entirely sure of how to best use weights, or if the weight section is dominated by men pumping iron.

Everyone has been new to weights before so don’t be embarrassed or afraid, instead head in there with confidence, watch how others assemble their weights and start small. It’s better to increase than to start off big and risk pulling a muscle.

There will be other females in the weight section so if you’re a little anxious, why not speak to them, ask for advice or just watch what they do.

Not Varying Your Workout

It’s so easy to fall into a comfortable regime but the gym is made for pushing yourself so you really should vary your workout. Switching it up is easy, have a day when you focus on legs, another on the core and another on arms as well as mixing it up with both cardio and weights.

If your body gets used to a certain fitness regime, it will no longer be beneficial so keep your workouts fresh for the best results.

Being too Shy and Not Asking for Help

You’d be silly to go to the gym and not make the most of the professional PT’s who work there.

Whether you have a question about your routine or want to know if your form is right, they are there to help you.

If you have more than a question and need more guidance for your fitness, many of the PT’s will run personalised one-on-one sessions with you for an additional charge.

Measuring Progress by Sweat

Many believe that the more sweat means a better workout, but this isn’t always the case. 

Those who are weight training or focusing on one area of the body may sweat less than those doing an hour of intense cardio but it doesn’t mean they have gotten less of a workout.

Progress is measured in many different ways, so as long as you’re seeing or feeling the results, then you’re doing well and don’t be deterred if you’re not leaving dripping in sweat.

Not Implementing a Healthy Eating Plan

Getting fit and healthy is so much more than going to the gym and working out.

You need to implement a lifestyle change which includes a healthy, balanced diet that sees you get enough of all the food groups particularly protein which will help you to repair and build muscle.

Comparing Yourself to Others 

Being competitive is a good trait, especially in terms of fitness but you should never compare yourself to others when at the gym. 

Yes, they may have wash-board abs or may be able to lift double what you do, but you don't know how long they've been training, what else they're doing or how they feel about themselves. 

The best thing you can do is focus on your fitness journey, admire other women and men for their achievements but don't get distracted from your own goals. 

Make it Fun 

For some women, the gym is the worst place on earth but that's because they're working hard with no enjoyment. From watching your favourite series during a cardio session to listening to your favourite music, the gym can be a fun place to be. 

If you work out better with friends, find a gym buddy and do workouts together and then go for a healthy smoothie afterwards or just have a 10-minute natter whilst still working out. 

Whatever works for you in making your time working out better, is worth it. 

Going to the gym is a great way to relieve stress, get fit and clear your mind but you do need to be aware of a few bad habits that will ultimately have a negative effect on your workout and progress.

Being confident, asking questions and trying new equipment and facilities can really help you to make the most of your gym membership.

If you’re a female and your assets are getting in the way of your gym workouts, then why not try the Boobuddy, a revolutionary new band that holds your assets in place, reducing movement and pain. For more information on the science behind Boobuddy, click here and to discover our stylish range of products, please click here.