Learn to stretch your muscles

Go to the gym just to learn to stretch? Discover the reasons why this may be the best fitness idea you’ll have this spring.

1. You will avoid injuries. “With the guided stretching classes, not only are future injuries prevented, but these exercises contribute to regenerating the collagen after an injury,” explains personal trainer Roberto Crespo of Zagros Sport.

2. You will not pass the pain. Guided stretching classes are the best choice for those who work sitting. “In your case, the most common is that some of your muscles have shortened and, thanks to these exercises, achieve an upright posture without pain,” says the expert.

3. You will sleep better . Knowing how to stretch calms the mind and helps to fall asleep. The secret is that the monitor teaches you to breathe more deeply and effectively.

4. You will be ready to retrain. After a guided stretching session, your muscles will be ready and alert, ready to exercise. Under these conditions, muscle movements are more efficient, muscles can exert more force and perform a wider range of movements, which translates into more effective workouts.

Is it good to train on an empty stomach?

One of the most popular strategies for losing weight or body fat is to exercise on an empty stomach. It is usually done in the morning, without having breakfast, with dinner the day before as the last food intake. The objective of this strategy is to mobilize fats as an energy source, since glucose (sugar) levels are very low, due to the fasting period. But is it effective? Does not eating negatively affect our performance in the exercise itself? Does it involve any health risk? We explain it to you.

1. It does not help to lose fat.

Practicing fasting exercise will not be a significant advantage if our goal is to lose fat and thus change our body composition. Fat consumption occurs mainly in the recovery periods after training, and not while doing it. There are even studies that suggest that the greater the amount of glucose spent during physical activity, the greater the use of fats in the subsequent hours of recovery.

2. The right system.

If we want to lose fat, we must practice HIIT (High-Intensity Interval Training). As the name implies, the key to this training is intensity, and doing it on an empty stomach can be very unpleasant since at low blood glucose levels a sudden and high expense can be joined. It is common for under-experienced people to get dizzy if they have not ingested anything before training. The advantage. Not everything is negative. If you are an experienced athlete and train long distances, not eating before training does provide benefits for performance, since it reproduces situations similar to those experienced in competitions.

It’s a risk?

About health, fasting exercise has been shown to help improve insulin sensitivity, one of the risk factors associated with type 2 diabetes and overweight. As a recommendation, if you think about training long-distance tests or improving health patterns, you can introduce low-intensity fasting exercises progressively. But if the ultimate goal is fat or weight loss, it is better to look for other strategies.

Lose fat (finally)

  • Practice exercise at least three times a week.
  • Train HIIT. Make 10 sprints of 30 seconds by bike, with one-minute breaks, three times a week.
  • Use the force. Because it favors an increase in metabolism. To do this, it performs circuits with weights, tires and self-loads a couple of times a week.
  • Sleep eight hours a day. Little sleep favors overweight.
  • Eat well. Say goodbye to sugar and processed foods.

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