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Stretching after exercise isn’t actually doing what you think it’s doing

Definitely after a workout or on your rest day. Bonus being that if you do it after a workout, your muscles are already warmed up going into yoga. When you've been stuck at your desk for too long, or have some serious post- workout soreness, here are 15 easy yoga-inspired stretches to. There seems to be a lot of confusion regarding the value—or lack thereof—of muscle stretching to accelerate recovery after exercise.

Remodelingэтом что-то yoga after workout поговорить насчётYoga Routine For Flexibility | Women's Health

Yoga after workout seems to be a lot of confusion regarding the value—or yoga after workout thereof—of muscle stretching to accelerate recovery after exercise. Is any of this true? First, it is important to understand the difference between stretching for recovery and stretching for remodeling.

During exercise, muscles are called upon to work. During this work, fuel is used up, waste products are created and muscle fiber structure is disrupted by multiple micro tears. Imagine a banquet, for comparison, during which the food is eaten, garbage is accumulated napkins, chicken bones, etc. Before the next banquet, the food needs to be restocked, the garbage cleared, and the tables reset.

For muscles, this process of resetting for the next event is called recovery. The muscle is returned to full function without soreness. This is not the process that leads to transfer news com today yoga after workout per se, but it is important for athletes who wish to compete at their highest level multiple times during a short period.

Athletes have tried many things to speed up recovery: cryotherapy, massage, compression, ice water immersion, stretching, hyperbaric oxygenanti-inflammatories, and electromyostimulationjust to name a few. These interventions are aimed at decreasing lactic acid, inflammatory markers, and other molecules that build up following intense exercise. Of these, only massage is consistently effective.

Multiple studies have shown that stretching does not aid significantly in waste removal or serve in any capacity to accelerate muscle recovery. Plainly said, when we exercise consistently, our bodies adapt to that stressor by changing our muscle structure, metabolism, and physiology.

It is that change, that remodeling, that leads to all the positive benefits of exercise. To yoga after workout with our banquet example, if we realized that people are going to show up at every event, but we only have 10 tables set at present, we would yoga after workout our capacity to be ready for the next event. We would increase the efficiency in the kitchen and set more tables.

Likewise, our body remodels itself to adapt to increasing exercise. After plus years of studysix variables emerge as consistently aiding the body in its effort to reorganize in response to exercise: timing of nutritional intake specifically proteinyoga after workout of exercise, massage, sleep, low-dose creatine and—you guessed it—stretching.

Perhaps the most well-known and accepted benefits of muscle stretching exercises are improved or maintained range of motion, or both; alignment of bones and joints; and strengthening of connective yoga after workout elements that optimize performance.

Many studies have shown that flexibility training dedicated attention over time to muscle stretching as part of an exercise program directly improves muscle function, and ultrasound images have documented favorable alterations in muscle architecture following weeks of regular stretching, such as longer fibers.

Prior negative commentary around muscle stretching may be misleading to the casual observer. It is true that studies have shown static stretching routines reach, hold yoga after workout 30 посетить страницу, release, next stretch prior to a workout or competition lead to decreases in strength during that event, and that stretching before activity does not prevent injuries, as was long thought.

If you are an elite athlete trying to decrease injury, increase strength or yoga after workout muscle recovery right before your next event—then no. If you are most people, exercising to lose weight, be well and improve mood—then yes.

It will help with muscle remodeling, connective tissue strengthening, range-of-motion improvement, joint alignment and potentially blood flow during subsequent exercise—all beneficial effects in the long run. This article was originally published on The Conversation. Read the original article.

Skip to navigation Skip to content. Sort of. Recovery During exercise, muscles are called upon to work. So do I stretch or not?

There seems to be a lot of confusion regarding the value—or lack thereof—of muscle stretching to accelerate recovery after exercise. Is any of this true? First, it is important to http://cheese.androidlive.club/730.html the difference affter stretching for recovery and stretching for remodeling.

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