Static stretching is one of the most effective forms of stretching when it comes to loosening your muscles.
This involves holding a stretch n a stationary position for a minimum of 30 seconds.
-Massage!
An effective way to loosen tight muscles and improve circulation is massage by a professional therapist.
This can help to break down any scar tissue in your muscles that may be causing tightness.
–Massage Guns!
Massage guns are the new craze in the fitness industry. Massage guns can be used to help reduce muscle soreness and improve muscle length for a short period of time.
Utilize the massage gun for 30 – 90 seconds per muscle before exercises to improve muscle tightness and range of motion
-Foam Rolling!
Foam rolling is a common tool utilized to treat tight muscles. This type of self-massage can help loosen tight muscles or help release those hard to get to trigger points.
-Heat therapy!
Applying heat to tight muscles can help to relax and loosen them.
Heat therapy can be applied through the use of a hot water bottle, heating pad, or warm shower or bath.
-Hydrate!
Adequate hydration is important for muscle function and flexibility.
Carbohydrates are widely available in the form of sugars, fibers and starches. They can be found in healthy foods and also in unhealthy foods. Examples of foods containing carbohydrates are: bread, potatoes, rice, pasta, cereal, apples, bananas, dairy products and legumes. (Mozaffarian et al, 2011) Carbohydrates are the first source of energy for the muscles while exercising. (Madden et al, 2018) Adequate muscle glycogen levels are essential for athletic performance, however excessive carbohydrates are stored in the body as fat and can lead to weight gain, risk of developing diabetes and heart disease. Carbohydrates have the form of monosaccharides, disaccharides, or polysaccharides. All forms of carbohydrates after ingestion are converted to glucose within one and a half hour. Glucose is important to maintain the energy in the cells, tissues and organs. (Madden et al, 2018) Carbohydrates are grouped into simple and complex and they are also classified based on their ability to raise blood glucose, which is measured by the glycemic index (GI). There is evidence that diets rich in low GI carbohydrates decrease the risk of cardiovascular disease and diabetes type 2. (Barclay et al, 2008) According to Li et al (2015) higher intake of carbohydrates from whole grains was linked to a lower risk of cardiovascular disease by 9%. The American College of Sports Medicine, the Academy of Nutrition and Dietetics and the Dietitians of Canada support the daily intake of carbohydrates as they offer a greater ATP amount per oxygen volume and athletic performance during long high intensity exercises is enhanced by adequate carbohydrates availability. (2009)
Protein intake promotes a healthy appetite regulation, increases muscle growth and improves metabolism. It also ensures faster recovery period and tissue regeneration. Excessive protein intake can lead to weight gain, reduced amounts of fibers and carbohydrates and high risk of cardiac disorders if the main source of protein is red meat and full fat dairy products. High protein consumption can also increase the risk of kidney disease. Excellent sources of protein are lean pork and beef, poultry, fish, eggs, beans, tofu, and low-fat dairy products. (Weigle et al, 2005) Proteins are made of amino acids. There are 20 amino acids, and the human body can produce only 11 of them. The rest are called essential amino acids and the only way to produce them is through digestion from a protein rich diet. It is found that non vegetarian adolescents in the US consume higher amounts of protein as compared to vegetarian adolescents. (Segovia-Siapco et al, 2019) According to the International Society of Sports Nutrition (ISSN) athletic population should aim for 1.4-2.0 g protein/kg body weight/day. (Jager et al, 2017) Post exercise, Poortmans et al (2012) suggest a protein intake of 15-20 g (either from low fat milk or protein shake) and carbohydrates intake of 30 g in the form of a maltodextrine shake within the first one hour, in order to promote muscle protein formation and collagen regeneration of the tendons.
Fats are divided into three categories: saturated fats, trans fats and unsaturated fats, which are further divided into monounsaturated and polyunsaturated (omega 3 and omega 6). Fats are essential for the absorption of fat-soluble vitamins A,D, E and K. The ingestion of fats starts at the mouth, with two chemical components, the lingual lipase and phospholipids, which break fats into small particles. Next, in the stomach gastric lipase further breaks down fats into diglycerides and fatty acids within 2–4 hours after a meal. Next, in the intestines, bile and pancreatic lipase creates monoglycerides and fatty acids. According to Liu et al (2017) saturated fats intake should be less than 10% of total energy intake. Trans fats significantly increase cardiovascular disease risk as they promote endothelial malfunction, increased LDL and triglycerides and low HDL. (Liu et al, 2017) Their consumption should be as limited as possible. With regards to cis-monounsaturated fatty acids (MUFA) they are created in the liver, so there’s no need for dietary intake. On the contrary, cis-polyunsaturated fatty acids (PUFA) contain essential fatty acids and they’re considered healthy. (Liu et al, 2017) Foods rich in PUFA are lean protein foods, nuts, seeds, nut butter, fatty fish (salmon, sardines), fish-oil supplements, flaxseed oil, canola oil, sunflower oil, corn oil, avocados, and egg yolks.
Dynamic stretching is a strategy used to improve mobility while moving through a range-of- motion, often we use movements similar to the activity or sport that is going to be performed.
Static stretching is holding a stretch without movement, usually only at the end-range of a muscle.
Which one is better?
Opt for dynamic stretching at the beginning of your work out, use 5-10 stretches and 3 sets.
Static stretches should be performed at the end of your session, hold the stretch for 30-45 sec and finish 2 sets.
As always, please consult with your doctor before engaging into any activity for the first time or if you are suffering from a chronic disease/ recovering from an injury.
Tai chi combines sequences of slow, flowing upper- and lower-body movements with breath awareness and a variety of thinking skills that include focused attention and imagery. While classic tai chi is done standing, a modified version can be done sitting, so it’s highly adaptable and therefore ideal for people with different fitness levels.
Studies suggest that tai chi can help people improve their overall quality of life. The movements safely and gradually strengthen the heart and major muscle groups, improving strengtht, coordination, flexibility and balance. The deep breathing exercises enhance oxygen uptake. The meditative aspect of the practice helps lower stress.
Joint pain can take away life’s simple pleasures—you may no longer look forward to walking your dog, gardening, or chasing a tennis ball across the court. Even the basics of getting through your day, like getting into the car or carrying laundry to the basement, can become sharp reminders of your limitations.
Common causes of joint pain include arthritis, previous injuries, the strain of repetitive movements, posture problems, aging, or inactivity. It is tempting to avoid the motions that cause you pain. But limiting your movements can weaken muscles and make joint pain worse.
The right exercises performed properly can be a long-lasting way to improve ankle, knee, hip, or shoulder pain. For some people, the right exercise routine can even help delay surgery or improve outcome after surgical intervention.
Your goal should be to pair gentle, targeted joint workouts with a simple walking routine. You should consult your doctor before you begin a new exercise program, but these simple stretching tips are important to any workout:
Warm up first. Muscles stretch more easily when warm. Doing the warm-ups before any workout, or taking a warm shower or bath, will do the trick.
Feel no pain. Stretch only to the point of mild tension, never to the point of pain. If a stretch hurts, stop doing it. Reset your position carefully and try again. With time and practice, your flexibility will improve.
Breathe. Breathe comfortably when stretching.
Practice often. You’ll see the best gains if you do gentle stretching frequently—several times a day on as many days of the week as possible.
