Why Stretching is Important to Anyone

Whether you’re an athlete, beginner, or moderate exerciser, stretching is equally important to everyone. The popular belief is that stretching only makes someone more flexible, but in fact, it is a muscle builder of its own. Furthermore, stretching decreases muscle soreness by increasing blood and nutrient supply to the muscles. And of course, stretching also increases flexibility. This impacts the range of motion the body is capable of, directly affecting one’s durability and making them less likely to get hurt. Ultimately, stretching:

• Reduces muscle soreness
• Decreases injury risk
• Improves flexibility
• Builds muscle

There are two types of stretching: dynamic and static. Static stretching, which is the most common form for most people, is hold-still stretches which focuses on tightening specific muscle groups. Dynamic stretching is more active which allows the muscles to extend in a range of motion (high knees, butt kicks, lunges). The timing of stretching is key for anyone looking to improve their health

A workout routine should look like this:

• Cardio/Warmup (3-5 minutes)
• Dynamic Stretching (3 minutes)
• Lifting/Exercises
• Static Stretching (up to 15 minutes)

Notice how static stretching isn’t included before the workout. Static stretching could be done, but they should only be held for three to five seconds. After the workout, static stretches should be held between 20-30 seconds.

Cardio prior the workout does not have to take long. In fact, 3-5 minutes of jogging or using the elliptical is efficient in getting the blood flowing. While performing dynamic stretches, make sure to target the areas that you plan to exercise next. For example, if you are working your upper body, then try doing arm circles or any other form of arm movement. If working out your lower body, then high knees, butt kicks, and body squats would be ideal.

Stretching is the most overlooked aspect of any workout routine. Whether you work out after or not, stretching has been proven to positively affect anyone. The small amount of time stretching requires provides a large marginal benefit.

Thank you for reading and feel free to comment or contact me with any questions or requests for future articles.

-Michael Roulic

The Reality Behind Gatorade and Energy Bars

Some people who exercise look towards supplements, believing they will benefit them. While others think they’re a gimmick. Well, two of the biggest products on the market are Gatorade and energy bars. Are these products healthy to consume? Actually, the real question is who should be consuming these products?

Carbohydrates are and always will be the primary source of energy during a typical workout. This is why it’s vital to consume carbohydrates both before and after a workout in order to replenish your body. However, in order to deplete the entire storage of carbohydrates in the body,  a lot of exercise would be required. Gatorade’s primary function is to restore carbohydrate within the body, but this refueling isn’t for everyone. People should only drink Gatorade if they are doing an hour or more of intense training. This is why Gatorade is primarily for athletes.  Furthermore, this doesn’t mean anything is special about Gatorade’s carbohydrates compared to any other simple sugar. The only reason Gatorade sets itself apart from candy or soda is that it contains vitamins and minerals, as well as the right amount of carbohydrates.

Energy bars’ primary purpose is to provide the body with energy before a workout. Now why do these energy bar companies claim they are effective? They are sufficient in calories with lots of carbs and the right amount of protein. This is all very effective, but what does this bar have that other bars or natural foods don’t? Nothing. A peanut butter sandwich has about the same nutritional value as an energy bar. Energy bars are just convenient which is why there’s a market for them. What is not to make any other foods take the place of any energy bar? Actually, eating a candy bar can serve as an equivalent to eating an energy bar. Before a workout people should eat what they feel comfortable with, and as long as it supplies calories and carbohydrates, it will boost their performance. Make sure not to overdo calorie and carbohydrate intake. The ideal amount of calories is between 250-350 and anywhere between 30-40 grams of carbs.

The key ideas to remember are that energy bars and Gatorade serve a function to those who exercise intensely as well as athletes. Having Gatorade without working out is just like eating a package of candy or having a bottle of flat soda. The same goes for energy bars which don’t contain any magical ingredients and the body will get the same reaction as eating calories and carbs from other food sources.

Thank you for reading and if you have any questions or comments please feel free to notify me via the About the Author page.

-Michael Roulic