Stretching benefits you need to know about

Stretching:  we all know we need to do it, but if you’re like I once was, you may only have a vague idea as to why. Most of us know that stretching helps with range of motion and prevents injury, but there is more to it than just that!

 

Stretching comes naturally; just see newborn babies stretching their arms and flexing their feet in a stretch.  From the moment we’re in the world, we’re working those muscles.

 

Stretching helps improve your health and fitness in several ways.  It is ideal for improving circulation, posture, and range of motion.  Additionally, stretching decreases your muscle tension, any joint stiffness you may have, and improves relaxation and general athletic performance.

 

You can get a good stretching regimen finished in about 10 minutes.  After the workout warm-up, it’s time for stretching.  If you’re trying to improve your flexibility, you can do the bulk of those exercises after your workout is complete.  Muscles are completely warmed up, and there is ample time for relaxation post-workout.

 

When you’re stretching, stay balanced.  If you stretch muscles on the left side of your body, spend equal time on the right.

 

Don’t “overstretch.”  Unless you’re an aspiring gymnast, there is little reason to push your flexibility to the point of pain or discomfort.  If you feel some tension, that’s fine, just don’t overdo it!

 

Avoid any bouncing motions when stretching.  Bouncing can cause you to go too far, and actually cause injury.
Breathe easy when you’re stretching.  It’s pretty easy to lose track and hold in your breath when leaning into a stretch.  Be mindful, and take deep, cleansing breaths.

 

Some basic stretches include the hamstring stretch, the standing quad stretch and the standing calf stretch.

 

If you want some specific stretches to try, there are many options from which to choose.  The local library should have some volumes dedicated to stretching, and you can order DVDs online as well.  Sites online also have stretching tutorials, as do video hosting sites such as vimeo and YouTube.

 

There are a host of reasons to incorporate a good stretching routine into your workout.  Injury prevention and improved range of motion are just a few of the benefits you’ll see from a good stretching regimen.  One of the best benefits of a good stretching routine is the piece of mind and relaxation associated with a calming stretching routine.

Increasing your mental toughness

Whether you’re working out at the gym or trying to get ahead at the office, mental toughness is something that you need to be truly successful.  Mental toughness isn’t learning how to bully or run roughshod over others to get what you want.  Mental toughness is learning how to come face-to-face with adversity and overcome it with class and panache.

 

There are several things you can do to increase your own mental toughness, and ensure greater success in all areas of your life.

 

EMPHASIZE RESILIANCE

 

One key aspect of mental toughness is a healthy level of confidence.  With a sense of confidence, you’re able to understand that perfection is not a destination.  Many experience a sense of failure when things do not work out as expected.  Those who learn the concept of resilience will be able to evaluate failures for what they are, and figure out ways to leverage experience into success.

 

STAY AHEAD OF THE PACK

 

Those who experience great success, on the field or in the boardroom are at risk of drifting into complacence.  Even when things are going well, it is vital to protect and extend your successes.

 

CHALLENGE YOUR MIND

 

Staying sharp and ahead of the rest requires that you constantly nourish your mind, and challenge yourself to push forward.  Overcoming fatigue and mental exhaustion to finish a project will improve confidence and stretch your limits.

 

CHANGE UP YOUR WORKOUT ROUTINE

 

Boredom is your enemy when it comes to physical fitness.  So much of a workout is simply showing up, so making sure that your routine is stimulating will ensure your commitment.  If you compete, try and bring the intensity of competition into your workout.

 

REFOCUS AFTER MISTAKES

 

Mental toughness means that when you’ve made mistakes, you can take those errors and learn from them.  The ability to regroup and make a new plan is absolutely vital if you’re to develop mental toughness.  The next time you face a personal mistake, focus on what you can learn, rather than what you’ve lost.

 

LEARN THE ZEN OF CALM

 

It’s not easy to be calm for some people.  Many may suffer from feelings of frustration and anger when failures arise, and have trouble turning these feelings in a positive direction.  Learning how to remain calm is a hallmark of mental toughness.  Maintaining calm is what will set you apart from the rest when difficult challenges arise.

Breaking out of your plateau

For the readers that are into pumping iron, it’s almost a certainty that you’ve at one time or another hit that brick wall.  You’ve been lifting for a few months, and the progress is slow and steady, and definitely noticeable.  And then one day – BOOM!  Suddenly you’re not experiencing any improvement at all, and your workouts feel like a waste of time.

 

If you’ve been here, know there is a way out.

 

Even the most experienced trainers find themselves in a rut from time to time.  The trick is to overcome the body’s natural tendency to adjust to the routines you set for it.

 

The body really is an amazing piece of machinery; finely tuned and responds to stimulus.  If you run every day for 2 miles on the same terrain, soon enough, this run will not challenge you.  We understand that we need to vary the distance we travel, the type of terrain we run on, and perhaps introduce intervals to keep the body guessing.  The idea works the same when you’re lifting.

 

The best place to start is by changing your set and rep plan, change the order in which you work out, taking shorter periods of rest, and tracking your progress.

 

Tracking in one area where you can really get tripped up.  Don’t check your maximum bench every week – try every month instead.

 

Another way to introduce some variety into your lifting is to keep your concentric – or upward movement – phase to a one-count, but experiment with the eccentric – or downward – movement.  If you take longer counts in your eccentric movement, you can increase the resistance your muscles experience, which can have a dramatic results.

 

Another way to change up your workout is to implement a box squat.  Box squats are when you sit down on a bench or box at knee-height when doing squat lifts.  By sitting mid-way through your rep, you erase the so-called “rebound effect.”  You don’t have the natural rubber band-like effect of the muscle to decrease your resistance, so your muscle has to work harder to complete the movement.

 

In addition to these ideas, there are others, including such ideas as doing external shoulder rotations to increase shoulder stability.  If you’re well and truly mystified after trying all of these different ideas, consult a trainer who can help you get back on track.  Whatever you do, don’t get discouraged!

Running Shoes Go Minimalist

One interesting trend in the world of running is minimalist running shoes.  The idea behind this trend is that humans evolved for thousands of years without sophisticated running shoes.  Surely, they didn’t run for sport – rather, they ran for necessity.  For this reason, runners have experimented with barefoot running.

 

Barefoot running isn’t ideal in many locales, though.  For those who run in urban settings, there is danger of broken glass, sharp rocks, and other painful debris.  There are options for minimalist shoes that will give a close approximation of barefoot running, and it is worth investigating for those who just can’t commit to true barefoot running.

 

Toe Shoes

Toe shoes look very much like toe socks.  They’re shoes made of thin, stretchy material, with a sole made of thin tough material.  There is minimal cushioning, so you still get the barefoot effect, without risking injury to your feet.  Toe shoes allow your toes to splay out, which avoids the problem of a shoe constraining the foot.  In addition, the heel is not lifted in any way, which allows the foot to stay in its natural, neutral position.

 

You may ask, are toe pockets needed in order to be the most “foot-friendly”?  Well, they’re certainly useful.  The foot is actually a very refined piece of machinery, and the toes perform an important function.  Feet know their place in the world, and perceive how to balance the weight of the body instantly.  We don’t have to think about it; it just happens.  Shoes that account for the natural design and function of the foot are ideal.

 

Huaraches

No, we’re not talking about the ‘80s yuppie fashion sandal; we mean sandals patterned after those of the famous running Tarahumara Indians.  These simple sandals are the closest you can get to running barefoot, and also are a lot cheaper than other options.  At Invisible Shoe, you can order a kit to make your own for under $20.  Also, how fun is it to make your own shoes?!

 

More expensive options, like Luna Sandals have less of a DIY aesthetic, but will run upwards of $100 or more for some models.

 

Soft-soled moccasins

If you don’t like your foot exposed to the elements, but still want a natural barefoot walk/run, then consider moccasins.  These cover the feet, while also featuring a soft rubber sole that has no support or drop.  If you prefer the aesthetic look of a full-coverage shoe, than the moccasin is for you!

Aspiring Marathon Runners: Pay Attention!

There seems to be something in the water.  Does it feel like everyone you know is suddenly running half or full marathons?  Maybe it is where I live, but it sure feels like there is some kind of marathon-craze afoot, and hopefully you’ve jumped on board too.

Marathons represent a great challenge to people who love to make and achieve goals.  It’s one thing to run a 5K or 10K, but entirely another to run 13 or 26 miles.  The training requirements are quite different; as is the strategy you use to run the actual marathon.  Every newbie needs to be fully educated before attempting to run a marathon.

In the first three weeks of training, your main struggle will probably to simply get started.  Unsurprisingly, 80% of marathon running is showing up for training, so getting a good start to your regimen is pretty important.  There is a strong mental component to running marathons, so overcoming any ideas of failure is monumental.

Getting your hands on a good running schedule is ideal.  The work is done for you, and there are a ton of different plans and options – not to mention timelines – that will help you get on track for your marathon.  Make modifications as necessary, and set realistic goals about training.  You need longer than a month to train for a marathon.

Once you’ve been training for about a month, the most important aspect of training is to stay committed.  When your friends are headed out to happy hour and you have a 7-mile run ahead, it’s so easy to just skip your training.  Seeing past momentary pleasures is going to be hard, so stay mentally tough as you continue training.

A few months into your training, you will start to want to “gear up.”  Marathoners use Body Glide to prevent unpleasant and painful chafing.  Some men even cover their nipples with bandages to avoid “runner’s chest.”

Start experimenting with your nutritional needs.  You should do some trial-and-error with your meals, finding out which sources of energy will work best for you.  You will want to stay away from anything with high fiber content, and you might consider power gels or energy beans.

As you come into the final weeks before your race, be sure you’re sleeping enough and that you’re stretching properly.  Massage, ice baths, or other ways to soothe pain and injury will help keep you feeling good.  Scheduling a sports massage a few days before your race can help stave off injury.

Jobs that help you stay fit

There are a huge number of jobs out there that don’t promote an active lifestyle.  Sedentary work tends to be in the information sector – a growing field.  Those who have these jobs are always encouraged to find other ways to stay fit.  One of the greatest advantages of having a job that requires a lot of physical work is that it helps to keep you fit and healthy.  You’ll burn plenty of calories during the day, which contributes to a healthy lifestyle.

DELIVERY DRIVER

Delivering goods requires a lot of speedy movement, lifting, and other taxing physical work.  Some companies like UPS are unionized, and pay good wages to their workers.  Spending 6-8 hours delivering packages will go a long way to burning calories and keeping you fit.

PERSONAL TRAINER

Getting into the field of personal training is another option.  Personal trainers can make a good wage, whether working in a gym or consulting with clients privately.  If you are going to become a personal trainer, it is a good idea to investigate the various organizations that certify trainers.  Get a widely respected and recognized certification (NSCA, NASM, ACSM, or ISSA), and you could go far helping others stay in shape, while you stay in shape yourself.

LIFEGUARD

Lifeguarding is a great line of work for those who are looking for something on a more part-time basis.  Lifeguarding typically pays just north of minimum wage, but the work is exciting and often is accompanied by gorgeous weather.  In order to certify for lifeguarding, you must be able to swim 500 yards without stopping, and be able to swim to the bottom of a 10-foot pool to retrieve a weight.

FIREFIGHTER

Becoming a firefighter is perhaps one of the most physically demanding jobs out there, short of some military professions.  In order to qualify to become a firefighter, you must be in top physical condition.  There is a taxing written exam, testing on all aspects of the job of firefighting.  In addition, you have to climb 180 steps in just three minutes, and 50 pounds will weigh you down.  Add to that dragging around a 165-pound weight on an obstacle course, and you have just the minimal physical requirements for firefighting.

All of these jobs require you to be in top physical condition, and all are rewarding as well.  If you’re looking for a change of job scenery, look into one of these great professions!