Time is an issue; there never seems to be enough of it, especially when it comes to our workouts.
To make the most of your time in the gym, you can use these time saving exercise tips, but make sure you leave time to cool down while you’re still at the fitness centre.
Cooling down will reduce recovery time, allow you to wind down mentally, and increases flexibility.
Your goal during a cool down is to gradually bring your heart rate back to its resting level. When your workout ends, keep up your body active but move at a slower pace. For example, if you are going for a run it should be reduced to a jog, then a walk, followed by stretching.
Did you know that it is better to stretch after exercise? Since the muscle is warm you reduce risk of strain. It is also ideal to spend some time lengthening muscles after contracting them. While enhancing overall flexibility will reduce risk of injury, stretching prior to your workout can actually increase risk.
After your workout, you will be nice and warm and can safely focus on lengthening tight muscles. Hold each stretch for 20-30 seconds. Start small and gradually work to increase your range of motion. Stretching shouldn’t be painful, but you should feel tension in the muscle being stretched.
It is important to focus on body parts that are specific to your individual situation. If you have previous injuries or aches and pains, give these areas attention. If you spend a lot of time sitting, you’ll want to focus on your hip flexors, chest and internal rotators.
If you’re looking for an all-in-one workout that will cover a warm up, strength training, cardio and a cool down, ask the front desk about the Cardio Resistance Training Program.