To maximize the benefits of exercise... be sure to do 'this' afterward

Many people do not perform 'cool-down exercises' after finishing their workout.

 

However, to enhance the effectiveness of exercise and prevent injuries, proper warm-up or main

You should pay attention to organizing exercises just as much as physical workouts.

When exercising, repeatedly using certain parts of the body causes the muscles to divide into contracted and relaxed areas.

For example, when lifting dumbbells with your arm, the biceps contract and the triceps relax.

If you finish exercising without relaxing your muscles in this state, the muscles may remain in an asymmetrical condition.

Even if time passes and the muscles return to their original shape, continuous fatigue accumulates in the muscles and severe pain occurs.

 

 

 

Stretching exercises are beneficial regardless of the type of workout.

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Stretching after strength training improves muscle function and helps muscles settle into their position.

 

Stretching after aerobic exercise helps prevent leg muscle stiffness or pain.

 

When doing stretching exercises, you should perform 'stationary' stretching in place.

 

The goal is to relax the contracted muscles.

To properly shape the muscles, you need to stretch them sufficiently in the opposite direction of their contraction.

After adopting the correct posture for each area, hold it for at least 10 to 15 seconds until you feel a stretch in the muscles.

Repeat this about three times.

 

 

Use a foam roller when you are unsure of the posture or method.

 

Lie down or sit with a foam roller on the area that needs muscle relaxation, then massage it for about 10 minutes in up and down, left and right directions.

Adjust the duration and intensity based on the exercise intensity and the degree of muscle stiffness.

Lactic acid and other substances accumulated in the muscles are massaged using a foam roller after exercise.

It can remove waste products and help alleviate muscle pain.

In the long term, it is also expected to relieve muscle tension, improve flexibility, expand joint range of motion, and promote smooth blood circulation.

 

 

[Source: Health Chosun]