Much better than hours of cardio.
If you’re trying to lose weight, it’s easy to focus on workouts that burn as many calories as possible. While it’s true that cardio helps you burn calories and help you lose weight, trainers say it’s a mistake to focus solely on it. strength training Rest also plays an important role in losing weight in a healthy way. And do you know what else to do? stretch.
Many people don’t think that stretching will help them lose weight, but there are some ways to do just that. Introduce stretching.
Related: want to lose weight?16 practical ways to do it quickly and safely
What is the relationship between stretching and weight loss?
“The reason why stretching is so important in your weight loss journey is the simple fact that it keeps your joints and muscles feeling good. goodsay Kobi Hopkins, CPT, Personal Trainer and Corporate Director of Training and Exercise Stretch U, a full-body assisted stretching company that offers one-on-one assisted stretching. “If you’re in good physical shape, you’ll be much more motivated to keep exercising and sticking with your program,” he adds.
This makes perfect sense when you think about it. A NEW WORKOUT He might want to jump into the routine and train hard every day. But if you do this, your body will not be able to recover properly. When you’re not feeling great, you’re more likely to give up on your workout goals altogether. “There are many factors that contribute to how efficiently you burn calories, but having strong, happy muscles plays a big role in this,” says the medical exercise expert. Melissa Maguire, MES, Say. “Your muscles are happy when they are in good shape. Flexibility And the range of motion of all joints is healthy. “
Related: 12 trainers share their favorite workouts for weight loss.
Both trainers say stretching helps muscle growth as well as toning the body. “When you lift weights, you break down muscle. To actually build muscle, you have to recover from that exercise, and stretching helps enhance that process,” says Hopkins.
He adds that stretching consistently can help someone perform exercises with a wider range of motion. If you can, it will lead to more muscle growth,” he says.
Different types of stretches that you can incorporate into your daily routine
McGuire and Hopkins explain that there are different types of stretch, each with slightly different benefits.
-
Isometric Active Stretching: “This type of stretch is like when you have the tightest part of a muscle. yoga Strike a pose,” says McGuire. “Some muscles are being trained to relax, while the other muscle is tightened.” It also strengthens your holding muscles. “It’s a win for both strength and flexibility that helps keep the body in balance,” says McGuire.
-
Dynamic Active Stretch: McGuire explains that Dynamic Active Stretching focuses on movement. For example, repeat deep 10 times. squatThis type of stretch stretches and loosens the muscles.
-
Passive stretching: According to McGuire, passive stretching means continuing to stretch. “Eventually the muscles will relax, but nothing needs to be contracted,” she says. McGuire says passive stretching isn’t the most effective for weight loss, but it’s still beneficial for helping muscles recover from active training, she says.
-
Proprioceptive neuromuscular facilitation (PNF): “PNF is a stretch that goes through a series of contractions and releases to increase your range of motion over time,” says Hopkins, adding that it’s great before and after a workout. By doing so, you “tricks” your nervous system and relaxes your muscles for a deeper stretch.
5 Stretches to Incorporate into Your Routine
Maguire recommends doing some light stretching every day. Stretching before and after exercise is especially beneficial. “Dynamic stretching is usually recommended before exercise. [passive] Then I stretch,” Hopkins says. “Dynamic stretching is great for lubricating your joints and getting your blood flowing. [Passive] Stretching involves holding the stretch for 30-60 seconds while focusing on long, deep breaths, which are great for recovering from strenuous exercise. “
Here are five stretches to try, related to the different types of stretches that trainers say can help you lose weight.
1. Plank Pose
Holding the plank is an example of an isometric active stretch that builds strength and flexibility, as McGuire says. To do a plank, place your hands directly under your shoulders and place your toes on the ground a few inches apart. Hold the position for 20 seconds and work your way up to 1 minute if possible.
2. Walking lunges
Walking lunges are dynamic, active stretches. Start in a standing position. Step your right foot forward and bend your knee to his 90 degrees. Pause for a few seconds in the lunge position. Bring your left foot forward and align it with your right foot. Then step your left foot forward and move into a lunge position. For each leg he repeats 10 lunges.
3. High kick
This is another example of dynamic active stretching. To perform a high kick, stand with your feet shoulder-width apart. Raise one leg straight up as high as possible. Keeping your neck and back straight, reach for your toes with your other hand. Bring your leg back up and repeat with the other leg. For each leg he does 10 high kicks.
4. Runner’s Lunge
For a passive stretch, start in a standing position and try a runner’s lunge by stepping one leg back. Keep the other leg bent at his 90 degree angle. Place your hands on either side of your front leg. Hold for a few breaths, then switch and bring the opposite leg forward.
5. Hamstring stretch
Hamstring stretches are a common PNF stretch. Lie down on the floor with one foot on the ground. Extend the other leg toward the ceiling as you wrap your arms around your thighs. Hold for 20 seconds, then repeat with the other leg.
next, Experts share 13 reasons why people struggle to lose weight.
sauce
-
Cobi Hopkins, CPT, Personal Trainer, Corporate Director of Training and Exercise Stretch U
-
Melissa Maguire, MES, medical exercise specialist
