STRETCHING THE TRUTH
Should You Really Stretch Before a Workout?
The concept that you should start a workout with static stretching or holding your muscles in a stationary position for 10 to 30 seconds is an exercise habit that’s been reinforced since the early days of gym class. It’s believed that stretching warms up your muscles and helps you better perform physical activities. However, a study in the Journal of Strength and Conditioning Research finds that stretching prior to exercise is actually working against you. Researchers held two workout sessions in which participants were instructed to perform squat exercises. In the first session, participants took part in an active dynamic warmup, performing slower versions of the movements from the workout itself. Before the second session, participants instead did passive static stretching, holding positions that stretched their calves, quadriceps, and hamstrings for 30 seconds each. When compared to the active warm up, participants reported feeling unstable and less balanced while working out after stretching prior to exercise. When you stretch, you’re loosening the tendons in your muscles, making them less firm. This causes your muscles to have less force behind your movements, and results in your workout being less effective. Weightlifting, strength training, and cardio workouts can all
suffer. Additional research in the Clinical Journal of Sport Medicine adds that stretching prior to working out in no way helps prevent muscle injuries. It’s clear at this point that stretching before workouts is doing more harm than good. A pre-workout routine is still very important. Researchers in these studies state that active warm ups will better prepare your body for intense activity and help prevent injury. Try jogging for a few minutes or spend some time doing jumping jacks, slow mountain climbers, and lunges. Stretching after your workout is also highly encouraged. Lactic acid builds up in your muscles during periods of excessive exercise. A post-workout stretch breaks up that lactic acid and aids in reducing muscle soreness later.
SUDOKU
WINNING Apple Crisp
Grid n°1669070380 easy
8 9 3 4 5 9 7
1
Ingredients
7 8 3 5
• 1 cup all-purpose flour • 3/4 cup rolled oats
• 1 cup sugar • 2 tablespoons cornstarch • 1 cup water • 1 teaspoon vanilla extract • Vanilla ice cream, optional
8 1 9 2 4
• 1 cup packed brown sugar • 1 teaspoon ground cinnamon • 1/2 cup butter, softened • 4 cups chopped, peeled apples
9 3 4 2 8 2 5 1 2 3
Instructions
1. Heat the oven to 350 F. In a large bowl, combine the first four ingredients. Cut in butter until crumbly. Press half of mixture into a greased 2 quart baking dish or a 9-inch square baking pan. Cover with apples. 2. In a small saucepan, combine the sugar, cornstarch, water, and vanilla. Bring to a boil; cook and stir 2 minutes or until thick and clear. Pour over apples. Sprinkle with remaining crumb mixture. 3. Bake 60–65 minutes or until apples are tender. Serve warm, with ice cream if desired. Recipe courtesy of TasteOfHome.com.
We have all the free sudokus you need! 400 new sudokus every week. Make your own free printable sudoku at www.PrintMySudoku.com
Focus Physical Therapy • Call 949.709.8770 • 3
Made with FlippingBook - Online catalogs