"Growth happens during rest days when your muscle fibers have time to repair and grow stronger," tells Stokes. This adversely affects your performance and makes your body susceptible to both fitness burnout and injuries. When you overtrain, you don't give your body enough time to heal and rejuvenate. "Chase performance, not soreness," says Stokes. Alternating legs and doing about five with each leg would be a good way to get warmed up," adds Samuel. An example of a dynamic stretch would be a forward lunge with a twist- "which warms up your t-spine, hips, core, and legs. To prep your body for a workout, do dynamic stretching instead, as it helps warm up your body by increasing the blood flow and getting your muscles ready for physical activity, she says. "Doing static stretches slows down your heart rate, lowers injury risk and helps reduce DOMS (Delayed Onset Muscle Soreness) which is why it should be left for after the workout," explains Emily Samuel, celebrity fitness trainer at NYC's Dogpound Gym. For example, a standing shin stretch or standing hamstring stretch. Static stretching refers to a stretch that is held at a challenging position for 10 to 30 seconds. If you’re someone who takes footage of your workouts, leave that to the end of the workout so that your flow and focus won't get interrupted," suggests the fitness expert. "If you must have it on hand, set a limit on how often you're going to check it. "If you have it, you’re going to look at it which can affect your focus, the workouts effectiveness and your mood," says Stokes. Taking your phone with you while working out.
"You'll need to put in more conscious effort initially, but it will become a whole lot easier once it becomes a habit," assures fitness trainer and influencer, Katie Crewe. Ideally, "you must do a minimum of three 30 minute workout sessions in a week or four 20 minute sessions at the gym per week - with a maximum of six hours of training," tells Michaels. So, put it in your planner, just like you would a doctor's appointment," adds the fitness instructor. Moreover, "not setting aside time for a workout and assuming you’ll just 'fit it in' at some point in the day accounts for many missed workouts. This is why it's crucial to set your intention - which includes listening to your body in order to make the most of the time you have. Typically, "starting a workout without a set plan for that particular day can lead to a lot of wasted time," notes Stokes. Learn more about the basics of proper warm-up here. Your car runs much more smoothly and efficiently when you give it time to prepare to go from 0 to 60," she adds. "Think of it as warming up your car on a freezing cold day. All of these factors can enhance speed, strength and endurance," explains Kira Stokes, NASM-certified celebrity trainer and creator of the award-winning The Stoked Method. This, in turn, improves circulation and muscle elasticity - which can increase the range of motion. When you do warm-up right, "the temperature of your muscles and overall body rises which increases blood flow. Warming up before exercise prepares your muscles, heart and lungs for physical activity, lowers risk of injuries and helps gear up your mind for the workout ahead.
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But if you heat up that rubber, it’s far more elastic and flexible," says Jillian Michaels, wellness coach, entrepreneur and TV personality. If you pull a rubber band when it’s cold it can snap. "Think of your muscles and connective tissue like a rubber band.
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