Spunk Fitness Silver Spring

We’re told that stretching is good for us – it lengthens the muscles we constrict during weight-lifting sessions; it improves our range of motion and flexibility, and it reduces our overall risk of getting injured. But, in the fitness community, there’s plenty of debate about   when  to stretch,   how   to stretch, and which type of stretching is best. To clear up any confusion and learn how to maximize the benefits of stretching in your fitness center routine, it’s important to understand the key differences between dynamic and static stretching. 1.      Dynamic stretches use movement; static stretches don’t.  Dynamic means active, energetic, or vigorous, so dynamic stretching involves movement – usually of more than one muscle group. Think of arm circles, hip hinges and circles, twisted lunges, leg swings, high kicks, and moving quad or hamstring stretches. These stretches take the body through a near-full range of motion that mimics t...

No matter how careful you are to use proper form, stretch, foam roll, and exercise within your limits, minor injuries will happen from time to time. While it can be discouraging to feel like you’re losing ground with your fitness during recovery, the way you handle your nutrition can make the difference between slight losses to fitness and major setbacks from weight gain. First, it may be necessary to modify what you eat – even if you have healthy eating habits . Due to your injury, you may not be able to work out as hard or as often at the fitness center as before. This means you’re burning fewer calories and need to eat less to meet your body’s needs. If you’re only down for a few days or a week, there’s no need to worry; but, the longer you’re less active and still eating for a higher activity level, the easier it is to gain weight. Decreasing calories during an injury is much easier said than done, of course, because our appetites don’t automatically line up with our activity level...