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]]>Gentle Jog or Walk
After completing a marathon, your body needs to gradually transition from the intense activity to a more relaxed state. Start with a gentle jog or walk for five to 10 minutes. This helps to gradually lower your heart rate, flush out metabolic waste, and promote circulation throughout your body.
Stretch It Out
Focus on stretching the major muscle groups that were involved in your marathon effort. Perform static stretches for your calves, quads, hamstrings, hips, and glutes. Hold each stretch for 20-30 seconds, ensuring you feel a gentle pull but not pain. Don’t forget to include some upper body stretches as well to release tension from your shoulders and back.
Foam Rolling
This self-massage technique can help release muscle tension, improve circulation, and reduce muscle soreness. Roll out your calves, quads, hamstrings, IT band, and any other areas that feel tight or tender. Take your time, breathe deeply, and let the foam roller work its magic.
Light Dynamic Exercises
Engage in some light dynamic exercises to promote mobility and flexibility. Perform exercises like leg swings, walking lunges, hip circles, and arm circles. These movements help loosen up your joints, increase your range of motion, and restore proper muscle function.
Hydrate and Refuel
Don’t forget to replenish your body with water and nourishing foods. Hydrate with plenty of fluids, such as water or electrolyte-rich drinks. Enjoy a balanced meal or snack that includes carbohydrates, protein, and healthy fats to aid in muscle recovery and replenish glycogen stores.
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]]>Static Stretching
Most experts suggest dynamic stretching before a workout and static stretching after a workout. That’s because dynamic stretches help warm the muscles up and get used to moving through the motions you’ll do during exercise, while static stretches take advantage of your warmed-up muscles to improve flexibility as well as cooling down your body and returning the muscles to their natural state.
Take Your Time
When you’re finished with your workout and all you want is to hit the shower and rest, you may feel like skimping on stretching is worth the time saved. But it’s not! Good static stretching requires holding your stretches for enough time that your muscles can recover and can benefit from the flexibility training—usually between 10 and 60 seconds depending on the stretch.
Don’t Push too Hard
Remember that you should only stretch to the point that it’s useful, and not farther. It can be tempting to focus on trying to touch your nose to your knee or to touch your toes, but you should never put those over comfort. If you feel any amount of pain you should always pull back—you should absolutely feel the stretch, but it shouldn’t be painful or unnatural. Stretching too far can lead to injury and pulled muscles.
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]]>Control Post-Workout Blood Flow
Exercise gets your blood flowing, so abruptly stopping can cause your blood pressure to rapidly drop, making you feel light-headed. Not only can you feel dizzy, but you’re also at risk of fainting.
(@samanthaaa_grace)Slows Down Heart Rate
During a workout, your internal body temperature rises, which means your blood vessels are dialed and your heart’s beating faster than usual. After a workout, you need to bring down your heart rate safely.
Prevents Injuries
Stretching and cooling down after a workout can prevent injuries like sprains, strains, and tears. Stretching, foam rolling, and mobility exercises are great recovery tools that help prevent injuries.
Increases Flexibility
The ideal time to work on your flexibility is when your body is warm and you’re breaking a sweat. Dynamic stretches can increase your flexibility and mobility while preventing muscle tears, joint issues, and back pain.
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]]>10-Minute Full-Body Cool Down
Follow along with fitness star Chloe Ting to do this 10-minute cool down after an intense workout. It’ll help your body recover, but also help improve your flexibility and balance.
5-Minute Stretch and Cool Down
The best thing about cooldown is that you can really do it in just a few minutes. This cooldown routine by Mad Fit can be done in only 5 minutes and it’s more than enough to stretch your entire body.
7-Minute Stretching Exercises
These stretching exercises like child pose, downward-facing dog, and knee hugs are perfect for stretching your entire body and relaxing after an intense workout.
10-Minute Cool Down By Pamela Reif
Pamela Reif made this 10-minute cooldown routine that you can do after every workout. It’s also a great workout that can help you relax and stretch before going to bed.
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]]>In one of her most recent workout videos, the famous fitness influencers shared a 15-minute cool-down routine with over 17 million of her YouTube fans. This routine is a part of her ongoing 2021 Flat Stomach Challenge, but you can perform it even if you’re not participating.
At the very start of her video, Ting explains that “it’s important to do a cool-down after every workout to relax, cool down your body, and return your muscles to their resting rate.” Just like a warm-up, this part of working out shouldn’t be skipped, because it plays an important role in injury prevention.
Throughout the video, Ting demonstrated several stretching techniques you can utilize to relax your body after a workout. They’re followed with useful instructions that will teach you how to do them with proper form, even if you’re training from home.
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]]>Sunburns
Sunburns probably aren’t the first sport-related injury that crossed your mind, but they’re actually amongst the most common ones. There is an obvious way to prevent this issue and it’s called sunscreen. Don’t forget to apply it before going outdoors and you won’t have to deal with nasty sunburns.
Ich hasse Sonnenbrand
Warmup and Cooldown
We all know how important warmups are. Just a few exercises like bodyweight squats and jumping jacks will do the job. Once you’re done with a workout, it’s also important to stretch your muscles and aid your recovery by cooling down.
2 rounds: Jumping jacks x 20 Squats x 20 Walk out x 10 Monster kicks x 20 total Toe touch hops x 20 total _ Jumping jack to tuck jump x 10 Squat jumps x 10 Walk out to push up x 10 Monster kick to crunch x 10 total Toe touch to butt kickers x 10 totalBest Intentions
Do you love to exercise, but is your form correct? If you are not able to afford a personal trainer to show you all the right moves, don’t be afraid. There’s always someone knowledgeable you can ask for help and correction, including countless certified trainers online.
. . . One of FitBody’s favorite movements 
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The press, overhead press or shoulder press is a weight training exercise with many variations, typically performed while standing, in which a weight is pressed straight upwards from racking position until the arms are locked out overhead, while the legs, lower back and abs maintain balance. 
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A common mistake while doing an overhead press is the curving of the back. To avoid this, make sure to keep your core tight and maintain your balance. Next time you’re doing an overhead press, check that your core and back are firm and straight!The post Great Tips and Help for Exercise Safely appeared first on yourdailysportfix.com.
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It’s a CHARITY EVENT and I’m going to do a test on 10Km! We’ll have a lot of FUN, running alone but TOGETHER! 
Happy FRIDAY to all of you!!! . Sono super ECCITATA per la VIRTUAL RUN di domenica: Gazzetta MarathOne arrivo! 
ci divertiremo un sacco, distanti ma uniti!! 
Buon VENERDÌ sera a tutti voi!!! @gazzettadellosport @levissimaofficial #thefashionjogger #iloverunning . . . . . . . #running #run #fitness #fit #runner #fitgirl #fitnessgirl #athlete #instarun #workoutmotivation #workout #training #fitspo #fitfam #instafit #womensrunningcommunity #runlikeagirl #triathlon #trailrunning #fitnessaddict #fitnessfun #fitnesslife #runnerslife #laufen #fitnessfreak #fitstagram #lovetorun #nevernotrunningBefore you start running, you should do several movements like calf stretch, hamstring stretch, and thoracic spine rotation. They will get your heart rate up and warm up your muscles to help prevent injuries. And after you’re done running—every run, no matter how short it was—you need to let your body cool down.
Take 10 minutes after a run to decrease heart rate. Start with a slow jog, then transition to walking for a few minutes. Move on to slow stretches that target the muscles and joints you’ve just used. Don’t forget to stretch your arms, too, but focus on the muscles in your legs, feet, and toes.
. Fasen. Jag kan inte fatta mig kort, märker jag 
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: Jonas HansenProperly cooling down is important, but so is hydration and adequate nutrition before and after the run. If you combine all of this you will help your body get the most out of the workouts and your muscles will repair quicker.
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. There are two main ways to use a foam roller. The first is for general muscle soreness, and the second is to target muscle knots. . For general muscle soreness, roll an entire muscle or muscle group back and forth over the foam roller for about 30 seconds. This helps improve tissue recovery, decreases muscle soreness, and relax tight muscles after a workout. . For a more targeted approach and getting out muscle knots, roll the muscle or muscle group *slowly* across the roller until you find a sensitive spot. Hold there for at least 30 seconds, trying to relax the muscle as best you can mentally. The pressure of your body weight can force the muscles in the knot to release. It might be uncomfortable bc you're applying pressure to a tight muscle (think of deep tissue massage) but it's going to feel amazing once that muscle releases 
No More Sore Muscles
If you are planning on exercising again the following day, you don’t want to struggle with sore muscles. To avoid that you should definitely warm-up and cool down. The light stretches that you’ll do will help relax your muscles.
Prevents Injuries
If you don’t practice cooling down after a workout, chances are there will be substances such as lactic acid in your muscles that cause cramps and pain. Eventually, that can also lead to injuries. Don’t forget to do your stretches at the end of a training session and you should be fine.
Slow Down Heart Rate
Cooling down will slow down your breathing and heart rate as well. Thanks to the stretches and poses it will all happen gradually, which is best for your body. If not, you can experience dizziness.
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