Marc stretches, and so should you!
Anybody who works out is no stranger to the soreness that ensues afterwards. Especially the next day and, of course, the dreaded day-two!
There’s a way to reduce that, though! Although it’s good to be sore (that’s a sign you did a good job at the gym), not everybody loves the feeling of barely being able to function the next day. All of you who have done the Lift More: Legs workout know what I’m talking about. Ouch!
This is where stretching comes in handy. After your workout, stretching can help to realign your muscle fibers which, in turn, helps to accelerate your recovery process. It’ll also help to reduce lactic acid buildup which aids in preventing soreness felt the next day. The stretching of the fascia will also assist in further growth of your muscles.
Stretching isn’t just limited to post-workout, however. Having a good pre-workout routine can assist you in getting warmed up properly, which is a great way to prevent injury during you workout, and allow you to push harder!
Marc has a go-to routine he follows when he works out, and it works wonders.
Pre-workout:
1. Begin with an active warm-up. Usually this is the first exercise of the day’s workout, with light weight (around 20% of the maximum weight). Perform 15–20 reps. Increase the weight by 5 or 10 pounds, and do another set.
2. Perform static stretches for around 30–45 seconds per side of the muscle(s) being worked that day. Wait 30 seconds and repeat once.
Post-workout:
1. Perform static stretches for 30–60 seconds. Wait 30 seconds and repeat 2 or 3 times.
2. Use a foam roller if possible. Foam rolling has been shown to reduce muscle and joint pain.
There you have it! Marc’s personal stretching routine. Give it a try for a week or two and you’ll see the benefits.
What do you think? Do you stretch religiously before and after workouts? What’s your stretching routine like? Do you find it necessary? Let us know. We’d love to hear about it!
Until next time, remember to keep posted to marcfitt.com for all your fitness, nutrition, and lifestyle tips! Cheers!