Monthly Archive: May 2018

Best Leg Stretches After Running

It is often heard that people who run suffer from injuries or take longer to recover. Many runners even stopped running because they could not recover from the injuries. The best way to avoid the injuries and to hasten the muscle recovery is to do stretches after your running. The below are some of the best leg stretches after running.

Hamstring Stretch

This is done easier lying down than bending over. You need to ensure that your lower back is touching the floor. Bend one knee and keep the feet on the floor. Take the other leg and stretch it fully holding the leg with your hands. Bring the leg towards your chest. You should have your hips on the floor when you do this. Keep the leg pulled towards you for 20 to 30 seconds. Then you can do the same with the other leg.

The Quad Stretch

Stand straight without leaning forward. Bend one leg backward. Hold the feet with your hand and pull it towards your butt. During this time keep the other leg straight and keep both knees close together. You can feel the stretch at your quad. Hold the position for about 15 – 20 seconds. Repeat the same with the other leg. This is one of the best leg stretches after running. To really stretch the quad a good stretch machine can help a lot more.

The Calf Muscle Stretch

This is essential to prevent shin splints. Stand with your hands flat on the wall and stretched fully. Bend one leg forward. Stretch the other leg back with your knees straight. Keep the heel of the back leg on the floor. You can now feel the stretch on your calf muscles. Hold this position for about half to one minute. Repeat this exercise with the other leg.

The Low Lunge Stretch

Get into the leg lunge position. Keep the upper torso straight and stretch one leg back and keep it straight. Keep both hands on the forward leg and push down. Extend the hips forward. You will feel the stretch from the front of your hip and top of the thigh. One of the best leg stretches after running.

Iliotibial Band Stretch

The tightness of the Iliotibial band is a problem faced by many runners. The standing IT band stretch is a good way to release the tightness. Keep one leg behind the other while standing and raise the hand of that side over your head and bend towards the leg which is in front. Repeat the same with the other leg.

The above are some of the best leg stretches after running.

Motivational Music

Today most of us would probably not go to a gym if there was no music. Even during our regular walking or running, we need music to help us in our exercises. Most people have to compulsorily have music for a workout.

How Music Affects Exercise

Researchers have done a lot of research on motivational music and its effect on exercises. They have tried to use many types of music and see what effect music had on the way people worked out. Is there a specific kind of music that helps us to exercise for a longer period? Or is it the kind of music that we like which will help us?

All these questions remaining it has been proved that music does help in making people work out for a longer time. music does have a positive effect on a person’s workout.

If motivational music is played before you start your exercise it is shown to increase arousal. It greatly improves the performance of simple tasks. But it is the effect of music during the activity that is even more encouraging.

When music is played during the workout it has got very positive effects that makes us workout for a longer time. It has got work enhancing effects on our body. It also has a psychological effect. Listening to music delays the perception of fatigue. Which means we don’t realize our tiredness when we listen to music while exercising. It has been found that listening to motivational music during exercise actually does delay fatigue too. So, there is both the psychological and physical effect.

It was conclusively proved that music had a positive effect on low-intensity exercise. It helped in increasing physical activity and improved the energy efficiency. It showed an influence on mood and helped in increasing endurance.

Limits Of Effect Of Motivational Music

However, the effects of motivational music seem to be limited to only moderate levels of intensity. It shows an effect on the psychological feedback only in these levels of exercise. When the exercisers reached higher levels of intensity music did not seem to affect the feedback to the brain. At these levels, the physical feedback seems to be dominating the nervous system. Music did not seem to achieve the distraction possible to make the exercises not realize the physical strain.

It was also noticed that the music had effect only in the lesser trained exercisers. Trained and advanced exercisers would be motivated by a need to achieve rather than music.

Very Popular Youtube Motivational Track For The Gym