Start Stretching and Avoid Injuries


Weightlifters are advised to stretch before, during, and after workouts. Stretching helps in improving connective tissue surrounding muscle cells. Muscle connectivity can be looked as pillow cover. If the pillow cover is tight, pillow cannot expand to its full size. On the other hand, stretching is considered as muscle sheaths which allows the connective tissues to expand and hence allows more and more growth of muscles growth. It also helps in many other ways like it increases flexibility and hence helps in improving daily activities and tasks. It also allows a better range of motion. It also helps to cope up with stress. Stress can cause many medical problems and illness. Relieving stress can help with weight loss and peace of mind

Stretching reduces IGF-1 levels.

Research have proved that stretching increases Insulin-like growth factor 1 (IGF-1) in our body. That rise is desirable because IGF-1 has been shown to slow the process of protein breakdown. A synthetic analogy of IGF-1 is used for the treatment of growth failure. It was found that those people that did not stretch showed higher values of IGF-1 when compared with the other people who stretched before and after workout. It has been concluded that not stretching can increase GF-1 levels. So, stretching is good before or during exercise and it has to be considered as integral part of the exercise.

Improved Circulation

Stretching exercises increases the amount of blood flown to the muscles per beat. This increase in blood flow and improves blood circulation that can reduce the healing time of injuries. Stretching prevents muscles tightening.  Thus maintain a proper posture and reduces injuries and pains like lower back pain and injury.

Mega dosing on Vitamin C can be harmful

Mega dosing of Vitamin C in order to fulfil the needs of antioxidants is actually not a way towards healthiness. Acta Physiologca proved that taking extra vitamin C can blunt muscle hypertrophy responses. Mega dosing is actually counterproductive. So simply avoid it.

Pain is not the Goal

Stretching does not supports pain. All we want is to feel the tension in the muscles. This experience need not to be painful. It could be as simple as breathing while stretching and just relax. Hold the stretch for 30 to 60 seconds for tight muscles.  It takes time to safely elongate the tissues and muscles. Additionally, don’t bounce during your stretch. Bouncing the stretch can create small tears in the muscle which causes the muscles to tighten and make it even worse. Simply hold the stretch in place to loosen the muscles.