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The How and Why of Post-Workout Cool-Downs

August 4, 2015 by

While the suggested cool-down period may seem unnecessary, experts agree that it is actually one of the most essential parts of your workout. Here are a few reasons why you should cool down after exercising — and how to do it properly.

  • Know the effects. Working out raises your heart rate, dilates your blood vessels, and increases your body’s temperature. Cooling down helps bring these factors back to normal gradually.
  • Care for your muscles. Cooling down should also include thorough stretching, as it reduces the build-up of lactic acid in your muscles and prevent cramping or stiffness.
  • Walk until you’re cooled down. Walk for at least five minutes, or longer if your workout was very intense. Stop once your heart rate gets back to 120 beats per minute.
  • Stretch thoroughly. Stretch each of your limbs for at least 30 seconds, making sure that you don’t bounce or overextend your muscles. Make sure to breathe while you’re stretching.
  • Stay hydrated. As with all parts of exercise, you should make sure to drink water after working out to help prevent dehydration.

Warm Up, Cool Down [Heart.org]
How to Stretch After a Workout [Nerd Fitness]
7 Crucial Stretches for Post-Workout [Cheat Sheet]
Recovery: The Truth About Stretching [Web MD]

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The Skinny on Fats: 5 Facts You Need to Know

July 7, 2015 by

When it comes to losing weight and maintaining a healthy diet, calories aren’t the only things that you should be concerned with. Fats are an essential part of a healthy eating plan, but if consumed in excess they can also be very dangerous. Here are five key facts about fats.

  1. There are four main types of fats: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. As a general rule, saturated fats and trans fats are the “bad” fats, and they should be avoided.
  2. All fats contain nine calories per gram, no matter which type of fat it is. Just because monounsaturated fats and polyunsaturated fats are better for you, they can still cause you to gain weight just as quickly as the “bad” fats if not limited.
  3. Fats are necessary because they promote cell growth, protect your organs, and give your body energy.
  4. Even if a pre-packaged food is labeled “trans fat-free,” it might still contain saturated fats, and vice versa. Real, whole foods like fruits, vegetables, and lean meats are always a healthier choice.
  5. Fats are a major part of a healthy diet, depending on which foods you choose. Things like vegetable oils, nuts, fish, legumes, avocados, and low-fat dairy products are good sources of healthy fats.

Know Your Fats [American Heart Association]
Different Types of Fat [Health Check]
Choosing Healthy Fats [HealthGuide.org]
Fats 101 [American Heart Association]

Filed Under: Miscellaneous Tagged With: , , ,

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