Each exercise involves two phases: a concentric (lifting) move and an eccentric lowering or (stretch) phase.
For example I tell my clients to use a 2 second count going down (concentric) and a 4 second count on the way up, (ecentric). Slow and steady whens the race, don't sacrifice results by not controlling the eccentric phase, increases your risk of injury,"
Holding a stretch for only a few seconds does little to increase your flexibility and may also result in injury. The right way to stretch: hold still (no bouncing!) for at least 20 to 30 seconds.
Simply showing up isn't enough if you don't put any real effort behind your moves, GO HARD OR GO HOME!
Repeating a positive mantra to yourself may help you push through when you'd rather quit. A recent study published in Medicine & Science in Sports & Exercise found that cyclists who recited positive self-talk pedaled two minutes longer than those who did not. Tell yourself, 'I am strong' or 'I can do this' to get through tough spots.
Skipping out on the warm-up or cool-down means you're missing a couple of crucial components The warm-up phase allows for your body temperature and heart rate to gradually increase, which helps reduce the risk of developing injuries while also preparing you for the main conditioning phase of the class, abruptly stopping after an intense workout can produce pooling of blood in the lower extremities, which can sometimes lead to dizziness and even fainting, she says. Show up on time and stick it through to the end.
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