Stretching happens after if ever, not before :.
WA on Dec 27, The philosophy of stretching changes every couple of years. One year, stretching before is the way to go. Then, stretching after sport. Then, no stretching at all.
From what I know: Stretching after doing a workout is bad, because it tenses muscles even more, stopping the flow of blood in the muscle and thus, making muscles more sore. But maybe that opinion is just the current trend. Afton on Dec 27, The science on this one seems clear, stretching is only useful for increasing range of motion. It doesn't prevent injury in the studied contexts , it doesn't prevent DOMS, and it doesn't lengthen muscles. The solid science has been pretty consistent for about 20 years: dynamic stretching can be helpful, static stretching much less so, and the best warm-up for an activity is doing the activity at a lower rate for a few minutes.
Re: your last paragraph the edit , I agree completely. I can think of few things that make me feel as good about myself as when I have a few-month-long streak going of consistently spending time doing physical activities. Gives me such a natural rush of happiness and confidence all day everyday. How much are you paying for having a staff trainer?
The difference was that at first I signed up for one plan, then switched. That is not expensive at all. Yeah, martial arts are expensive. I was looking at the price per year for this, which works out to be quite a lot. I am not a fan of CrossFit for many reasons. At best, you simply don't get your money's worth. At worst, it's a one-size-fits-all system with no structure to it. From personal experience, and word of mouth, it's also really easy to get injured doing it.
Thought about competing in the olypmic lifts for fun? Thanks, I didn't know about the subreddit. I'm curious how often you worked in runs to this workout?
Did you ever go to 2-a-days or did you just run on your lifting off days? I started with two days of cardio and three days of body circuits. Each workout was about 30 minutes long, though cardio sometimes would go to 40 or so. I kept doing two cardio days throughout, switching from circuits to lifting and back as the trainer told me.
Can you tell us where city you are based?
evperpapee.tk IgorPartola on Dec 28, Raleigh, NC. You really only devoted 5 hours per week? Most of my workouts were 30 minutes long, and most weeks I did 5 workouts. The other part of the time was spent on commuting to the gym 10 minutes or getting ready, etc. This is an important point, as most of my weight loss did not come from the exercise: I burnt about calories at a time and immediately replenished them after.
The weight loss came from the calorie restricted diet not overly so, I did create a deficit , which included lots of vegetables and fruit. I have tried doing dieting alone but it never worked: I could lose weight, but then would gain it back within a year. Combining diet and exercise completed the feedback loop. Eating like crap meant feeling like I was going to die when working out. Conversely, eating well meant performing well. This clicked for me. For most people, that doesn't really account for the travel time, fueling time, cooling off, and general gym fooling around, which there inevitably will be.
I still agree with his point that it's one of the best ways to spend that extra time, but I think it's important to acknowledge it and plan for it. The commitment of a one hour workout is quite different than one that's twice as long because you have to deal with after-work traffic. There's also the matter of which 5 hours, as not all hours are equal in value. If you have running shoes and a weight bench that's really enough. In the city you can live close to the gym and that keeps the time down, for example I can leave my apartment, return, shower, and dress in under What do you need the bench for?
If you only get one piece of equipment, make it a barbell with some weights. Next you buy a squat rack. Or skipping rope, or pull up bars, or olympic rings. If you feel you need to use your triceps, buy olympic rings and do dips on them.
For a bench press? Just don't bother with bench pressing, if you don't have a spotter or no bench. You can work on your pressing muscles in different, non-scary ways. You can press off the floor. It's much better for your shoulders, and far safer if you're training alone. It's a lot cheaper and more convenient to pay someone else a monthly fee to manage and store all that than keep it on premises than accumulate and store it myself.
Hence: a good gym is a solid investment. I bought a Rogue S2, the matching bench and dip accessory, a set of bumpers, Pendlay Bearing Bar, and some rubber mats from the Tractor Store. Put it in my basement. Sure beats having to run to the gym or wondering if it will be open on certain days or the hours. I don't know why you would need or want all those other accessories you mentioned. I like to keep it simple though.
It doesn't take up much storage either.
Before I bought my current home, I rented out a climate controlled U-Haul to use it. A bar stand is good, but if you've got the space and budget for it a full power cage is going to offer you additional benefits and flexibility. Most of my list actually attaches to that or is proximate to it, so it's not like you'd have a huge pile of equipment spread all over the place.
The cage itself is good for squats, rack pulls, shrugs, high-racked overhead press as opposed to cleaned presses , and bench press, among others.
The safety pins can be used for additional protection where the bar might put you at risk, especially in squats and bench press. Most cages will have a high bar suitable for chin-ups, if not one can generally be added. Similarly a dips attachment. An adjustable pulley gives you the added flexibility of a cable station allowing for pulls with resistance at different orientations high, low, mid.
With front racks, you can work outside the cage while still racking the bar onto it, much as you would with your bar stand. Bumper plates and a platform allow for Oly lifts, which are great for developing not just power but strength you can do Oly lifts without these, but it's safer and easier on your equipment if you do have them.
You can also set up a rack for use with bands, chains, or both, to change and target your training.