Great Tips To Help You Get In Shape!

Being fit is more than your outward appearance. It’s also about longevity and quality of life. You need to cultivate the mindset that allows you to make the changes needed to take care of yourself for life. These tips that follow should be acted upon. They will give you inspiration and insight when you’re trying to reach your fitness goals.

A lot of people like to go to the gym and lift weights to get fit. There are six easy exercises you can do to help maintain the muscles in your body, and they are pull-ups, squats, leg raises, push-ups, handstand push-ups and bridges.

Create a garden. Many people do not realize that starting a garden requires lots of hard physical labor. There is a lot of weeding, digging, and squatting in the dirt. Gardening is only one thing that can be done at home to stay in shape.

When it comes to improving health and fitness, walking is definitely one of the best exercises. Walk heel to toe by pushing off with your heel first and your toes last, to increase the effort being put out by your calves. With arms bent at the elbows, swing them gently to tone this body area at the same time.

Maximize your results by varying your workout activities. If you usually exercise indoors, try playing basketball or walking outside. They will achieve different results from running up some hill versus running on the sidewalk. By keeping variety in exercises, the body cannot get used to one particular exercise and weight loss will continue to improve.

By varying exercise activities, one can maximize the benefits their body receives. Someone who typically runs daily should switch things up and go with aerobics, using a jump rope or strength training the next day. Walking outside is much different with the hills and the sidewalk. Varying the exercises you do prevents the body from acclimatizing itself to one specific exercises, which can reduce its effectiveness.

Choose an exercise program that tones your muscles as well as offers flexibility exercises. Are there any classes in your area? Research the possibilities.

Well-developed thigh muscles are the best protection for your knees. Located behind the kneecap, a torn ligament is a very common injury in sports. To protect your knees, you must do exercises for your hamstrings and your quadriceps. Leg extensions and curls are great exercises to accomplish this.

Smaller Muscles

Always exhale after each repetition. This is important because it allows your body to expel wastes and improves your overall energy.

When you begin working out with weights, always start out with smaller muscles first. Your smaller muscles will get tired before your larger ones, and it also makes a lot of sense to use small dumbbells before using big ones. When you move up to the bigger muscles, your smaller and more delicate muscles will have a breather.

If you want to develop your muscle mass, try lifting heavier weights and doing less reps. Focus on the area that you desire to increase mass in and do not divert from that region. Perform a warm-up set, which is lifting easier weights at first. Do about 20 reps to warm up: use lighter weights if you cannot do 20 reps. The second set should be done with a weight with which you can complete only 6-8 repetitions. For your third set, add five more pounds of weight.

To exercise your abs, do not just do crunches. You should not waste your time with crunches if you are trying to lose weight, it takes a quarter million of them to lose a pound! Thus, crunches alone are clearly insufficient. Vary your abdominal exercises for superior results.

Maintain a journal so that you can record everything throughout the day. This log should include not only the workouts you complete, but also any additional exercises completed throughout your day. You can tell how far you have walked in a day if you use a pedometer through the day. This diary will be a visual reminder of how far you have come.

If you want to develop your muscle mass, try lifting heavier weights and doing less reps. Start by choosing a muscle group. Start by lifting light weights to warm up. Doing 15 to 20 reps of your warm-up weight is ideal. Regarding your second set, you should select a heavier weight where you do about 6 to 8 reps. When you get to the final set, increase the weight that you lift between 5-10 pounds.

You will never get yourself a six pack of abs by doing crunches all the time. You can build strength on your body by building your abs, but you won’t really burn too much fat in the process. To get those washboard abs, you need to decrease your body fat by doing cardio exercises and resistance training along with a well-balanced diet.

Using treadmills at home or at the gym is effective; however, running outdoors is even more effective. Treadmills are nice when it is cold or wet outside, but get out there and running on the pavement is better workout.

Aim for a pace between eighty RPM and one hundred-ten RPM while bicycling. This pace allows you the ability of riding longer distances at greater speeds without fatiguing or straining your knees. To determine your pace, in ten seconds count how many times your leg comes up and then multiply by six. The resulting number is the rpm you should aim for.

When doing multiple reps of a given exercise, count backwards from your goal. This will help you get a better idea of how many you have left and keep you motivated a lot better than counting up.

It is a common misconception that exercising abs every day is a good idea. However, these particular muscles do not necessarily benefit from that. Abs are like any other muscle and need rest periodically. Your routine should allow for at least 2 or 3 days between ab routines.

Minute Workout

Working on your stride speed during runs will help you prepare for an upcoming sprint. Your foot should always land beneath your body, not in front of your body. Use the toes from your rear foot to propel yourself forward. Work and this, and see your run speed increase.

A great way to increase the impact of your exercise routine is to cut the amount of time you work out by ten percent without reducing the number of exercises. This can also help your endurance, so that you can work out for a longer period of time. So, instead of doing an heavy lifting 20 minute workout, try a 18 minute workout with the same number of repetitions.

Lifting can help you build endurance to run. You should consider lifting weights if you are a runner. Studies have shown that runners who lift weights on a regular basis can not only run farther without becoming fatigued, but also faster than those who do not.

It is always a good idea to use the cleaning spray and paper towels provided by the gym to clean each piece of equipment before you start your exercise. People leave germs on the equipment so it’s best to keep this in mind. Remember, you joined the gym to improve your health, not to catch a cold.

Start out very slow when you are beginning a fitness program for the first time. Learn proper exercise form, technique and breathing. This will help you to be able to advance, without getting injured by doing the exercise incorrectly and prevent you from getting winded because you are not breathing correctly.

Fitness provides you with much more than a better, healthier body. Getting fit is also great for your emotional wellbeing. When you’re working out your body will release endorphins which will help give you a bit of euphoria. Furthermore, exercising helps you feel better about yourself and gain a heightened sense of confidence. So, think of your exercise routine as a way to improve your mental health along with the physical improvements.

If you end up spraining a muscle, it is crucial that you put ice on the area immediately. That is going to cut swelling and redness. Additionally, if you can, elevate the injured area so blood can get to it quickly and help the injury heal faster. Never place ice directly against the skin; however, always wrap the pack in a towel or cloth first.

Running is good, but it does have some potential dangers. This means that you should have a “half-run” week every month and a half. This cutback gives you a chance to and recuperate and rest, so you can be ready to go the next week. Failure to do this can result in permanent injuries associated with running.

You should feel energized, not exhausted, when you finish your workout. You should include cardio exercise to your workout like aerobics, jogging, or swimming. You can also add strength training with different muscle groups if you feel you have the energy to do this.

Always seek to get stronger and faster — don’t give in to the entropy of aging. Use the advice from this article in order to enhance your ability to get fit to levels you had never dreamed of before.

Bend the wrists whenever you’re working the biceps because this helps you work them out harder. Do your regular bicep exercise but with your wrists turned back a bit for increased effectiveness. If might be a little hard to do at first, but the body will become acclimated to it.

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Fitness Is The Key To A Happy Life: Unlock Yours With These Practical Tips

It is very important to get into shape to improve your health. Beginning a fitness routine can be intimidating and you might benefit from some advice to get you started. These tips will be a great starting point for you.

Consider purchasing a few sessions with a personal trainer if you are inexperienced with working out. A competent trainer can assess where you are now and recommend a workout routine that can get you where you want to go. Going to the gym can be a little intimidating at first, but if you let a professional help you, you’ll have no problem. Training with a pro will give you the knowledge and confidence you need to get your fitness plan off on the right foot.

Choose an exercise program that tones your muscles as well as offers flexibility exercises. Look for classes located in the area where you live.

If you are still short of your fitness goals, give yourself a confidence boost on your quest to get fit: buy a new clothing item to work out in. It could be the fancy new shoes you’ve had your eyes on or a simple cute workout shirt. It can motivate you to get excited about going to the gym.

Smaller Muscles

Not everyone has a lot of time that they can devote to exercise. Split up your workout. You don’t need to make your workouts longer, you should just divide them into two parts. Instead of doing a one hour workout, do a half hour early in the day ad the other half later. If you’re not interested in two trips to the gym, get one in somewhere else you find more preferable.

When working with weight machines, go in order from smallest to largest. Smaller muscles will tire long before your larger ones will, so you’ll want to start with barbells before you move onto the larger machines. In this way, your smaller muscles can get a break while you are working out your larger muscles.

If you’re dedicated to getting in shape, consider hiring a personal trainer. A personal trainer will have professional insight and will give you motivation to stick to your exercise routine. Although a personal trainer may not be for everyone, he or she can have a big influence.

How often you strength train will depend on the goals you have set for yourself. If you are looking to build muscles and increase strength, your strength training session should be limited. If you want to become more tone and defined, then you should have strength training on a daily basis.

Your core is vitally important to your fitness levels. If your core is strong and stable, it will help you with every exercise that you do. Strengthening your core can be achieved with good old-fashioned sit-ups. Range of motion will also be increased by doing sit-ups. This forces your abdominal muscles to work much harder for longer periods of time.

An excellent investment for people who are determined to improve their current level of fitness is a personal trainer. This will let a personal trainer share some insight with you and help you stay motivated with your workout. Make sure that a personal trainer is right for you before you hire one.

When you are doing repetitious exercises that require you to count how many you’re doing, start at the number you want to achieve and count backwards. This will help you get a better idea of how many you have left and keep you motivated a lot better than counting up.

Make sure you keep a good fitness diary in order to keep track of your daily routine. Keep tabs on every type of workout; make sure you list every exercise, no matter how small. See how much you walk every day with a pedometer. Having a written record will help you track your progress as you work towards your goal.

Controlling your breathing makes your workouts give you a better calorie burn that benefits your whole body. Are you doing sit-ups and crunches? Exhale deeply while your shoulders are lifted high. When you exhale deeply, your abdominal muscles are forced to work harder.

An important tip when exercising is to be sure to wear shoes that fit properly. Buy your workout shoes later in the day since that is when your feet are largest. There should be at least a half-inch of space at the top of the shoe. Make sure that you are able to move your toes.

m. workout. Get started by getting up just 15 minutes before you normally would, and get some light exercise like a light aerobic workout or walking around the house. It’s a small step, but as you get accustomed to your new routine you can slowly start to extend your workouts.

Changing how you refer to exercising can be helpful. Using those words can make you become less motivated. The best way to get around this is to refer to the exercise you are doing by its actual name, such as swimming or skiing.

It is possible to exercise without missing your favorite television shows. You can exercise through the commercials and still watch television while improving your fitness.

Try lifting weights while running. Weight training is important for anyone who runs. Studies show that runners who also lift weights regularly can run much further and faster, with becoming as tired.

Count backwards. Instead of counting the reps as you do them, count them down. Working toward the smaller number will give your workout a feel that is quicker and easier. It is also more motivating when you tell yourself there are only a few more left to do.

When doing a lateral pulldown or pull up, never wrap your thumb around the bar. By putting your thumb next to your index finger instead, you will be focusing on your back muscles and avoiding the use of your arms. While it may feel weird at first, it is a more efficient way to target your muscles.

Make your run have three different parts. Begin slowly, and as you progress through the run, gradually increase your speed. During in the last third, try running quicker. Doing this will increase your levels of endurance, allowing you to run a little longer every time you go for a run.

Try recorded workouts for some inspiration. Depending on your cable service, you’ll have no problems locating on-demand fitness shows or even a dedicated fitness network. This will allow you to learn new moves and keep variety in your routine. If you are not able to do this, look online for some videos.

You will want to take your time when you start an exercise program. Learn proper exercise form, technique and breathing. Being patient with yourself is necessary if you do not want to get an injury that can set you back weeks in progress. It will also prevent sheer exhaustion, which can be dangerous.

Building stronger abs is an excellent way to maximize your fitness efforts. Do some sit ups the first thing in the morning. Your abdominal muscles are a major component of the core of your physique. When they are strong, you will be more flexible and have more power to lift.

Get the entire family involved in getting fit. Let each family member choose activities for the entire family to do together. It may be helpful to keep a detailed log of each family member’s activities, including the type of workout, duration and other key details. This log will motivate each member to stay on track and continue their fitness routine.

The tips in this article are just what you need to become a fitness guru, or perhaps just lose some weight. Then you will be able to add to your knowledge base and continue building fitness. Better health over the long-term depends on improving your lifestyle with new, better habits and activities like the ones suggested here.

Prior to beginning a tough workout regimen, it may be wise to visit your doctor for a check up. Your doctor’s advice can be crucial, particularly if maintaining your health will be a challenge for you. Even if you seem to be physically fit, it is important to consult a doctor.

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Excellent Advice For Keeping Up A Good Level Of Fitness

Fitness, as a whole, is much more than a healthy look and a toned body. It is essential for a long and fulfilling life. You must attain the mindset that lets you make the alterations required for living a long, healthy life. The following article will help you realize your dreams of fitness and well being with some very useful advice you can begin using today.

Pay upfront at the clubs that you join to gain extra motivation with your fitness plan. You will be more motivated because the money is already spent. You should only do this as a last ditch effort.

When working out using weights, start by using smaller machines first. Your smaller muscles get tired before larger ones do, so it makes sense to start with dumbbells or barbells before the bigger machines, for example. By the time you are ready to exercise large muscle groups, the smaller muscles can rest.

Get toned triceps by performing modified push-ups. Only instead of doing a normal-style push-up, you can directly target the triceps by turning your hands in 45 degrees, until your fingertips are facing each other. This particular pushup tones and strengthens your triceps more effectively than other types of exercises.

You can workout while watching television in order to keep up with your weight loss program. There are several exercises that can be done right in front of the TV without any thought including walking in place, jumping jacks or sit-ups. Keep a set of 3lb weights beside your chair to do a little weight training as you like. There are many chances to squeeze in some exercise.

The amount of time you should spend strength training will vary depending on the sort of goals you’d like to achieve. If you want muscle mass, you should not have more than one strength training session a week. If you work on your strength more frequently, you will get leaner but well-defined muscles.

Muscle Mass

Participate in a wide variety of fitness programs to maintain interest in your workout program. Rotating among different types of exercises can give you the opportunity to find several that you love and keep you going back for more. Check out a yoga group or enroll in a dance class. Endure a kickboxing or boot camp session. Even if you try each class only once, you are still becoming more fit.

When you’re weight lifting, doing several reps of lighter weights can boost your muscle mass greater than fewer reps with heavier weights. Muscle mass is most important in enduring without getting weak, not just about lifting the heaviest weights. Even big lifters train using this method.

Keep a fitness diary that records your daily activities. This includes every exercise, what you eat, and even what you drink. Also, note the weather every day. This will allow you to get an objective view of your behavior. When you can’t exercise on a day, be sure to record why not.

Make sure you are leaving time for exercise each day. Simple things, like using the stairs instead of the elevator, make a big difference.

To increase the level of mass in your body, lift heavier weights. Try picking one group of muscles, like your arms. Begin with a warm-up set using lighter weights. You can do upwards of 15-20 reps with these weights, then increase the intensity. The second set should consist of heavier weights with half the amount of repetitions. When you are on your last reps you should add five pounds.

As a way to strengthen the muscles in your forearms, try an excellent tip from people who play racquet sports. Put a giant piece of newspaper on a table or other surface that is flat. Take the paper and crumple it up, do this for a half a minute. Perform this exercise twice. Then, try this again with your other hand only once. You can then repeat this twice with the dominant hand again.

You will never get yourself a six pack of abs by doing crunches all the time. Although these exercises strengthen your abdominal muscles, they will not burn belly fat. If you are seeking a six pack of ab muscles, you have to cut down your overall body fat levels with dietary improvements and lots of cardio, on top of your weight lifting.

Controlling your breathing could make your workouts more effective. When doing sit-ups or crunches, exhale when you are sitting up all the way, before you descend. Your muscles have to work harder if you exhale deeply.

If you are looking to speed up your strength building, try exercising the same amount but cutting your exercise time by 10%. As your muscles work harder, your endurance will improve. For instance, if your full body workout normally takes 30 minutes, aim to finish in 27 minutes instead.

Do you desire easier chin-ups? Most people who exercise dread doing chin-ups, so it is important to redirect your thoughts about them. Imagine pulling down instead of pulling up while you are doing your chin-ups. This can help them appear easier and you may be able to do more of them.

When you are exercising stretch your muscles between sets. Stretch for around 20 to 30 seconds. When people stretch between sets, it can increase their strength. Stretching has the added benefit of reducing the likelihood of injury.

If you want to exercise do not think of it in this way, have fun with it. If you think of it as a daunting task you will loathe it and be less motivated. You can also reference each exercise by its actual name to help you stay motivated throughout your workout.

A chore that you could be doing that will increase your fitness is yard work. Seasonal yard work is a great way to spend some time outdoors and to get some exercise. It’s an answer to two problems! Get out and improve your pace at least once a week to provide yourself with much needed physical activity. You will soon lose track of time and have a great looking yard and body.

Divide your run into parts: A, B, and C. Begin running slowly, and work gradually up to the pace at which you usually run. Push yourself to run as fast as you can in the final portion. By following this schedule, you will gradually improve your endurance. This will allow you to run for longer distances.

Give a TV workout a try if you want to avoid falling into a rut. Find exercise shows that can help your workout from the comfort of home. Not having a clue what will happen next and learning new moves can keep you engaged and help the workouts go by faster. If you cannot find any fitness shows on television, check online for videos and exercise routines.

A good trick to practice is to press your tongue to the top of your mouth while you do sit-ups or crunches. By keeping your tongue in this position, it will align your neck muscles properly while performing an abdominal exercise. This will prevent you from accidentally injuring yourself.

Prior to embarking on a weight lifting regimen with the goal of improving your arms, know exactly what you plan to achieve. In order to keep building muscle, you’re going to want to increase the weight that you’re lifting after a while. If you want to sculpt and tone, simply do more reps with lighter weights.

Before the beginning of your actual routine, find some good goals for yourself and define them thoroughly. If your goal is to have larger muscles, your plan should include heavy lifting. If you’re interested in toning your muscle, do even more repetitions of lower weights instead of increasing the weight.

You should start slowly when you begin a new fitness program and work out the first time. Keep focused on using the right forms for the specific exercises and keeping your breathing even and strong. Being patient with yourself is necessary if you do not want to get an injury that can set you back weeks in progress. It will also prevent sheer exhaustion, which can be dangerous.

Prior to launching a fitness regimen, you must get clearance from a physician. This will minimize the amount of risk you expose yourself to and also help you to plan the most effective exercise program possible. If you smoke cigarettes, or have any health issues, it is even more important that you contact your doctor.

So that you can be truly fit, make sure your abs get sufficient exercise. Get in the habit of working them roughly three days a week. They need rest just like other muscles.

Always look for new ways to increase your fitness and better your health. If you want a surefire way to improve your fitness level, the best thing you can do is apply what you’ve learned in this article.

When working out your biceps, you should try and bend your wrists as this will work your biceps out harder. You should bend the wrists back and do the bicep curl this way. You might not like the way it feels but you can get your body used to it.

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Prioritize Your Fitness To Change Your Life For The Better

Sometimes it can be hard to find a good plan on the Internet. Looking through search results and weeding out unhelpful sites can be time-consuming. The tips in this article can help you get started without wasting any more time.

Join a gym and pay your dues in advance. Not getting the full value of what you paid for will likely motivate you to go to the gym more often. This plan is designed for those who need the extra motivation.

When you are first starting a weight-lifting regimen, begin with lighter weights. Your smaller muscles get tired before larger ones do, so it makes sense to start with dumbbells or barbells before the bigger machines, for example. That way, your smaller muscles can rest once you get to the big weight machines.

Walking in proper form can help protect you from injury. Walk up straight and draw your shoulders back. Have your elbows fall at a ninety degree angle. Have your front arm and front foot opposite each other. As you step, land with your heel, then let the remaining foot roll forward to the ground.

Maintaining proper posture while exercising, even while simply walking, is important to prevent injury. Walk with your shoulders back in an upright position. Let your elbows hold a comfortable 90-degree angle. Your forward foot should be opposite your forward arm. Roll from your heel to the ball of your foot with each step.

You can exercise while watching television so that you can increase the momentum of your weight loss. There are several exercises that can be done right in front of the TV without any thought including walking in place, jumping jacks or sit-ups. While you are sitting on the sofa, you can even work with light weights. There are many chances to squeeze in some exercise.

Always keep track of your exercises. Include the food you eat, the beverages you drink, the exercise in which you engage — everything. This can help you understand if you are making real efforts to get into shape. This will allow you to get an objective view of your behavior. If you had to skip workout sessions for a couple of days, make a note of why you had to skip the sessions.

If you’re dedicated to getting in shape, consider hiring a personal trainer. A personal trainer will teach you new exercises, help you develop a program that is adapted to your current level and help you stay motivated. While they’re not for everybody, personal trainers can help a great deal.

Simple rule for working out to build your body: Fewer reps with heavier weight will build more muscle mass. Choose the muscle group you want to work. Warm up by using weights that you find less challenging to lift. Your warm-up weight should be light enough that you can lift it 15 to 20 times. For your second set, select a weight for which you can only perform 6-8 reps. When you are on your last reps you should add five pounds.

Write down the exercises you do every day. Write down your regular workouts and all other exercise you did during the day. See how much you walk every day with a pedometer. Having a written record will help you track your progress as you work towards your goal.

Breathing in a controlled manner can make your workouts more effective. Try to exhale hard as your shoulders come to their peak during situps. Deep exhaling cause your muscles to contract, allowing for a more intense ab workout.

Before you lay down on the bench, test the quality of the pad by pressing your hand down firmly on the cushion. Choose a different machine if you can feel the hard wood beneath the cushion. Working on a machine like the one described above can hurt your back.

m. schedule. Condition yourself to wake up 15 minutes earlier than the usual, and spend that time walking, doing an simple aerobic routine or warming up using a jumping rope. Doing so will give you energy for the day, as well as build good habits.

As a way to strengthen the muscles in your forearms, try an excellent tip from people who play racquet sports. Spread out a big section of newspaper over a table or similar flat surface. Using your dominant hand, crumple the entire paper for thirty seconds. Once you have repeated this exercise two times do the same action one time with your other hand, then switch to the dominant hand again and do it two times more.

You can increase the rate your strength grows by doing your exercise routine in 10 percent less time. This can also help your muscles get a better workout while improving your endurance. If your ordinary work out takes a half hour, for instance, try cutting it down to 27 minutes when you exercise in the future.

Believe it or not, the best way to quickly get fit is to complete your exercise routine in 10 percent less than you normally do. This improves your endurance and makes your muscles work harder. For instance, if your full body workout normally takes 30 minutes, aim to finish in 27 minutes instead.

Weight Loss

Do some dips for maximum fitness help. They focus exertion on the triceps, chest area, as well as the shoulders. You can complete these in a variety of ways. You can do gravity-assisted dips by doing them between two appropriately-positioned benches. Try holding some weights when you do these exercises.

To achieve greater weight loss results, turn up your workout’s “density.” Completing many exercises in a short amount of time will help you get into shape faster. You can make exercises more dense by having shorter breaks between intervals in your sets. Getting rid of these intervals altogether is a possibility too. This is a great way to increase weight loss.

Walking your dog can be a great way to start a fitness regimen. Dogs love walking and do not tire out easily. Start off with something simple. Walk around your neighborhood, gradually increasing the length of the walk each time. Dog walking is just one of the numerous benefits of owning a dog.

Enhance your workout by doing some classic sit-ups as well as your crunches when working your abdominal muscles. Even though sit-ups have a bad reputation nowadays, they are an excellent exercise for your abdominals. Don’t anchor your feet to a piece of furniture when you do sit-ups. They can be harmful to your lower back.

When doing a lateral pulldown or pull up, never wrap your thumb around the bar. Instead, place you thumb next to your index finger. This decreases the use of the arm muscles, and helps keep the focus of the exercise on the back muscles. It can take some getting used to, but this is the proper way to do these exercises.

Consider aiming past the hole by 17 inches on straight putts for a better put. You want to do this because footprints will be absent from the 17-inch area surrounding the hole. The grass is also a little thicker which has the effect of slowing your ball a bit.

The fatigue you feel after a workout is normal but should not last all day. If you feel exhausted throughout the day consider whether it is your diet, sleep habits or your exercise routine. Changing the muscle groups you work out or the type of exercise you do on different days of the week will be helpful if your workout is not allowing for enough recovery time between workouts. You should incorporate at least some cardiovascular exercise into your workout. Such exercises include aerobics, running, and jogging. If you are up for it, gradually layer in strength training for different muscle sets as well.

As discussed at the beginning of this article, getting the best information, and applying it to your own fitness goals, is not the most simple task. Keeping yourself educated, however, is one of the key parts of reaching your goals. Use the tips you learned here, and success will come easy.

When you are stretching it is vital that you don’t bounce your body. This puts a lot of strain on the muscles. Regardless of what you and others may think, you can not boost your overall flexibility by bouncing back and forth while you stretch. As a matter of fact, doing so is an invitation to injury. Always keep in mind that stability is what you want to shoot for in your stretches, not bounciness.

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