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Men’s Health

11 Best Cool Down Exercises for Recovering From Intense Workouts

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Stígur Már Karlsson / World PhotosGetty Images

So you’ve finished your workout and are ready for the next part of your day. Not quite. Take the time to do cool-down exercises and your body will thank you for it.

“Think of your body like a car,” says Boom Cycle trainer Lisa Jane Holmes. “You (hopefully) don’t go 100 mph for an extended period of time, then when you’re done just hit the brakes, turn off the engine, let it stand and hope for the best when you leave it the next time you start it will be the same for your body, so if you have been exercising intensely, gradually reduce this intensity so that your body temperature and heart rate return to normal.

“Including stretches in your cool-down routine can also help prevent lactic acid build-up and reduce muscle stiffness and soreness for the next 24 to 48 hours after your session, as well as maintaining joint flexibility. Down is perfect because your muscles are already warm and are loose so you can potentially stretch deeper and, over time, increase your range of motion too. “

But what if you don’t have the time when your workout is all you can get on that day. Well, according to Holmes, avoiding cooling off is not only bad shape, it’s potentially dangerous. “If you leave a fitness class or training session almost immediately after the last stroke, your heart rate is still likely to be extremely high. Keeping your heart rate this high without it slowly decreasing can lead to dizziness and muscle spasms.If you sit without cooling down almost immediately after your workout session, blood can pool in the extremities of the body, which means that less blood is in your head and reaches your heart – a recipe for lightheadedness and fainting. ”

Don’t make this mistake. Try these 11 cool-down exercises on your next workout and you’ll be relaxed, refreshed, and ready for whatever your day entails.

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1

Child pose

Muscles stretched: Hind legs

Okay, you’ve just finished an intense workout and are looking for an easy way to get into your cool, right? Our tip: start with a simple children’s pose.

How one: Start on your hands and knees before extending your arms and leaning back until your buttocks are on your heels. Look at the floor and take a moment to relax in this position.

2

Children’s pose with lat reach

Muscles stretched: Hind legs

The second stretch on this list doesn’t require leaving the child’s pose.

How one: In the child’s pose, extend your arms to the left and stay there for 45 seconds to a minute. When you’re done, do the same thing on the right. As the name suggests, this is an excellent stretch for your lats.

3

Upward facing dog

Muscles stretched: Lower back

How one: Curl up on your front and step into a low cobra by arching your lower back and lifting your chest. Support your body weight on your hands, but with your elbows bent. When this feels comfortable, either straighten your arms a little more so that you are in a tall cobra, or all the way so that you are in an upward dog position, as shown in the illustration.

4th

Cat cow

Muscles stretched: Back, stomach

More work for your back and especially your lower back here.

How one: Start on all fours with your arms shoulder-width apart. Bend your back and look up. Hold this position for five seconds. Tuck your chin in and push your rib cage towards your pelvis. Hold this position for five seconds. Repeat over and over again.

5

Hip flexor stretch

Muscles stretched: Hips, quads

How one: Extend your right leg in front of you and place your left knee on the floor. You can do this stretch with your left shin parallel to the floor, or you can lift your leg 180 degrees and hold on to it with your left hand. Do that and you’ll get a good stretch in your left quad as well.

Whichever option you choose, drive your hips forward while keeping your back straight. Hold the position for 30 seconds and repeat 2 to 5 times on each leg, trying to increase your stretch each time.

6th

Pigeon keeping

Muscles stretched: Hips, buttocks

How one: Get into a push-up position and swing your right knee toward your left hand. Keep swinging your knee until it touches your right hand and then place the knee on the floor so that it is in a line or just behind your arms. Drop onto your forearms to deepen the stretch before repeating this on the left side.

7th

Lying torso twist

Muscles stretched: Buttocks, lower back

How one: Lie on your back and bring your knees to your chest. With your shoulder blades on the floor and arms outstretched so that you are in a T shape, move your knees to the side. Look in the opposite direction to your legs and hold. Return to the center and repeat the stretch on the other side.

8th

Scorpio

Muscles stretched: Chest, shoulders

How one: Lie face down with your arms wide apart and lift your left leg until it crosses your right. Your foot should land somewhere near your waist. Bend your left elbow and use your left hand to maintain balance.

9

Shoulder stretch

Muscles stretched: Shoulders

How one: Bring one arm across your body and cross your elbow with the other arm. Hold for 30 seconds.

10

Triceps stretch

Muscles stretched: Triceps

How one: Raise your right arm toward the ceiling, then bend your elbow so your right palm falls toward the center of your back. Place your left hand on your right elbow and use it to gently push your elbow down and down. Hold this stretch for three to four repetitions on each side for 30 seconds.

11

Neck circles

Muscles stretched: neck

How one: Stand up straight with your feet shoulder-width apart. Move your neck in circles, first clockwise and then counterclockwise.


Daniel Davies is a writer for Men’s Health UK and has been reporting for various publications on sports science, fitness and culture for the past five years.

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Men’s Health

Mike Tindall shares important health message

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December 03, 2021 – 15:19 GMT

Bridie Wilkins



Mike Tindall showed his support for an important health movement on Instagram. The king who is married to Zara Tindall, daughter of Princess Anne, campaigned for Red January – a campaign that encourages people to take action every day of January to defeat the “January blues”.

SEE: Mike Tindall shares his wife Zara’s honest thoughts on his mental health issues

Mike’s post featured a collage of people who have already started the challenge. He captioned it: “Let’s get behind the @redjanuaryuk team and get active every day in January redtogether.co.uk #redjanuary.”

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WATCH: Mike Tindall Talks Dad’s Battle With Parkinson’s Disease

Red January replied, “Thank you for inspiring more people to exercise for their mental health @ mike_Tindall12,” as well as Sport In Mind – an initiative that works to “improve the lives of people with mental health problems through exercise and Improve movement ”. who wrote: “We are happy to see that! Thanks @ mike_tindall12 !!”

According to Red January website, More than 50 percent of RED participants in January 2020 “experienced less stress and decreased signs of depressive symptoms” while 32 percent of them “switched from inactive to fairly active”.

SEE: Royals talk about private therapy: Prince Harry, Meghan Markle, Prince William, James Middleton, more

SEE: Prince Harry Reveals Row With Meghan Markle That Led him to Seek Therapy

Interested? The website says, “Whether you are walking, swimming, biking, or choosing your favorite fitness activity, set your goal and enjoy the support of the RED community with every step, splash and kick!

“Get off to a positive start into 2022 and take a step forward for people with mental health problems by raising funds for Sport in Mind, our official charity partner.”

Mike is a big mental health advocate, so it’s not surprising that he supports the RED January campaign.

In November, he joined Loose Men along with Vernon Kay, Ore Oduba and Iain Sitrling to celebrate International Men’s Day and spoke about his motivational issues after retiring from rugby.

He said, “There came a point where I said yes to everything, whether I wanted to or not, because I was used to having my days filled up. It was about six months that I really didn’t know what I wanted.” to do – Zara would probably say it was more like a year – I ended up going and doing Bear Grylls so I would be away when the Autumn Internationals were up so I wouldn’t have to watch rugby when they played a break from it do.”

Mike was a world champion at the heart of English rugby and announced his retirement in 2014 at the age of 35.

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Men’s Health

Why The Mind Not Body Is The Key To Being A Baller

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There are very few poor athletes in the NBA. Sportiness or skill, often both, are a matter of course at the elite level. But what sets the very best – MJ, LeBron, Steph, and Giannis – apart from the rest isn’t something that can be tracked by measuring a player’s wingspan or vertical jump.

What goes on between the ears, mental properties, sometimes also called immaterial values, determine who is ultimately successful on the biggest stage.

Now these intangibles have some scientific support, with a new study from the University of South Australia found that most coaches’ game intelligence, work ethic, competitiveness and resilience are far more important than physical fitness to success on the pitch.

Study author Michael Rogers interviewed 90 basketball coaches from 23 countries to find out which factors – apart from top fitness – are used to recruit players at the elite level.

“We found 35 performance indicators that coaches considered important, and psychological attributes topped the list,” says Rogers. “Coaches look for players who are competitive, have a strong work ethic, are excellent communicators, are good teammates and can ‘read’ the game. Being super fit goes without saying. It’s the other properties that make the scoreboard. “

While statistics are often used to recruit players, by observing the players on the field and observing their behavior off the field, coaches can identify many non-physical factors that indicate whether a player is likely to make the grade, says Rogers.

Of the 35 performance indicators that basketball coaches use, 14 are psychological and four of them – attitude, coaching skill, competitiveness, and work ethic – are seen as more important than anything else.

Which, as always, brings us to Ben Simmons. The stars of the Philadelphia 76ers notorious outbreak of fire confused many in last year’s Eastern Conference semifinals, but it could be that Simmons, for all his physical gifts – racehorse-level athleticism in a giraffe’s body and skills that have a supernatural view of the course and a grip that is 6 feet 10 Inch large frame refuted – simply missing? the mental strength it takes to be successful in the playoffs when pressure and expectations are at their highest?

Consider these four crucial traits: attitude, coaching ability, competitiveness, and work ethic. Simmons hoists red flags in all fours.

Reticent and complacent, Simmons often seems content to use his physical abilities and maintain his stats rather than critically examining his game and working on ironing out weaknesses, namely that mythical jump shot.

Trainer ability? Despite constant nagging, possibly even requests, neither former coach Brett Brown nor current coach Doc Rivers managed to get Simmons to shoot at middle distance or from the three-point country.

What about the competitiveness? This is a difficult matter. Simmons has grown into an elite defender and seems proud to take down the stars of other teams in one-on-one matches – check out his work on Jason Tatum and Damian Lillard. His intensity on the defensive is admirable. His disappearance in big games, however, goes back to his days at LSU. Perhaps his will to win is slowed down by the fear of failure?

Finally, work ethic. Difficult to assess from the outside, too. Despite having an Instagram account that looks like a teen’s wet dream with a steady stream of luxury cars and cool swag, Simmons’ teammates insist that he do the job behind closed doors. But the results don’t confirm it. His stats have been in decline since his rookie season. If he does the work, it doesn’t show up on the offensive.

All of this points to a player who has to work on the mental side of his game if he is to reach his potential.

“Resilience, motivation and good communication on the pitch are crucial, according to the coaches we interviewed, in order to separate the“ best ”from the rest as soon as the players reach the elite level, says Rogers.

Who might best epitomize the results of this study? That could be the star of the Dallas Mavericks, Luka Doncic. Consistently fat and not blessed with great athleticism, the 21-year-old Slovenian sensation is already regarded by most experts as one of the top five players in the world and as the successor to LeBron as the next star of the era. Nobody but LeBron reads the game better and his competitiveness is already in the Chris Paul class – in just three seasons his record of game-winning clutch shots is remarkable.

The only question mark is his work ethic – he continues to start seasons like he’s spent the summer in a Ljubljana nightclub and he’s not a great defender.

Fix these and basketball will have a new king.

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Men’s Health

Low testosterone | PhillyVoice

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Testosterone is getting a lot of attention these days. As the population ages, more and more men suffer from low levels of hormones which, among other things, affect male sexual function. In all this excitement lies another reason for men of all ages to adopt healthy lifestyles.

About 40% of men ages 45 and older don’t make enough testosterone, a condition officially known as male hypogonadism, reports the Cleveland Clinic. Testosterone levels naturally drop by about 1% per year from the age of 30 onwards, although this is not the only reason a man may suffer from what is known as “Low T”.

With the growing number of baby boomers battling the aging process and trying to maintain the most personal dimension of their manhood, you can see why a report in the Journal of the American Medical Association showed that testosterone prescriptions for hormone replacement therapy in men were over 40 tripled between the years 2001 and 2011.

Interestingly, this study also found that prescriptions fell from 2013 to 2016 after two published reports describing testosterone-associated adverse cardiovascular events and the US Food and Drug Administration issued a warning regarding cardiovascular morbidity. Since then, however, US prescription rates seem to have increased with the growth of aggressive direct marketing to consumers.

Beyond sex

Aside from the effects of Low T on a man’s libido, there are other worrying symptoms that can affect the quality of life. Harvard Medical School lists a number of additional symptoms, including reduced body and facial hair, loss of muscle mass, irritability, poor concentration, depression, brittle bones, and an increased risk of fractures.

Motivation for a healthy life

Yes, aging sucks and nothing embodies this more than Low T. However, my look into the subject revealed an interesting fact. Healthy behavior, and exercise in particular, can help alleviate low testosterone levels and actually increase the hormone. Talk about an incentive to live healthy!

According to The Mayo Clinic, leading a healthy lifestyle is a surefire way to increase testosterone levels naturally. Eating a healthy diet and daily physical activity can help men maintain strength, energy, and lean muscle mass, as well as promote better moods and better sleep.

Dr. Richard Jadick, a urologist with Piedmont Healthcare, says, “Exercise will increase testosterone levels, although certain types of exercise increase testosterone levels more than others.” He points to weight lifting and high-intensity interval training as exercises that stimulate the body to make more testosterone. He recommends lifting weights for 30-45 minutes two to three times a week and doing cardiovascular or high-intensity interval training on days off.

A study published in the World Journal of Men’s Health showed that testosterone levels in patients with erectile dysfunction can be increased by reducing the percentage of fat and improving cardiorespiratory fitness through aerobic exercise.

And at the University of Western Australia, a study of men with mild testosterone deficiency found that exercise was more effective than testosterone treatment for improving men’s fitness, strength, and body composition.

Diagnosis and treatment

According to the American Urological Association, doctors use a combination of blood test results and symptom testing to diagnose a low T. Blood tests will likely include total testosterone levels. Symptoms are assessed by taking a medical history with targeted questions and a physical examination.

If testosterone therapy is prescribed, the AUA offers five options depending on the individual situation and insurance coverage: topical application, injections, oral / buccal dosing, intranasal and pellets. The association notes that the therapy is not without side effects that range from mild to severe.

Over-the-counter dietary supplements

In a market full of over-the-counter nutritional supplements, many men tend to grab something off the shelf or order the latest testosterone booster online. Anyone who has seen the ads knows that the promises of a rejuvenated sex life are everywhere.

But buyers should be careful, says urologist Daniel Stokes of the Cleveland Clinic. There are no natural boosters when it comes to testosterone, he says. Only urologists or endocrinologists should give any type of testosterone replacement.

Over-the-counter nutritional supplements are not regulated by the FDA and may not be safe, says Stokes. Men cannot be guaranteed what they say they will contain.

Declines in younger men

Although my focus is on men over 50, reports of declining testosterone levels in adolescent and young men are, in the words of one researcher, “very scary”. At the American Urological Association’s 2020 Virtual Experience, experts reported that the declines were due to a number of reasons, including obesity, diet, reduced exercise and physical activity, and marijuana use and environmental toxins.

As with older men, such a decrease in testosterone can lead to lower libido and an increased risk of erectile dysfunction. This is another reason for men over and under 50 to adopt healthy behavior, especially when men are supposed to change the course of history regarding their overall health.

As personal as it gets

Weighing the benefits and risks of testosterone therapy is a conversation men must have with a qualified health care provider. Experts do not recommend treating normal aging with testosterone therapy. The material benefits of a healthy diet and regular exercise on testosterone levels are undisputed.

Yes, as the data on younger men shows, there are a number of factors outside of the aging process that can affect T levels. For all the other benefits of healthy behavior, knowing that a man’s lifestyle can help maintain his manhood – and so much more – makes healthy behavior an easy choice.

I have often said that adjusting a healthy lifestyle is one of the most personal decisions a man makes. Now you know how personal it gets.

Louis Bezich, Senior Vice President and Chief Administrative Officer at Cooper University Health Care, is the author of Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50. Read more from Louis on his website.

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