Start with something easy. Stretching has many benefits for our body.<ol><li>prevents injury</li><li>improves posture</li><li>reduces stress</li><li>improves heart function </li><li>increases blood flow </li></ol>And it has much more effects.

1. Stretching

Except of the good feeling after workout it helps with:<ol><li>sleeping</li><li>brain protection</li><li>risk of cardiovascular disease</li><li>stress</li><li>cholesterol</li></ol>

Cardio

<ol><li>immune function </li><li>better mood</li><li>stress</li><li>diabetes</li><li>live longer</li></ol>

5. Walk

<ol><li>metabolism</li><li>heart health</li><li>reduces blood sugar</li><li>improves oxygen consumption</li><li>cardiovascular disease</li></ol>Interest: HIIT means High-Intensity Interval Training

3. HIIT

<ol><li>better sleep</li><li>confidence</li><li>brain function </li><li>stronger bones</li><li>lower risk of diabetes</li></ol>

4. Running

Someone eats before workout, someone after. If you search what’s the best way or ask someone, they always answer you in different way- and that’s right. It always depends on you and your body. Find the most comfortable way for you. When something works for others it doesn’t mean it works for you. Don’t forget every body is different.I prefer eating before workout (only small meals) and a fruit or protein bar after workout.

Eating Before and After Workout

I wrote I like protein bars but is it always healthy? It has a lot of protein in it but it has usually a lot of sugar and artificial sweeteners and more protein doesn’t mean better.But it doesn’t mean no protein- you can make high protein snacks like rice cakes with peanut butter and banana (my favorite) or some nature fruit and protein bars (not all of them are bad but without sweeteners it doesn’t taste well and nobody buys it). I love protein bars and I don’t stop eating them but I don’t eat them every day. If you don’t exaggerate it and there’s balance it’s ok. Enjoy your protein bar!

1. Stretching

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