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Flexibility training can allow greater freedom of movement and improved posture, increase physical and mental relaxation, help to release muscle tension, and reduce the risk of injury.
There are many ways to improve flexibility, from stretches you can do at home, to more structured workouts such as a yoga or Pilates class. All you need to get started is a yoga mat, an open mind and realistic expectations. You might not be able to touch your nose to your toes within a week, but with regular practice, you should be able to see an improvement in your flexibility.
Choose one exercise for each of the following four categories:
Perform each exercise for 30 seconds. After performing all four exercises, rest 30 seconds and start again
Cardiorespiratory fitness - shown by a person's VO2 max will decrease around 10% in the first four weeks after a person stops exercising. The rate of decline continues but eventually evens out.
Highly trained athletes (like a marathon runner) will maintain a VO2 higher than average. But the average person will fall back to pre-training levels in less than eight weeks.
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