Today time management has become a primary concern. The hectic work schedules, social obligations and home management leaves little time for workout. And kudos to those who still take out time for their body. I have seen people working out rigorously in gyms, aerobics, yoga, jogging, etcโฆ
Today I will talk about how you should give relaxation or break to your body in between exercise for better effect on your body. Whenever we are doing any exercise, our body is primarily contracting and expanding muscles. So during any exercise the oxygen level present in the muscles is used. Anatomically looking at it, our muscles perform 3 primary functions i.e. contraction, expansion and relaxation.
So when are working out our muscles expand and contract but the relaxation is compromised somewhere. Thus, during any workout it is necessary to take a break and do deep breathings and stabilize your body before you perform the next set. Below am explaining how to relax between various exercises:
Relaxation in between yoga:
In yoga the primary motive is ย relaxation. Thus, one should give relaxation after any asana. For example, if you are doing Upward-facing dog (Udho Mukhashvanasana), then after 3-5 repetitions (as per your capacity) of going into the pose, holding and coming back, one should relax the body by taking few deep breathes and then move to the next asana (posture). By doing so the loss of oxygen is compensated and the muscles are not cramped and tissues are not torn.
Ideally after a complete sequence of asanas, Shavasana (Corpse pose) is done for 2-10 minutes for deeper relaxation both mentally and physically.
Relaxation during Gym workout:
During cardio: For the best outcome for cardio one should opt for slow-fast cardio. For example, during trade mill, one should walk for 2 minutes and run for 1 minute. Continue doing this for 10-15 minutes or till your capacity permits. This way you burn more fat and at the same time you do not strain your muscles. Donโt immediately go to the other cardio equipment. Take a break and deep breathe for 2-5 minutes in between the two cardio forms.
During weight-training: when you are lifting weights, continuously do the entire set. For example if you are doing Arnold, 15 times, 3 sets, after first set take a break for at least 30 seconds and then move to the second set then again a break and followed by third set. Take a break for a minute at least before starting the next set.
Relaxation while playing sports:
This depends mainly on the type of sports that you are playing. But ideally take a break after every 15 minutes after an intensive play. And for a non-intensive play one can take a break after 30-45 minutes.
Note: The above relaxation criteria is a general one. But you may reduce the relaxation proportion as your excel more in the exercise you are doing. A simple way to gauge is when to stop is when you start feeling pain, stretch or your body become uncomfortable. It is your muscle sending signal to your brain to stop.
Though people try to push harder on exercise but if you are not a hard-core professional, then go slow, your body will adapt itself at higher level on its own. The more you exercise, the more your body will be used to it.
And ย always train yourself with a professional expert who gives your proper explanations, guidance and instructions on your exercise.
Happy exercising everyoneย ๐
