Science shows that stretching (拉伸) isn’t actually literal — you’re not even “stretching” your muscles at all. 【小题1】. It does wonders for both your joints and your muscles. What’s more, stretching helps your blood flow, reduces your risk of injury, helps you lose weight, and even relieves your stress. So what if you don’t do stretching after exercise?

You could feel sick

You won’t be surprised to know that when you exercise, you raise your heart rate for a period of time. 【小题2】, experts will tell you that it’s just as important to “get your heart rate back to a normal level after the workout is over.” This is also known in the fitness world as “cooling down.”

“After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels get bigger,” write the health experts at the American Heart Association. “This means if you stop too fast, you could faint or feel sick. 【小题3】.”

Your muscles will likely become stiffer and more sore (酸痛的)

When you exercise your muscles, it produces an inflammatory (炎症的) response in the form of lactic acid (乳酸), which is actually what causes your muscles to become sore. When you rest — or “recover” — in the time between bouts of exercise, your body naturally breaks down and gets rid of that lactic acid. One thing that helps your body get rid of that lactic acid? 【小题4】. Stretching helps you distribute oxygen throughout your body and muscles, which, according to the Healthline, “can reduce lactic acid production and rid your muscles of any accumulation of lactic acid.”

【小题5】

Having poor flexibility isn’t good for your body. According to the experts in the sports medicine department at UC Davis Health, inflexibility will cause you to have muscles that tire quicker and joints that are more likely to suffer from injury, and your weakened range of motion will lead to less blood and nutrients to your joints. In the case of the latter, it’s why people often feel stiffness and pain in their “weight bearing” joints, such as the knees and hips. And sticking to stretching exercise after physical activity can hopefully improve your flexibility.

Benefits of Strength Training

Strength training is a popular form of exercise for a wide range of individuals. There are countless ways to make this exercise a part of your life. If you have been considering strength training and are wondering what you stand to gain, here are several benefits you should consider.

【小题1】. As a result, strength training is excellent at helping create a routine in your health and fitness life. With this increased discipline, you may find yourself waking up earlier or scheduling in more time for training as the results begin to speak for themselves.

If you’re an athlete, strength training will undoubtedly help you perform at a higher level in your sport. Additionally, strength training helps maintain bone and muscle mass. This is crucial, especially as you age. Weak bones and muscles can lead to instability and falls, which could result in more serious health problems. 【小题2】.

Strength training is more than just about the biceps (二头肌). As it turns out, it can help boost brain function. This is especially true in older adults who may be experiencing some decline in their cognitive abilities. 【小题3】. So whether you’ re looking to increase cognitive ability or take care of your mental health, this exercise could be right for you.

As you build muscle through strength training, your body begins burning calories more easily. When the body burns calories with ease, “you’ll find it easier than ever before to keep your body slim. Of course, this also requires a healthy diet and regular exercise to maintain, but it’s a key factor for staying in shape.

Strength training offers a wide range of benefits on a physical and emotional level. 【小题5】. If you have a history of health problems, you should consult your healthcare practitioner before starting any new exercise routine.

We all know that regular exercise is vitally important for both a healthy mind and body. Research has shown that just five minutes of exercise in a “green space” can help people to keep mentally healthy.

Let’s take a look at some ways to get close to nature and make them a part of your regular exercise routine.

Get on your bike

Cycling is a cheap, easy and fun way to get some good exercise in the outdoors. Try leaving your car at home and cycling to work one day, if that’s possible. Or get the family together and go on a weekend bike ride. Check out the local cycle paths before you go, and plan a safe route. Make sure you take some healthy snacks with you to keep your energy levels up.

Try some outdoor yoga

Practising yoga can be great for reducing anxiety and aiding relaxation, so why not take your yoga mat and try out some asanas (yoga postures) in the open air? Yoga is great for stretching tight muscles and increasing flexibility as well as improving mobility, control and breathing. Why not finish your practice with some quiet meditation to further calm the mind?

Go running

Instead of spending hours on the treadmill（跑步机）, grab a friend and go off for a jog around your local park, or some nature trails. If you are used to running on a treadmill, you may find it harder at first, so make sure you have some good, supportive running shoes. You could also find out where your nearest Parkrun is. They are open to everyone, free, and are safe and easy to take part in.