NxJ’er Fitness Questions

QUESTION 1: “Do you lose a percentage of the muscle you gain if you don’t stretch properly after working out?  True or false?”

False.  You cannot lose muscle from not stretching.  You can only lose muscle when you stop using it and/or eat less calories to maintain the accrued muscle gains.  No matter what, it is important to stretch post-exercise to maintain a good range of motion and flexibility.  Stretching also helps preserve tendon elasticity and improve flexibility. Static stretching (holding a specific stretch for 20+ seconds) is best left for post-workout, when muscles are already warmed and fatigued.

QUESTION 2: “Why do you get running cramps?”

Running cramps, also known as “charley horses” or “side stitches,” are muscle spasms.  The National Library of Medicine gives a good description of what charley horses are and how to prevent.

QUESTION 3: “How often should I change my sneakers?”

Part 1: You should get new shoes every . . .
Correct answer: 350-550 Miles

While it varies depending on each person’s running style, body weight, and the surface on which she runs, most of us should change our shoes after running 350-550 miles.

Part 2: What’s one way to tell if your sneakers are too worn?
Correct answer: Twist them to see if they twist easily.

One way to see if shoes are worn out is to give them the Twist Test. If you can easily twist your shoe your mid soles are worn out and it is time for new shoes.

Source: http://www.fitsugar.com/When-Should-You-Replace-Your-Sneakers-1047192/results

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