One of the key reasons that muscles lose their natural suppleness and flexibility and can become prone to tears, aches, and pains is being inactive. If the situation is not remedied in time, loss of flexibility could lead to permanent changes in posture and normal muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness.
So, what exactly is flexibility?
Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc. Being flexible allows your muscles to remain moble. But, like most things, flexibility decreases with age and it is very important to include flexibility exercises in your daily workout regimen.
The Benefits of Flexibility
There are a number of ways to test your flexibility. One of the most common ways, according to fitness experts, is to check if you can touch your toes while standing up with both legs straight. (You could check out various fitness sites available online for a more exact test.) If you find that you feel stiff, lacking in flexibility, suffering from bad posture or would like to increase your flexibility to improve your normal exercise routine, flexibility training is a must. Aerobic exercises and weight training include rapid and jerky movements, which can lead to joint and muscle fatigue. On the other hand, stretching exercises, yoga, and Pilates consist of gradual movements that can help to achieve greater flexibility.
Being flexible helps to reduce soreness of muscles and improve posture. Stretching for slow gradual movements and holding each position for up to 30 seconds (without pain) helps reduce muscle soreness after exercise. Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain good posture throughout the day.Helps decrease risk of injury and improve physical performance. Flexible joints require less energy to move through a greater range of motion. This decreases your overall risk of injury and increases physical performance as well. Stretching works towards decreasing resistance in muscle tissue during any activity. Helps increase blood and nutrients to tissues. By stretching, you increase the temperature of your tissues and this increases transportation of nutrients and overall circulation. This in turn increases the range of motion and reduces degeneration of your joints. Helps reduce lower back pain. Stretching helps relax muscles. The more flexible your pelvic muscles, hamstrings, hip flexors, and quadriceps, the less stress to your lower back. Helps to enhance enjoyment of other exercise. In addition to decreasing soreness and fatigue of your muscles, stretching also helps relax both mind and body during any activity or exercise.
Ways to Improve Your Flexibility
So, what are some different ways to stay flexible? The best way to maintain flexibility is to stretch regularly. Whatever your age, you must incorporate stretching at least once a day. Even if it is not part of an exercise regimen, there are several simple stretching exercises that you can do at your desk or even in front of the TV. If time is short, focus on stretches that work the larger muscle groups such as shoulders, hamstrings, hips and lower back, and calf muscles. It is these areas that are prone to stiffness and soreness as we grow older. But remember to always be careful to not overdo it.
Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). By doing so, you can improve both the quantity and quality of your muscles, joints and overall health. That being said, yoga is an effective way to complement your exercise routine for greater flexibility. Unlike most other physical exercise that work only on a physical level, yoga involves both your mental and physical capabilities. There is a balance of energy between the body and the brain as well as increasing your flexibility, toning your muscles, and improving your lung capacity. All basic yoga poses work towards increasing the flexibility of the body so that it is capable of performing more complicated poses as time goes by. It would be wise therefore to incorporate yoga as a regular part of your workout program.
There are several ways to improve your flexibility. Stretching and exercise help considerably but you also need to keep an eye on your diet and nutrition. Eating junk food and snacking on fatty and sugary snacks can make matters worse. You can promote fitness by combining a balanced diet (full of fresh fruits and vegetables) along with nutritional supplements that support joint health and improve your mobility.
Dear Dynamic Members,
Dynamic Fitness continues to witness unprecedented change. Many of us have not seen, nor experienced, this level of health and economic impact brought on by this pandemic.
What this means for you during this temporary change:
I have no doubt that we will bounce back in a positive fashion. Dynamic will be here, with new product innovations and exceptional customer support, when we open our doors to the rush of our members looking to regain control over their health. We will be there to fulfill our mission: to provide you the ULTIMATE member experience.
Together, we will overcome. We are stronger together.
How quickly does fitness depreciate? : the knowledge sharing network where compelling questions are answered by people with unique insights.
In order to really get a good idea of what happens to your body as it gets out of shape, it helps to have an understanding of how it gets into shape.
Now, for all the different types of fitness, we’ll look at, change occurs depending on the amount of time from your last workout. Immediately after working out, your body will go into a growth mode. It’ll first seek to replace all the energy you used during the exercise. Then it will rebuild the muscles (your heart and blood vessels are muscles too) and adapt them to better service the activity you put them through. Depending on the activity, you may have to wait as many as three days before working out again or you’ll risk structural damage.
After you’re completely recovered, that’s when things can go bad. Let us cover what happens when you get into shape. Then look at what happens when you stop working.
When you exercise, your body adapts in a number of different ways to help cope with the stresses you place on it. When you stop working out, these adaptations are scaled back at different rates depending on the adaptation.
When you do cardiovascular exercise, you work your muscles a little bit. Initially, you’ll see some development, but those gains plateau pretty quickly. The main thing that improves is your body’s energy systems. The harder you push yourself, the more your anaerobic systems improve, the longer you run, the more you work your aerobic systems.
Aerobic respiration is very efficient in creating energy in terms of energy per fuel but very slow and dependent on oxygen, which isn’t simple to get into your system. Anaerobic energy is used when your cells don’t have access to much oxygen, but actually uses more energy than it creates, net. When you’re using energy in bursts where the load is greater than 20% of your 1 rep max, blood flow will be temporarily cut off to the muscles preventing them from getting oxygen. This happens during the concentric phase of the movement. It can happen during fast runs, every time your foot lands, during intense exercise, or weightlifting in general.
In terms of aerobic capacity, the major thing that your body adapts for is gas exchange with your cells:
- More alveoli in the lungs (more pockets for the oxygen to enter the blood through, and more pockets to transfer out CO2).
- More capillaries in the lungs (bigger pipes for your blood to connect with the alveoli.
- More capillaries in your muscles (more places for your blood to drop off oxygen AND clean out CO2).
- More blood volume.
- More red blood cells (to carry more oxygen and clean out the CO2) — this is also one way that endurance athletes “blood dope”, they add red blood cells to make their body’s more oxygen efficient.
- Stronger heart (the heart is able to pump more volume in fewer pumps).
- More efficiency at the point of exchange due to improved gradient between blood and tissues.
- Higher mitochondrial content in muscle fibers necessary for the muscles to process the added energy demands.
Anaerobic energy piggybacks on a lot of those points. It doesn’t specifically need gas exchange as much, but it does need to be able to more efficiently turn pyruvate and hydrogen ions into lactate for recycling via the Cori cycle . A note on the hydrogen ions, you know the burning sensation in your muscles when you’re working hard, particularly when you’re doing endurance resistance training? That’s the hydrogen ions building up and interfering with signals from your nervous system telling it to work.
- Anaerobic fitness increases the capacity of oxygen and carbon dioxide capabilities, while aerobic fitness improves the efficiency of the exchange.
- Anaerobic fitness increases your ability to get the lactate out and buffer the hydrogen ion allowing you to do more work without the burn.
How fast do you lose it? Why do you lose it?
If you’re out of shape to begin with, just getting into shape and you stop, most of these adaptations aren’t in place yet, so you’ll go back to ground zero relatively quickly. If you are in great shape and you stop suddenly, different things happen.
In terms of fitness, the first thing to go is your cardiovascular maximums and endurance. You’ll lose your VO2 max and endurance pretty quickly: minutes off of your 5k within three weeks.
This is mostly because of your body scaling back the extra red blood cells it created when you got in shape. You don’t need them anymore so it won’t continue creating them at that rate. It creates millions of them daily, so after a week or so you’ll be back to normal, out of shape levels. It can take three to four weeks for your capillary density to fade. Additionally, your mitochondrial content in your muscle mass can decrease by 50% over the course of a week.
With muscular strength and fitness, your body will first improve the central nervous system message processing. Your initial strength gains when you start working out? It’s all in your head. They’re not really associated with any muscular adaptations, more neurological. It can take two to eight weeks to fully get your CNS in gear from working out.
Your body has two types of muscle, type I (oxidative, which is used for endurance activities), and type II (glycolytic, which is used for intense activities). Type II has greater mass potential, while type I is improved upon, mostly the same way that cardiovascular training improves your body, through improved pathways to get blood and gas to your muscles.
For your type II muscles, it doesn’t appear that your body builds new muscle fibers, it merely makes the muscle fibers you have larger by increasing the size and quantity of myosin and actin filaments, making the myofibrils (the containers for the myosin and actin), more fluid in the muscle cells, and increases in the connective tissue. Type IIb muscles (they have large bursts, but the power doesn’t last long) convert to Type IIa muscles under training.
Additionally, your body can increase bone density as a result of resistance training to better support the progressive loads you’re putting on it.
It can take years for your musculoskeletal adaptations to fully take place, but for hypertrophy to really begin, it takes about sixteen sessions to really see lasting change for an untrained person (the pump you feel after a workout is called transient hypertrophy, it goes away).
How fast does it take for them to go away? Why do they go away?
Your body will stop building them up. You’re demonstrating to your body that you don’t need those muscles anymore. If you’re otherwise eating fine, your body will not consume your muscles, but it won’t repair them. Over time your body will revert to a stable state that’s adapted to the workload that you’re giving it.
Your body will also start shifting more attention to type I fibers away from the high burning Type II muscles. At this point, it really depends on who you are and how well you’re trained:
- Some athletes see a loss of about 6% muscle density after three weeks.
- Some powerlifters see losses of as much as 35% after seven months.
- Young women who trained for seven weeks and gained two pounds of muscle mass, lost nearly all of it after detraining for seven weeks.
The longer you go without training, the more you lose.
Because it’s not actively eating away at your muscles, they can last for months to years depending on how strong you were, to begin with; the fitter you are the longer they last. When you start lifting again, you’ll be able to start from a higher spot from when you started last time. Part of this is because your muscle goes away slowly, the other part is that your nervous system still knows how to lift that much weight, that was half what you were working out when you lifted.
Your body does this because we’ve evolved to be prepared for famine. Your body strives to keep an optimum amount of high energy parts for the amount of work applied to them. There are biological limits to this, if you try to work too much volume you’ll start to cause more damage than they can repair in time.
If you keep eating the same amount of calories as you did when you were working out, most of that will turn to fat. You’ll be consuming more than you need. Going along with famine preparedness, fat is cheap to store and extremely useful when food is scarce, so your body will stockpile it if you aren’t giving it a reason not to. It’s this reason that most people think muscle turns to fat, it doesn’t, it’s just that when people stop working out, they usually don’t compensate for the calorie usage change properly and end up putting on fat.
Finally, if you do not consume enough calories to maintain your metabolism, your body will begin to(consume for energy) your muscles. When people starve themselves, they’ll lose weight fast at first, mostly from water and your body consuming muscle. They may appear to be fat but skinny at the same time because the body will consume muscle until it has the minimum required to function before it goes in full force on the fat.
The good news!
The better shape you were in, the less time it will take to get back into shape. Your muscle memory remains for a long time after your muscles have faded. Your body remembers how it was able to run and lift, you just have to remind it and get those muscles, blood vessels, and lungs back in shape to make it happen again and maybe lose a few pounds in the process.
When you start working out again, your type II muscles remember things much quicker. While they myofibrils may not build up immediately, it’s possible to gain much of the lean mass you got back through fluids in the muscle fibers soon after starting training again.
Your endurance will come, but it takes longer.
Of course, it will take more time the longer you go without exercise. For cardio, it takes less time to break down your fitness; as stated above, it could take years to lose all your muscle.
Queremos comenzar dando las gracias por los mensajes y el apoyo que hemos recibido en estos
últimos días y semanas. Me pesa mucho informarle que no volveremos a abrir nuestras puertas el 4 de Abril como se había previsto originalmente. Nuestra prioridad es la seguridad de nuestros miembros, el personal y la comunidad en general. Si bien seguimos monitoreando la situación de cerca, ya que debemos mantener el “distanciamiento social” hasta el 30 de Abril. Tenemos la esperanza de que, como comunidad, todos podamos trabajar juntos y superar esto de la manera más rápida y segura posible. Queremos que sepa que cada decisión que tomamos es asegurarnos de mantener nuestras instalaciones, para que estén desinfectadas, limpias, seguras y listas para abrir.
Nos gustaría recordarle que somos un negocio de propiedad local en Houston, y esta crisis nos está
afectando tanto como muchas otras pequeñas empresas. Entendemos que muchos de ustedes posiblemente también estén luchando, así que estamos felices de trabajar con ustedes, ¡ya que
todos estamos juntos en esto!
Ahora más que nunca, estamos pidiendo el apoyo de nuestros increíbles Miembros Dynamic
para que se queden con nosotros y nos ayuden a vencer la tormenta para que podamos continuar
operando y abrir lo antes posible. Así como hemos encontrado formas de llegar a nuestras
comunidades en otras circunstancias, estamos buscando formas de servir y fortalecer a nuestra
gran familia Dynamic Fitness.
Aquí está la opción que queremos presentar para recompensarlo por su apoyo y lealtad:
Si no congela su cuenta y continúa su pago hasta Abril, ¡Recibirá 120 días de acceso de nivel “Dynamic Fit” cuando volvamos a abrir!
- Acceso Completo De El Club
- Bronceado Ilimitado
- Les Mills Branded Classes
- Todos los Dias Privilegios De Invitado VIP
- Acceso A La Guarderia
- Masajes Hydro Ilimitados
- Escaneos Inbody Mensuales
- Ilimitado D-Fit Team Entrenamiento!
Entendemos completamente si no desea pagar mientras estamos cerrados, pero le agradecemos
que se quede con nosotros y estamos dispuestos a trabajar con usted. Póngase en contacto con [email protected] para que podamosatender mejor su cuenta.
Mientras esté cerrado temporalmente, queremos continuar proporcionándole el mejor servicio y
valor posible. Todos los miembros que continúan su membresía activa durante este momento
desafiante, le ofrecemos:
1. Les Mills On-Demand Home Entrenamientos virtuales. Ahora estamos ofreciendo más de
95 entrenamientos virtuales que puedes hacer en casa. Desde Yoga, Kickboxing, Ciclo, Body Pump e incluso entrenamientos familiares, lo tenemos todo. ¡Simplemente descargue la aplicación Dynamic Fitness y haga clic en el mosaico “Entrenamientos en casa de Les Mills”!
2. Myzone Brindándole toda la tecnología para mantenerlo motivado y activo. ¡Existan las
características de “Zone Match” que pueden darle un régimen de cardio programado, ayudándole a lograr un entrenamiento efectivo ya que todo se trata de ESFUERZO! Este también es un instrumento para que nuestros miembros se mantengan competitivos y para que nuestros equipos deacondicionamiento físico supervisen la actividad de nuestros clientes.
3. Consejos de Entrenamiento. Los miembros del equipo están más que entusiasmados para proporcionar a nuestros miembros la mayor cantidad de contenido y educación.
Independientemente del escenario, se lleva 21 días para crear un hábito bueno o malo. Nuestro objetivo es garantizar que se mantenga lo más enfocado posible en su salud dentro de este tiempo.
4. Clases de Group Fit virtuales. Estaremos programando cada clase y rutina de ejercicio por semana. Puede seguir con nosotros en las redes sociales para mantenerse involucrado y conectado!
5. Blogs de Dynamic. Otra forma de educación, desde estimular el sistema inmunológico, impactos positivos al crear un estilo de vida saludable, hasta recetas saludables. ¡Nuestro objetivo es crear contenido saludable para proporcionar un impacto positivo! ¡El conocimiento es poder!
Incentivos de recomendación: En este momento, si conoce a alguien que quiera aprovechar nuestros “beneficios para miembros activos”; estamos ofreciendo “No pages hasta el 31 de
mayo!” y recibirá una tarjeta de regalo de Amazon de $ 10 por cada persona que recomiende que se
Creo que el carácter de una persona no se juzga después de celebrar una victoria, sino de lo que
hacen cuando están de espaldas a la pared. ¡Estoy 100% comprometido con nuestros leales miembros y empleados dinámicos para ayudarnos a VICTORIOSAMENTE durante estos tiempos difíciles!
¡Manténgase sano mental y físicamente, pase tiempo con la familia y manténgase a salvo!
Saldremos de esta tormenta en Houston como siempre lo hemos hecho antes … ¡Mejor! ¡Más
fuerte! ¡Unido! #Houstonstrong!
We want to start off by saying thank you for the outpouring messages and support that we’ve received in these last few days and weeks. It weighs on me heavily to inform you that we will not re-open our doors on April 4th as originally anticipated. Our priority is the safety of our members, staff and the larger community. While we continue to monitor the situation closely as we are to remain “social distancing” through April 30th. We are hopeful that as a community we can all work together and get through this as quickly and safely as possible. We want you to know that every decision we are making is to ensure we maintain our facilities, so they are disinfected, clean, safe, and ready to open!
We would like to remind you that we are a locally owned Houston-based business, and this crisis is hitting us just as hard as many other small businesses. We understand that many of you may possibly be struggling as well so we are happy to work with you as we’re all in this together!
Now more than ever, we are calling on the support of our incredible DYNAMIC Members to stick with us and help us weather the storm so we can continue to operate and re-open as soon as possible. Just as we’ve found ways to reach our communities during other circumstances, we are looking for ways to serve and strengthen our greater Dynamic Fitness Family.
Here is the option we want to present on rewarding you for your support and loyalty:
If you do not freeze and continue your billing through April, you will receive 120 days of Dynamic Fit Level Access when we reopen!
- ALL Club Access
- Unlimited Tanning
- Les Mills Branded Classes
- Everyday VIP Guest Privileges
- Kid Zone Access
- Unlimited Hydro-Massage
- Monthly Inbody Scans
- Unlimited D-Fit Team Training!
We completely understand if you do not wish to pay while we are closed, but we appreciate you sticking with us and we are willing to work with you! ALL Personal Training Billing has been frozen starting April 1 until we reopen. Please contact [email protected] so we can better service your account.
While we are temporarily closed, we want to continue to provide you with the best service and value possible. All members that continue their active membership during this challenging time, we are offering you:
- Les Mills On-Demand Home Virtual Workouts. We are now offering over 95+ virtual workouts that you can do at home. From Yoga, Kickboxing, Cycle, Body Pump, and even family workouts we have it all. Just download the Dynamic Fitness App and click the tile “Les Mills At-Home Workouts”!
- Myzone. Providing you with every bit of technology on our end to keep you motivated and active. There are the features of “Zone Match” that can challenge you on a scripted cardio regime, helping you accomplish an effective workout as it’s all about EFFORT! This is also an instrument for our members to stay competitive and for our fitness teams to monitor our client’s activity.
- Workout Tips. Team members are more than stoked to provide our members with as much content and education. Regardless of the scenario, it takes 21 days to create a good or bad habit. Our goal is to ensure you stay as focused as possible on your health within this timeframe.
- Virtual Group Fit Classes. We will be scheduling each week’s group fit workouts that you can follow with us on social media to stay engaged and connected!
- Dynamic Blogs. Another form of education from boosting immune systems, positive impacts from creating a healthy lifestyle, to healthy recipes. Our goal is to create healthy content to provide a positive impact! Knowledge is power! https://thedynamicfitness.com/blog/
Referral Incentives: Right now, if you know anyone who wants to take advantage of our “active member benefits” we are running “Don’t Pay Till May 31st!” which you will receive $10 Amazon Gift Card for each person you refer that joins! https://thedynamicfitness.com/join-now/
I believe a person’s character is not judged after they celebrate a victory, but what they do when their back is against the wall. I stand 100% committed to our loyal Dynamic members and employees to see us through VICTORIOUSLY during these trying times!
Stay healthy mentally and physically, spend time with family, and stay safe! We will come out of this storm Houston as we’ve always had before… Better! Stronger! United! #Houstonstrong!
Adopting healthy eating habits is one of the most popular topics across the world. But sticking to a healthy diet is easier said than done.
One of the best ways to ease into the habit is to eat more homecooked meals so you can monitor and control what you’re putting in your body. And if you are worried that your busy schedule or long working hours might pose a problem, fret not. Eating healthy doesn’t have to be a fussy, time-consuming affair. From hearty salads to a creamy casserole, each of these easy and healthy dinner recipes can be put together in just half an hour or less:
- Barley Salad with Strawberries and Buttermilk Dressing: Fiber-rich barley, fresh veggies, and juicy strawberries make this easy-to-make salad both filling and flavorful. While the low-fat buttermilk dressing adds just the right amount of creaminess and tang. And it takes as little as 20 minutes to put it together. You can further cut down on prep time by cooking barley in a pressure cooker. Here’s the delish recipe. You might also want to check out this recipe for Sun-Dried Tomato Pesto Salad with Kale and Artichokes.
- Roasted Rainbow Vegetable Bowl: This is probably one of the easiest (and most delicious) ways to load up on seasonal veggies. Tossed in Tahini dressing, the hearty veggie bowl is chock full of fiber, protein, vitamins, and minerals. Meanwhile, roasting the vegetables not only enhances the flavor but also makes them easier to digest. You can also throw in your favorite nuts and seeds for added crunch and nutrition. Get the plant-based recipe here. These recipes for Sesame Chicken Rice Bowls and Jerk Prawn and Coconut Rice Bowls are also highly recommended.
- Fig and Blue Cheese-Stuffed Pork Tenderloin: The sweetness of dried figs and an apple glaze perfectly complements the savory bite of blue cheese in this elegant baked dish. Serve it with wild rice or steamed green beans for a scrumptious weeknight meal. Get the complete recipe here. You might also like this Mediterranean Boneless Pork Chops recipe.
- Black Bean Burritos: With brown rice, black beans, guac, and salsa wrapped in a gluten-free tortilla, this healthier version of burrito will satisfy all your fast food cravings while giving you a protein boost. Here’s the easy-to-make recipe.
- White Fish with Sesame Noodles: This easy dinner recipe packs the goodness of spinach, fiber-rich sesame seeds, and seabass that’s loaded with protein and omega 3 fatty acids. Plus, it comes together in just 20 minutes! What’s not to like? Check out the recipe here. And if you love all things seafood like me, you might also want to try these recipes for Lemon Red Snapper with Herbed Butter and Pesto Corn Salad with Shrimp.
- Sausage and Mushroom Penne: Multi-grain penne, kale, and antioxidant-rich mushroom make this hearty pasta dish more flavorful and nutritious. You can swap kale with arugula for an added kick of peppery flavor. Get the full recipe here. If you’re looking for vegetarian recipe ideas, this 5-Ingredient Avocado Tofu Pasta recipe tastes just as good.
- Chicken Thighs with Shallots and Spinach: Tender chicken thighs pair beautifully with the creamy spinach and shallots base in this healthy side dish. You can substitute sour cream in the recipe with plain Greek yogurt or hummus to make it healthier. Here’s the full recipe. I also tried and loved this no-fuss Chicken and Asparagus Lemon Stir Fry recipe.
- Gingery Asian Noodle Salad with Turkey and Cucumber: Freshly grated ginger, ground turkey, snow peas and spices create a symphony of flavors and textures in this healthy Asian salad recipe. These recipes for Turkey Lettuce Wraps and Turkey and Rice Pilaf are also great for a quick and filling weeknight meal.
- Vegan Fajita Bowl with Cauliflower Rice: Tasty fajita veggies and spicy cauliflower rice infuse this Mexican recipe with layers of texture and flavors. Check out the low-carb recipe here. This recipe for Vegan Tofu Scramble Kale Fried Rice is also highly recommended.
- Broccoli Quinoa Casserole: This lighter, healthier version of the classic comfort food is loaded with good-for-you ingredients like chicken, quinoa, Greek yogurt, and vitamin C-rich broccoli—so you can dig in sans guilt. Get the gobsmacking recipe here. I also tried and loved this Roasted Shrimp Quinoa Spring Rolls recipe.