Fitness
Should you stretch before exercise? After? Never? Here’s what to know
Panamanian gymnast Hillary Heron stretches as she trains for the Olympics at the No Limits Gymnastics Center in Panama City, Saturday, June 15, 2024, ahead of the Games in Paris.
AP, File
For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.
It turns out, both those things can be true, but the differing advice has created some confusion.
Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:
David Behm, author of “The Science and Physiology of Flexibility and Stretching,: Implications and Applications in Sport Performance and Health” stretches.
AP
Warm up first
It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of “The Science and Physiology of Flexibility and Stretching.” He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.
Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.
Behm says one minute is “the magic number” for how long to do static stretching per muscle group without fatigue.
The Chicago Cubs mascot playfully stretches with Seiya Suzuki prior to a spring training baseball game against the Los Angeles Angels, Wednesday, March 6, 2024, in Mesa, Ariz.
AP, File
Expand your definition of ‘stretching’
Should you always stretch before exercising? If it’s traditional stretching, not necessarily.
The better question, Behm says, is, “Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that.”
Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.
“You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing,” Behm said.
Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.
Don’t do it if it hurts
After exercise, “light stretching is OK, as long as you don’t reach a point where you’re feeling pain,” Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.
Foam rollers can help with muscle recovery and have been shown to increases range of motion as well as stretching.
Do some static stretching before sports
If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.
“If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons,” he said, “you’re going to be stronger if you do static stretching.”
People can especially get in trouble when they go back to a sport they used to play, whether it’s tennis, surfing or any sort of team activity.
Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.
Sounds simple. Why all the confusion?
Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn’t reflect real-life conditions, or were designed with elite athletes in mind, not regular people.
“If you’re Usain Bolt, it makes a difference,” said Behm. Not so much for the rest of us.
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Fitness
The 9 best workout clothing brands for women in 2025
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It shouldn’t be hard, but finding workout clothes you actually love can be really tough. Whether you’re hitting the squat rack, heading out for a hike, or on your way to pilates in a cute workout set, your clothes should move with you, keep you cool and dry, and put you in the mood to work out.
I’ve been testing women’s fitness gear for over 10 years, doing everything from powerlifting to yoga to running to hiking. I’ve battled many, many pairs of leggings that fall down with every sun salutation or burpee, and tops that don’t actually wick a drop of moisture from your skin. So when I say these are some of the best workout clothing brands for women, I mean it.
Nike takes the top spot for its unbeatable range of fits, styles, and sizes, all in performance fabrics and at a great price point. If you’re on a budget, CRZ Yoga delivers surprisingly well-made, sweat-wicking pieces without the premium price tag. And if you’re headed outdoors, REI Co-op makes quality apparel for every element, all at an approachable price.
Below, we break down more of the best workout clothing brands we’ve tested, highlighting what makes each one worth adding to your activewear rotation.
A quick look at our favorite women’s activewear brands:
Best overall: Nike
Nike caters to pretty much every sport with various inclusive styles and sizes, making it our top pick for high-performance workout gear.
Best budget: CRZ Yoga
CRZ Yoga makes breathable, sweat-wicking, squat-proof workout gear, which you can score for about $30 per item.
Most stylish: Lululemon
Lululemon reigns supreme in balancing great performance fabrics and seriously flattering cuts, and offers a range of styles depending on your preferences.
Best for runners: Janji
This boutique performance brand designs top-tier running gear that’ll last you for miles and miles.
Best worth the splurge: Sweaty Betty
Sweaty Betty leverages luxe fabrics, durable stitching, and tailored fits to make high-end workout apparel that’s seriously high quality.
Best for yoga and pilates: Vuori
Vuori’s wide range of workout clothes are breathable, soft-on-skin, and move with the body, making them super cozy (and cute) during slower workouts.
Best for the outdoors: REI Co-Op
From hiking to camping, REI’s own brand has all the technical apparel you’ll need at a reasonable price.
Best plus-size: SuperFit Hero
SuperFit Hero uses soft fabrics and flat-lock seams for minimal chafing. You can find soft leggings and supportive sports bras up to a size 7XL.
Best sustainable: Girlfriend Collective
Girlfriend Collective’s workout clothing is thoughtfully designed with buttery-soft fabric for a wide range of sizes, and everything from its fabrics to its packaging is made largely with recycled materials.
Fitness
How to Measure Your Level of Everyday Fitness
![How to Measure Your Level of Everyday Fitness How to Measure Your Level of Everyday Fitness](https://images01.military.com/sites/default/files/styles/full/public/2025-02/4369663.jpg)
Essential health and fitness standards depend on what you need to be capable of doing on a daily basis, but are you prepared for life’s emergencies? This question touches on that subject:
Stew, if you were a normal person just trying to be an asset in your everyday life (just living and emergencies), what fitness standards would you recommend? David
My answer stems from one of my definitions of tactical fitness:
Tactical fitness requires a person to be “good at everything” and not particularly great at any one thing. This means a person of any age should be able to engage in activities requiring strength, power, speed, agility, endurance, muscle stamina, flexibility, mobility and grip strength.
These abilities make you an asset (versus a liability) in practically any situation, meaning you can be helpful to others and save yourself in potentially dangerous situations, whether they are natural or man-made. You have a level of durability and a work capacity that allows you to do what needs to be done daily (chores, yard work, work/hobbies and life). You do not need to be world class in anything, but maintaining these elements of fitness will prolong your ability to stay an asset in your life.
The standards will vary with age and sex, and there is a wide range of capabilities below, but older men and women are still staying fit at above-average levels. Some people I know with higher-range scores on these activities are in their 80s! However, I would define remaining an asset as “above average” compared to society today.
Defining ‘Being an Asset’
Walk/Run (Endurance)
The endurance needed to walk an hour with no problem is a good minimum standard. Can you add weight to that walk? A backpack? A weight vest? If you can mix any jogging into that hour, that would be better. Can you run a mile without stopping? Can you run it faster than 8-10 minutes? As you progress through this range of abilities, the longer and faster (and more weight) you can move, the more of an asset you are. If you want a standard, walk with 25% of your body weight for one hour and run a mile without stopping. The younger you are, you can place a time and distance limit of 4 mph with walking and 7-8 minutes per mile running.
Muscle Stamina/Strength
Depending on your abilities, calisthenics may be considered a strength activity (one push-up, one pull-up, one dip). While your first repetition of calisthenics is a strength exercise, your 10th or 20th repetition involves muscle stamina. As an asset, you can do standard calisthenics for reps. However, if you can do one repetition, you have a level of strength that many lack. Where are you on this spectrum? Are calisthenics a strength or muscle stamina exercise? If it’s the latter, I would consider you an asset with your muscle stamina.
Strength/Load Bearing
As discussed above, strength and durability are required to carry a backpack and perform heavier calisthenics. However, are you strong? Can you lift heavy things? You can cultivate this ability in the gym or in the yard with wheelbarrows, bags of mulch, shovels of dirt or hay bales. Carrying groceries from the car to the house and walking the stairs without pause are lower-level capabilities, but many cannot.
How much weight can you lift off the floor, squat and chest-press? The greater percentage over your body weight places you in the asset category for strength. Can you carry someone out of a dangerous situation? This is the ultimate asset category. A firm grip is part of the strength function and can be tested by hanging on a pull-up bar or doing farmer’s walks with weight. Can you carry half of your body weight? One hundred percent of it during the farmer’s walk (two dumbbells)?
Flexibility/Mobility
Flexibility and mobility help you move quickly and without pain and stiffness. Can you bend over, touch your toes, get into the down dog pose, do a push-up and reverse the order to stand again? Or if you are in a chair or on the floor, are you stuck and struggle to stand without assistance? These are the basics of flexibility and mobility, but doing 10-20 different yoga poses or an hourlong yoga class places you on a higher level on the asset spectrum.
Speed and Agility
As we age, these qualities tend to be the first to go, even if you practice doing these activities. Playing a sport such as soccer, tennis or pickleball can help you maintain and improve speed and agility. Excessive speed can be practiced by jumping, running and stopping fast. Can you do an obstacle course? Can you do a shuttle run quickly? Maintaining these skills throughout life places you high on the asset spectrum, as not many people can move fast.
While these are loosely defined parameters of “an asset,” they demonstrate to most how little they are doing. By adding this variety of training to your week, you can have a moderately developed set of fitness skills that indeed make you an asset in typical situations.
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Fitness
Home Fitness Equipment Market to Grow by USD 4.44 Billion from 2024-2028, Driven by Increased Demand, Report on How AI is Transforming the Market – Technavio
NEW YORK, Feb. 11, 2025 /PRNewswire/ — Report with the AI impact on market trends – The global home fitness equipment market size is estimated to grow by USD 4.44 billion from 2024-2028, according to Technavio. The market is estimated to grow at a CAGR of 11.38% during the forecast period. Increased demand for home fitness equipment is driving market growth, with a trend towards increasing smartphone penetration. However, rising popularity of other forms of workouts poses a challenge. Key market players include ANTA Sports Products Ltd., Core Health and Fitness LLC, Decathlon SA, Dyaco International Inc., HOIST Fitness Systems Inc., Icon Health and Fitness Inc., Impulse Qingdao Health Tech Co. Ltd., Johnson Health Tech Co. Ltd., Life Fitness, Nautilus Inc., Origin Fitness Ltd., Paradigm Health and Wellness Inc., Rama Enterprises, TECHNOGYM S.p.A, Torque Fitness, True Fitness Technology Inc., Tunturi New Fitness BV, Wattbike Ltd., WOODWAY Inc., and XMark Fitness.
AI-Powered Market Evolution Insights. Our comprehensive market report ready with the latest trends, growth opportunities, and strategic analysis- View Free Sample Report PDF
Forecast period |
2024-2028 |
Base Year |
2023 |
Historic Data |
2018 – 2022 |
Segment Covered |
Distribution Channel (Offline and Online), Type (Cardiovascular training equipment and Strength training equipment), and Geography (North America, Europe, APAC, South America, and Middle East and Africa) |
Region Covered |
North America, Europe, APAC, South America, and Middle East and Africa |
Key companies profiled |
ANTA Sports Products Ltd., Core Health and Fitness LLC, Decathlon SA, Dyaco International Inc., HOIST Fitness Systems Inc., Icon Health and Fitness Inc., Impulse Qingdao Health Tech Co. Ltd., Johnson Health Tech Co. Ltd., Life Fitness, Nautilus Inc., Origin Fitness Ltd., Paradigm Health and Wellness Inc., Rama Enterprises, TECHNOGYM S.p.A, Torque Fitness, True Fitness Technology Inc., Tunturi New Fitness BV, Wattbike Ltd., WOODWAY Inc., and XMark Fitness |
Key Market Trends Fueling Growth
The home fitness equipment market is witnessing in demand as consumers prioritize healthy habits and the health benefits of regular fitness activities. Home gym equipment like biking, jogging, and swimming machines are popular choices for those seeking cardiovascular workouts. Innovative fitness products, such as smart treadmills with heart rate and distance covered sensors, are in high demand. Compact, foldable forms of equipment, like DeerRun’s under-desk treadmill, offer mobility and convenience. Smart dumbbells with built-in sensors and smart electronic devices like Bowflex SmartTech’s 560 dumbbell are revolutionizing strength training. Obesity, heart disease, diabetes, and cancer are significant health issues driving the market. Fitness technology-related trends include online fitness sessions, diet plans, and sales channels, both online and offline. Brands like Fitness Superstore and Life Fitness cater to this growing demand with cardiovascular training and strength training equipment. Accessibility features and convenience are essential for consumers, making flexibility exercises and stretching equipment, like foam rollers and yoga mats, increasingly popular. Lifestyle preferences and health and wellness are key factors influencing the market. Salesman and after-sale services are crucial for customer satisfaction. Exercise instruments like resistance bands, kettlebells, and multipurpose home gyms offer flexibility and mobility solutions. The market is worldwide, with developing and under-developed countries showing significant growth.
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