Fitvil Blog

Four Facts That Everyone Needs to Know About The Importance of Stretching After Working Out

Fitting a workout into a busy day poses challenges. Whether training to stay in shape, or working out to compete, some days the amount of time to complete the total training regimen gets cut short. Even with a busy schedule, one extremely important routine that wise athletes maintain, is the routine of stretching after exercise.

There are four major factors about the importance of stretching after working out that you may not know; indeed, here are four things that everyone should keep in mind regarding this topic.

First, after completing a demanding workout, stretching after exercise improves flexibility and range of motion, which helps prevent injury. This fact alone powerfully identifies the impact and value of this activity.

Second, stretching after exercise increases circulation through the body. This increased circulation alleviates and eliminates lactic acid build-up, which when ignored, results in a variety of aches and pains. In short, stretching after exercise benefits the athlete by aiding muscle recovery throughout the body.

Third, stretching after exercise takes a short amount of time. A series of eight to ten static stretches takes less than ten minutes.

Fourth, stretching at the end of a training session presents not only physical benefits, but also allows the athlete to mentally finish the training session. As the body winds down and moves through various positions, so too does the mind.

Take time to stretch after exercise. Elongate those tight muscles and prevent injury, as well as decrease potential pain. Let the mind relax and the body unwind.

Training for the Swim Portion of the Triathlon: Avoid These Workout Pitfalls

Improper Stroke Technique: Especially in heavy training, efficient stroke technique helps prevent injury. For instance, when a swimmer does not properly rotate the body while swimming, excessive stress may be put on the shoulders. When in heavy training, this improper repetitive motion can lead to injury. A small shift in mechanics helps avoid this problem.

Underestimating the Water Conditions: Whether training or competing, it is important to get information about the area of a swim. Additionally, take time to observe the situation. In some places, shifts in water conditions occur very quickly. A change in currents or riptides can cause even the strongest swimmer to be taken off course. What is calm one moment might not be calm the next. Rather than rushing into the water, it is best to take time to get an overview of the area.

Misjudging Depths: When starting from land and running into the ocean, many competitors use a dolphin type entry. It is wise to take time during training to practice entering. Make sure to be careful the depth is not too shallow to go head first. Furthermore, when exiting the water, it is helpful to know the right time to stand up. A swimmer attempting to stand too early will miss the bottom. At the end of a long, exhausting race, missing footing is frustrating and time- consuming. Additionally, standing too late means one is swimming when they could be walking or running. Making sure the ground is close enough to get solid footing helps assure a solid finish.

Your Running Shoe: Does it Really Matter?

Running is a favorite pastime for many people. One of the main reasons for its popularity is its ease of completion. It takes very little to get started running. In fact, the most important thing to have is a great pair of running shoes.

But, do the type of running shoes really matter? The truth is, it is critical to find a pair of running shoes that is built for both the way you run as well as your particular foot. Here are a few reasons this is so important.


One of the main reasons you will want to rely on the right running shoe is because this can help reduce the amount of pain you feel. The wrong shoe can cause both hip and knee pain, but it can also cause issues like tendonitis and plantar fasciitis.


Another issue that people face when they choose the wrong type of running shoe is that they are more prone to injuries. When a shoe doesn't fit properly, pressure could be applied incorrectly, which could make it easier to become injured.


Finally, comfort is a huge benefit of getting the right type of running shoe. When your shoe is not designed for your foot, you could develop blisters, which could keep you off the running trail for several days. With a proper fitting running shoe that allows your toes to spread out as you run, you can avoid these types of comfort issues.

The best option to go with, when you are looking for a new running shoe, is to have a professional fit your foot to the shoe. This way, you will be able to determine which shoe is right for your foot. In the end, this will not only make you more comfortable and less likely to become injured while you are running, but it can make your run more effective at the same time.

App for Administrators

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Proper Hydration Rules for Athletes

Why is Proper Hydration so important when exercising?

If you're a hardcore athlete or weekend runner, proper hydration is incredibly important. Water and proper hydration are crucial elements of good exercise habits, without it your body simply wouldn't be able to handle the stress that exercise puts it through!

Why is water so important?

Water is amazing at regulating an athletes core body temperature, keeps joints lubricated and flexible and helps to move important nutrients throughout your body. Without it, athletes would suffer from dehydration, fatigue, cramps, fainting and could do long-term damage to the body.

How do I know if I'm properly hydrating?

There are a few ways to know if your body is properly hydrated. The easiest is to pay attention to the color of your urine - the closer it looks to pure, clean water, the more hydrated your body is. Darker urine, whether a strong yellow or deep amber, is your body's way of letting you know that you need to drink more water!

How much water should I be drinking?

Though the amount of water needed depends on several factors - how much the athlete weighs, how often they exercise, how long they exercise for and outside temperature - a good baseline for proper hydration is eight 8 ounce glasses of water per day. This can increase depending on the athletes body weight and duration of exercise, but it's crucial that you drink a minimum of 64 ounces of water per day.

Are you interested in learning more about proper hydration and other exercise tips and tricks? Visit our website for more information, and stay up to date with the latest trends on our blog!