Don’t Underestimate Joint Mobility When Building Strength

The amount mobility exercises like this will decrease the risk of tendon or ligament injury as you progress with building muscle can’t be overstated, especially in calisthenics, which require a lot of end-of-range-of-motion exercises to progress.

Easy Stretches Almost Everyone Can Do to Stay Flexible

Use these illustrations as your guide and try some of the stretches that’ll help keep you flexible and fit at any age.

Remember: Don’t do these stretches if they make you uncomfortable or if you have existing muscle problems. Instead, consult a physical therapist.

Source: 12 everyday stretches to stay flexible and fit at any age

Stretching to get loose right before an activity, doesn’t do much.

Stretching regularly over time, does keep you loose and reduces the chance of injury.

Does Yoga Have Any Real Fitness Benefits?

Take one look at someone in Scorpion Pose and you’ll know: yoga can build strength and balance. But how does it stack up to traditional strength training—and what can’t yoga do for your body?

Source: Does Yoga Have Any Real Fitness Benefits?

What about hot yoga specifically?  Heat makes you feel like you’re working harder, but that’s not a benefit by itself. Compare to sitting in a hot room—you’re sweating [and miserable], but it doesn’t count as exercise.

If you do it often enough that you’re getting acclimated to the heat, that will help you exercise harder in the heat, like if you run a race on a hot day. There are some small benefits to exercising in the heat, but it doesn’t turn a non-cardio exercise into a cardio one.

How to Turn Yoga into Badass Exercise with Advanced Poses

Yoga can be more than a relaxing way to spend a rest day. It can be a challenge in itself: you can build serious strength working up to impressive poses like Crow or Dancer.

Source: How to Turn Yoga into Badass Exercise with Advanced Poses

What’s advanced depends on your ability. I can hang out in Crow, have some difficulty getting into Stork …but wrapping my leg around for Eagle? The squat portion isn’t an issue. My Half Moon is getting better – it’s not the pose, just the balance. But my hips are incredibly loose – my leg will fall out of Toe stand, double pigeon is more comfortable for me to sit in than cross legs.

My take is that we all have at least one yoga pose that we can do really well. Might not be the one we want…

Plan Your Rest Days Like You Plan Your Workouts

We get this question all the time here at Nerd Fitness. Since we advise most people to train 3 days per week with full body strength training routines, many Rebels have a few off days each week.

Source: What Should I Do on My Off Days?

Walking is certainly easy and accessible.  I’ve made the mistake of doing yoga a couple of hours before swimming – my shoulders were horrible in ways I’d never experienced.  So trial-and-error 😉

But I did use to do yoga the day before a race, at least 24 hours between yoga and the race.  It was really good to do something, but something different and generally low impact.  Now into triathlon offseason and cyclocross season, I’m approaching things differently.  I have one more rest day, which is good because I’ve been noticing I’m really burnt out… even though I’m doing less.