{"id":21338,"date":"2023-02-25T08:00:00","date_gmt":"2023-02-25T06:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=21338"},"modified":"2024-01-27T17:14:37","modified_gmt":"2024-01-27T15:14:37","slug":"warm-up-and-cool-down","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/warm-up-and-cool-down\/","title":{"rendered":"Warm up and cool down"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"21338\" class=\"elementor elementor-21338\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4d611317 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"4d611317\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-78d160f1\" data-id=\"78d160f1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d398478 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"2d398478\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Warm up and cool down<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66d07de9 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"66d07de9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>February 25, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f1e35ea elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"4f1e35ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tHow to properly warm up before up and cool down after the workout and why is it necessary at all? Warm up and cool down exercises and tips.\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2ffd2117\" data-id=\"2ffd2117\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4f0535ab elementor-widget elementor-widget-spacer\" data-id=\"4f0535ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f2a1033 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f2a1033\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-69d3f1ba\" data-id=\"69d3f1ba\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3d928d97 elementor-widget elementor-widget-text-editor\" data-id=\"3d928d97\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-3d928d97{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ec8fee6 elementor-widget elementor-widget-text-editor\" data-id=\"3ec8fee6\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-3ec8fee6{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-228a3e56 elementor-widget elementor-widget-text-editor\" data-id=\"228a3e56\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Many amateurs and even some professional athletes sometimes skip the warm up and cool down because:<\/p><ul><li>Wants to start or finish a workout earlier;<\/li><li>Consider warm up useless because it does not help burn fat or build muscle mass.<\/li><\/ul><pre>\u00a0<\/pre><p>And it&#8217;s true \u2014 a 10-15-minute warm-up or a cool down by itself will not help you significantly reduce fat or increase muscle mass.<\/p><p>But. Fat<\/p><p>burning and muscle building are not the purpose of a warm-up and a hitch.<\/p><pre>\u00a0<\/pre><h2>Why is a warm up necessary?<\/h2><p>The purpose of warming up before training is to &#8220;wake up the body&#8221; &#8211; to warm up the muscles, ligaments and joints, improve the range of motion to reduce the risk of injuries and sprains and make the training as effective as possible.<\/p><p>10 to 15-minute warm-up before training:<\/p><ul><li>Prepares the musculoskeletal system and muscles for upcoming exercises (warmed up and flexible muscles develop more strength &#8211; increases the effectiveness of training);<\/li><li>Promotes joint mobility (due to increased release of interarticular fluid);<\/li><li>Muscle ligaments become more flexible (Torn ligaments are a common injury. Recovery time is from 2 to 6 months);<\/li><li>Improves <a href=\"https:\/\/www.cdc.gov\/ncbddd\/jointrom\/index.html\" target=\"_blank\" rel=\"noopener\">range of motion<\/a>;<\/li><li>Prepares the cardiovascular system for exercise &#8211; increases blood pressure and pulse (Saturates the body with oxygen and thus reduces fatigue. <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\">Read more about how energy is generated and used in our body HERE<\/a>.);<\/li><li>Increases adrenaline and testosterone levels;<\/li><li>Increases nerve sensitivity and speed of nerve impulses;<\/li><li>Improves concentration and helps you get in the mood for a workout.<\/li><\/ul><pre>\u00a0<\/pre><p>A warm-up is necessary before any workout &#8211; both when working with weights, and when performing, for example, aerobic exercises.<\/p><p>Warming up not only prepares our body for training, but it can also reduce muscle tension and pain after a workout because &#8220;warm&#8221; muscles are more flexible &#8211; it&#8217;s easier to move, and muscle fibers are less injured during the training.<\/p><pre>\u00a0<\/pre><h2>How to warm up properly?<\/h2><p>There is no universal and suitable warm up program for everyone. Exercises should be selected taking into account the individual characteristics of the body, and the type and goals of the workout.<\/p><p>There are three types of warm-ups:<\/p><ul><li>General warm up &#8211; exercises that comprehensively warm up the whole body;<\/li><li>Special warm up \u2013 exercises for warming up specific muscle groups;<\/li><li>Stretching \u2013 helps to achieve greater flexibility and mobility of the body. Stretching exercises before and after training differ in dynamics and exposure time. For warm-ups, <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/dynamic-stretching#benefits\" target=\"_blank\" rel=\"noopener\">dynamic stretching<\/a> is recommended.<\/li><\/ul><pre>\u00a0<\/pre><p>A proper warm-up should &#8220;activate&#8221; all major muscle groups and consist of three stages. The total duration can be about 15 minutes &#8211; 5 minutes for each:<\/p><ul><li>Cardio warm up. Prepares the lungs and heart for productive work &#8211; provides sufficient oxygen in the blood and accelerates blood flow (delivery of oxygen and nutrients to the muscles). Cardio equipment or a jump rope are usually used;<\/li><li>Warming up the joints. Prepares joints for loads &#8211; increases their mobility and stability. Warming up the joints begins with the neck. This can be circular movements of the head, turning the head to the side or tilting the head to stretch the neck muscles. Then warm up the joints of the arms, pelvis and legs;<\/li><li>Stretching of the muscles. Improves flexibility, increases range of motion and reduces stress on joints and tendons. During the warm-up, <a href=\"https:\/\/kidshealth.org\/en\/teens\/stretching-vd.html\" target=\"_blank\" rel=\"noopener\">dynamic stretching exercises<\/a> should be used (stretching based on movements differs from traditional &#8220;static&#8221; stretching in that the movements are repeated several times in a row, and the positions are not fixed).<\/li><\/ul><pre>\u00a0<\/pre><p>Start the warm-up slowly and gradually increase the pace and intensity. It is very important to perform all movements as smooth as possible and avoid moving too fast.<\/p><p>When you feel your pulse and breathing quicken, and your body temperature rises &#8211; your body is ready for the workout.<\/p><p>Don&#8217;t overdo it.<\/p><p>Remember that the purpose of the warm-up is to &#8220;tone&#8221; your body &#8211; prepare it for training. After warming up, you should feel energized, not tired.<\/p><pre>\u00a0<\/pre><h2>Warm up exercises<\/h2><p>As I mentioned, the choice of warm-up exercises depends on your level of physical fitness, the type and goals of the workout, for example:<\/p><ul><li>If you are planning strength training for the arms, then during the warm up, the main attention should be paid to the shoulders, muscles and joints of the arms, as well as the back;<\/li><li>If you plan to run or ride a bike, then the emphasis should be on the legs &#8211; feet, knee joints, hip muscles and hip joint mobility.<\/li><\/ul><pre>\u00a0<\/pre><p>To warm up before a morning jog, start with a slow walk, turning into jogging.<\/p><p>If you attend a sports club and your goal is to improve or maintain your fitness, start, for example, with an elliptical simulator. With it, you can prepare your cardiovascular system for exercise and warm up all your joints at the same time.<\/p><p>Other cardio workouts and exercises to warm up the joints:<\/p><ul><li>Walking;<\/li><li>Cycling;<\/li><li>Climbing up and down the stairs (or stair trainer or stepper);<\/li><li>Quick sidestepping;<\/li><li>Running on the spot;<\/li><li>\u2026<\/li><\/ul><pre>\u00a0<\/pre><p>Dynamic stretching exercises:<\/p><ul><li>Lunges;<\/li><li>Squats;<\/li><li>Hip Swirls;<\/li><li>Exercises with swinging arms and legs;<\/li><li>\u2026<\/li><\/ul><pre>\u00a0<\/pre><h2>Warm down<\/h2><p>A warm down is just as important as a warm up. If the warm up prepares the body for an increased load, then an effective warm down prepares the body for recovery processes.<\/p><p>The warm-up begins with a gradual decrease in the load level. For example, at the end of a run, slow down to walking.<\/p><p>Walk at a comfortable pace until your breathing and heart rate return to normal.<\/p><p>Then do a stretch (while the muscles are still warm).<\/p><p>If you go to the gym, do cool down exercises for at least 10 minutes.<\/p><p>During the workout, your muscles have been working hard and are toned up. Muscle growth and regeneration will begin after they return to their previous state &#8211; when muscle tone decreases, and breathing and blood circulation return to normal.<\/p><p>It is recommended to start cool down with cardio exercises, gradually reducing the load from high to low.<\/p><p>On the second or third day after an intense workout, we usually feel muscle pain. They are caused by lactic acid accumulated in the muscles during exercise. To relieve this pain, the muscles need to be stretched.<\/p><p>After training, <a href=\"https:\/\/youtu.be\/gsRJyBtsiS8\" target=\"_blank\" rel=\"noopener\">static stretching exercises<\/a> are recommended, as they better stretch the muscles that are tense\/toned during training, and help your mind and body return to a state of rest:<\/p><ul><li>Pay special attention to stretching the muscles that have received the maximum load during training;<\/li><li>Breathe deeply, feel your muscles;<\/li><li>Hold each position for 10 to 30 seconds.<\/li><li>Exhale while stretching, inhale while holding the position;<\/li><li>The amplitude of stretching should be the maximum possible, but not painful;<\/li><li>If you feel that you have not stretched enough &#8211; repeat the performed stretching exercises again.<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Love your body and take care of it.<\/p><p>Finding time for regular workouts can be difficult. Therefore, it is even more important to maximize their effectiveness. If you decide to keep fit, take the time to prepare your body for exercise by warming up and cooling down for better recovery.<\/p><p>Enjoy your workouts and stay healthy!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20a1794d elementor-widget elementor-widget-toggle\" data-id=\"20a1794d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-5471\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-5471\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-5471\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-5471\"><p><a href=\"https:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/1107636\" target=\"_blank\" rel=\"noopener\">Effect of Neuromuscular Warm-up on Injuries in Female Soccer and Basketball Athletes in Urban Public High Schools<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17685684\/\" target=\"_blank\" rel=\"noopener\">A comparison of two warm-ups on joint range of motion<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19996770\/\" target=\"_blank\" rel=\"noopener\">Effects of warming-up on physical performance<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\" target=\"_blank\" rel=\"noopener\">Warming-up and stretching for improved physical performance and prevention of sports-related injuries<\/a><\/p><p><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2011\/07000\/The_Acute_Effects_of_a_Warm_Up_Including_Static_or.19.aspx\" target=\"_blank\" rel=\"noopener\">The Acute Effects of a Warm-Up Including Static or Dynamic Stretching on Countermovement Jump Height, Reaction Time, and Flexibility<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29063454\/\" target=\"_blank\" rel=\"noopener\">Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\" target=\"_blank\" rel=\"noopener\">CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION<\/a><\/p><p><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/3683\/five-reasons-you-shouldn-t-skip-your-cool-down-after-exercise\/?irclickid=W3u2R3WPRxyNTZa0aPW5M1P0UkAyca09DyN2yk0&amp;irgwc=1&amp;utm_source=Affiliate&amp;utm_campaign=12960&amp;clickid=W3u2R3WPRxyNTZa0aPW5M1P0UkAyca09DyN2yk0&amp;utm_content=Online%20Tracking%20Link_984595&amp;utm_medium=Impact&amp;utm_channel=Affiliate_Marketing\" target=\"_blank\" rel=\"noopener\">Five Reasons You Shouldn\u2019t Skip Your Cool-down After Exercise<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-c3ee012 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c3ee012\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4b0ecad\" data-id=\"4b0ecad\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-52db91b elementor-widget elementor-widget-image\" data-id=\"52db91b\" data-element_type=\"widget\" data-e-type=\"widget\" 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248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg 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1px;height:200px\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b6d3ce4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b6d3ce4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1bd89917\" data-id=\"1bd89917\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a4611f5 elementor-widget elementor-widget-post-navigation\" data-id=\"a4611f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/chocolate-healthy-or-unhealthy\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Is chocolate healthy or unhealthy?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/buckwheat-and-buckwheat-diet\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Buckwheat and buckwheat diet<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c50836e elementor-widget elementor-widget-heading\" data-id=\"6c50836e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7fbec29a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7fbec29a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-17b1f732\" data-id=\"17b1f732\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4b1e99ed elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"4b1e99ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-33754 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/eating-before-bed\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/10\/Esana-pirms-gulet-iesanas-256x300.jpg\" class=\"attachment-medium size-medium wp-image-33755\" alt=\"Eating Before Bed \u2013 Myths and Reality\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/10\/Esana-pirms-gulet-iesanas-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/10\/Esana-pirms-gulet-iesanas-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/10\/Esana-pirms-gulet-iesanas.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/eating-before-bed\/\">\n\t\t\t\tEating Before Bed \u2013 Myths and Reality\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How does eating before going to bed affect our weight and sleep quality?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/eating-before-bed\/\" aria-label=\"Read more about \u0112\u0161ana pirms gul\u0113t ie\u0161anas &#8211; m\u012bti un realit\u0101te\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-25081 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs tag-dietiska-kola tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-do-diet-sodas-affect-our-health\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/11\/Dietisko-mazkaloriju-dzerienu-ietekme-uz-veselibu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-25082\" alt=\"How do Diet Sodas affect our health?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/11\/Dietisko-mazkaloriju-dzerienu-ietekme-uz-veselibu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/11\/Dietisko-mazkaloriju-dzerienu-ietekme-uz-veselibu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/11\/Dietisko-mazkaloriju-dzerienu-ietekme-uz-veselibu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-do-diet-sodas-affect-our-health\/\">\n\t\t\t\tHow do Diet Sodas affect our health?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How do Diet Coke and other low-calorie drinks affect our health and weight?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-do-diet-sodas-affect-our-health\/\" aria-label=\"Read more about K\u0101 Di\u0113tisk\u0101 Kola ietekm\u0113 m\u016bsu vesel\u012bbu\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-12495 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-atkinsa-dieta\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/atkins-diet\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Atkinsa-dieta-256x300.jpg\" class=\"attachment-medium size-medium wp-image-12496\" alt=\"Atkins diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Atkinsa-dieta-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/10\/Atkinsa-dieta.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/atkins-diet\/\">\n\t\t\t\tAtkins diet\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Proponents of the Atkins diet claim that you can lose weight by eating as much protein and fat as you want, as long as you avoid carbohydrates. Well, let&#039;s examine &quot;What is a bear&#039;s belly&quot;.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/atkins-diet\/\" aria-label=\"Read more about Atkinsa di\u0113ta\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-23251 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-vesela-un-skaista-ada\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-to-keep-your-skin-healthy-and-beautiful\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Ka-saglabat-veselu-un-skaistu-adu-256x300.jpeg\" class=\"attachment-medium size-medium wp-image-23252\" alt=\"How to keep your skin healthy and beautiful\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Ka-saglabat-veselu-un-skaistu-adu-256x300.jpeg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Ka-saglabat-veselu-un-skaistu-adu-10x12.jpeg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/07\/Ka-saglabat-veselu-un-skaistu-adu.jpeg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-to-keep-your-skin-healthy-and-beautiful\/\">\n\t\t\t\tHow to keep your skin healthy and beautiful?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>K\u0101 saglab\u0101t vesel\u012bgu un jaunekl\u012bgu &#8220;mirdzo\u0161u&#8221; \u0101du? K\u0101 aizkav\u0113t dabisko \u0101das noveco\u0161anos un nov\u0113rst t\u0101das \u0101das probl\u0113mas k\u0101 \u0101das sausums, pinnes un grumbas?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-to-keep-your-skin-healthy-and-beautiful\/\" aria-label=\"Read more about K\u0101 saglab\u0101t veselu un skaistu \u0101du?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>How to properly warm up before up and cool down after the workout and why is it necessary at all? Warm up and cool down exercises and tips.<\/p>","protected":false},"author":25,"featured_media":21339,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[],"class_list":["post-21338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/21338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=21338"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/21338\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/21339"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=21338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=21338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=21338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}