{"id":194,"date":"2022-06-07T07:10:26","date_gmt":"2022-06-07T07:10:26","guid":{"rendered":"https:\/\/triumphinstitute.com.au\/?p=194"},"modified":"2022-06-22T07:04:57","modified_gmt":"2022-06-22T07:04:57","slug":"when-should-i-stretch-before-or-after","status":"publish","type":"post","link":"https:\/\/triumphinstitute.com.au\/when-should-i-stretch-before-or-after\/","title":{"rendered":"When should I stretch? Before or after?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"194\" class=\"elementor elementor-194\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4e4866ae elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4e4866ae\" data-element_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-4cbbfe87\" data-id=\"4cbbfe87\" data-element_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-4b31ebd0 elementor-widget elementor-widget-text-editor\" data-id=\"4b31ebd0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<!-- wp:paragraph -->\n<p>Last week we discussed the importance of warming up before exercise. This week we talk about an equally important, integral part of our training regimen.<\/p>\n<p>Remember, done correctly and mindfully, warming up before activity and cooling down post activity may provide extreme value in reducing the risk of injury and even lead to shortened recovery times<sup>1<\/sup>.<\/p>\n<p>So after you\u2019ve lifted and racked the iron, achieved your new record lap time in the pool or indeed bettered that 6-minute km, it is now time for the cool-down.<\/p>\n<!-- \/wp:paragraph -->\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf96426 elementor-widget elementor-widget-video\" data-id=\"bf96426\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/pFQuhQuRce8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-widget-video .elementor-widget-container{overflow:hidden;transform:translateZ(0)}.elementor-widget-video .elementor-wrapper{aspect-ratio:var(--video-aspect-ratio)}.elementor-widget-video .elementor-wrapper iframe,.elementor-widget-video .elementor-wrapper video{height:100%;width:100%;display:flex;border:none;background-color:#000}@supports not (aspect-ratio:1\/1){.elementor-widget-video .elementor-wrapper{position:relative;overflow:hidden;height:0;padding-bottom:calc(100% \/ var(--video-aspect-ratio))}.elementor-widget-video .elementor-wrapper iframe,.elementor-widget-video .elementor-wrapper video{position:absolute;top:0;right:0;bottom:0;left:0}}.elementor-widget-video .elementor-open-inline .elementor-custom-embed-image-overlay{position:absolute;top:0;right:0;bottom:0;left:0;background-size:cover;background-position:50%}.elementor-widget-video .elementor-custom-embed-image-overlay{cursor:pointer;text-align:center}.elementor-widget-video .elementor-custom-embed-image-overlay:hover .elementor-custom-embed-play i{opacity:1}.elementor-widget-video .elementor-custom-embed-image-overlay img{display:block;width:100%;aspect-ratio:var(--video-aspect-ratio);-o-object-fit:cover;object-fit:cover;-o-object-position:center center;object-position:center center}@supports not (aspect-ratio:1\/1){.elementor-widget-video .elementor-custom-embed-image-overlay{position:relative;overflow:hidden;height:0;padding-bottom:calc(100% \/ var(--video-aspect-ratio))}.elementor-widget-video .elementor-custom-embed-image-overlay img{position:absolute;top:0;right:0;bottom:0;left:0}}.elementor-widget-video .e-hosted-video .elementor-video{-o-object-fit:cover;object-fit:cover}.e-con-inner>.elementor-widget-video,.e-con>.elementor-widget-video{width:var(--container-widget-width);--flex-grow:var(--container-widget-flex-grow)}<\/style>\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ccd4604 elementor-widget elementor-widget-text-editor\" data-id=\"ccd4604\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2><strong><u>What does the Cool-down Involve?<\/u><\/strong><\/h2>\n<p>The way to approach the cool-down parallels the warm-up. It is best to continue your exercise session for another 5-10 minutes, but certainly at a pace that is slow and at a reduced intensity.<\/p>\n<p>So if you have just completed your weights session, pick up some light weights, or cables and go through the same motions slowly and mindfully for about 5-10 minutes, being wary of the blood flow, muscles being cooled-down and your breathing pattern.<\/p>\n<p>Just completed your swimming session? Do some leisurely laps, again being mindful of the blood flowing to muscles, tendons and joints while filling those lungs with plenty of oxygen!<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa1ffa7 elementor-widget elementor-widget-image\" data-id=\"fa1ffa7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/active-84646_1920-1024x683.jpg\" class=\"attachment-large size-large wp-image-1787\" alt=\"\" srcset=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/active-84646_1920-1024x683.jpg 1024w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/active-84646_1920-300x200.jpg 300w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/active-84646_1920-768x512.jpg 768w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/active-84646_1920-1536x1024.jpg 1536w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/active-84646_1920.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\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-f89158b elementor-widget elementor-widget-text-editor\" data-id=\"f89158b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2><strong><u>Time to Stretch<\/u><\/strong><\/h2>\n<p>Before or After? Stretches are often performed before\u00a0<u>and\/or<\/u>\u00a0after exercise by a majority of people, sometimes only exclusively\u00a0<u>before<\/u>\u00a0exercise or exclusively\u00a0<u>after<\/u>. Which is best? What is necessary to help minimise risk of injury and improve recovery?<\/p>\n<p>It is recommended to stretch POST workout, AFTER the cool-down stage, when muscles are warm and there is adequate blood flowing through them<sup>2<\/sup>.<\/p>\n<h2><strong><u>The Value of Stretching<\/u><\/strong><\/h2>\n<p>Stretching helps us maintain or improve our range of movement at and around a joint, therefore preserving flexibility and function<sup>2<\/sup>. Depending on your chosen activity, stretching before (after an adequate Warm-up of course) may help improve your performance in allowing joints and soft-tissues such as tendons and ligaments go through their entire range<sup>2<\/sup>.<\/p>\n<p>It should be noted however, there has been limited evidence in the literature that suggests stretching can help prevent muscle soreness or injury<sup>2<\/sup>.<\/p>\n<p>A study in 2005 did not support the role of pre-workout nor post-workout stretching as an intervention addressing soreness after exercise<sup>1<\/sup>.<\/p>\n<p>The author went on to report that stretching\u00a0<u>before<\/u>\u00a0exercise has no value in reducing the risk of extremity (that\u2019s your limbs \u2013 arms and legs) injury<sup>1<\/sup>.<\/p>\n<p>Interestingly, the author in a study in 1999 argued\u00a0<u>against<\/u>\u00a0stretching pre-exercise for injury prevention<sup>3<\/sup>! The argument against stretching before a workout was related to a muscle\u2019s compliance \u2013 that is, its change in length when under force or tension.<\/p>\n<p>Increased muscle compliance has been shown to be associated with a decreased ability to absorb energy of a muscle at rest, while a muscle contracted (shortened) is less compliant BUT can absorb MORE force<sup>3<\/sup>!<\/p>\n<p>What does this mean? The greater the compliance, which is achieved through stretching, is not related to the soft-tissue\u2019s injury resistance<sup>3<\/sup>. Stretching essentially does not improve soft-tissue compliance, but rather, the stretch exercise itself increases stretch\u00a0<u>tolerance<\/u>, that is, reducing pain or discomfort, during the stretch itself<sup>3<\/sup>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8423ee elementor-widget elementor-widget-image\" data-id=\"c8423ee\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/stretching-498256_1920-1024x683.jpg\" class=\"attachment-large size-large wp-image-1788\" alt=\"\" srcset=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/stretching-498256_1920-1024x683.jpg 1024w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/stretching-498256_1920-300x200.jpg 300w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/stretching-498256_1920-768x512.jpg 768w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/stretching-498256_1920-1536x1024.jpg 1536w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/stretching-498256_1920.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">when\u2019s a good time to stretch?<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\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-9b715ce elementor-widget elementor-widget-text-editor\" data-id=\"9b715ce\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2><strong><u>The Bottom Line<\/u><\/strong><\/h2>\n<p>It is already difficult to find time in this busy world we all live in to actually work-out, let alone having to think about setting aside an extra 5-10 minutes before AND after our activity to warm-up, stretch, cool-down and stretch.<\/p>\n<p>The studies we have discussed have resoundingly called for more research into the efficacy of stretching for recovery. That said, they are all agreed that there is more merit to stretching AFTER a workout, particularly when soft-tissues are warm.<\/p>\n<p>In facilitating recovery, 2 different post-exercise recovery modes have been suggested in a study in 2012.<\/p>\n<p><strong><u>Active Recovery<\/u><\/strong>\u00a0\u2013 including jogging or sub-maximal running and stretching<sup>4<\/sup>.<\/p>\n<p>Theoretically, the advantage of jogging establishes greater blood flow to muscles, prevents venous pooling (or swelling) in the muscles after exercise, facilitates muscle damage recovery and even attenuating the induction of muscle soreness<sup>4<\/sup>.<\/p>\n<p><strong><u>Passive Recovery<\/u><\/strong>\u00a0\u2013 the study found that static stretching AFTER exercise is effective as a preventative measure for delayed-onset muscle soreness (that\u2019s DOMS, or post-exercise soreness) as well as improved range of motion through the dispersion of oedema in the muscle-tendon unit<sup>4<\/sup>.<\/p>\n<p>Being diligent in your warm-up and cool-down routines will go a long way in assisting you to minimise your risk of injury, may even enhance your athletic performance and decrease your recovery time, paving the way for a continuous progression (that is, without disruption) in your chosen activity.<\/p>\n<p>The more you get to do it, the better you get at it, and because you see and feel the improvements, the more you enjoy it, and naturally, the more you enjoy it, the greater likelihood you will do more of it \u2013 and the positive loop goes on.<\/p>\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-2623195c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2623195c\" data-element_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-33 elementor-top-column elementor-element elementor-element-777eca81\" data-id=\"777eca81\" data-element_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-a531f4d elementor-widget elementor-widget-image\" data-id=\"a531f4d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"128\" height=\"128\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/service-chiropractic-circle.png\" class=\"attachment-large size-large wp-image-1790\" alt=\"\" \/>\t\t\t\t\t\t\t\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<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-6ec81d5a\" data-id=\"6ec81d5a\" data-element_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-1031732a elementor-widget elementor-widget-text-editor\" data-id=\"1031732a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5>William Duong,\u00a0Chiropractic<\/h5>\n<p>At the Triumph Institute located in the heart of Bankstown, Sydney we also practice podiatry. It\u2019s a medical field that specialises in the prevention, diagnosis, treatment and rehabilitation of problems and issues that affect the lower limbs, from the lower back right down to our feet.<\/p>\n<p><a title=\"Podiatry\" href=\"http:\/\/triumphinstitute.com.au\/services\/chiropractic\/\">Learn more about\u00a0Triumph Chiropractic\u00a0\u2192<\/a><\/p>\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-857798d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"857798d\" data-element_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-7aa4854\" data-id=\"7aa4854\" data-element_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-d2ebec7 elementor-widget elementor-widget-text-editor\" data-id=\"d2ebec7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong><u>References<\/u><\/strong><\/p>\n<ol>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Andersen%20JC%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=16284645\" target=\"_blank\" rel=\"noopener\">J. C Andersen<\/a><\/li>\n<\/ol>\n<p>Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk. J Athl Train. 2005 Jul-Sep; 40(3): 218\u2013220.<\/p>\n<ol start=\"2\">\n<li>https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20045517?pg=2<\/li>\n<\/ol>\n<ol start=\"3\">\n<li>Shrier, I.<\/li>\n<\/ol>\n<p>Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature.Clin J Sport Med. 1999; 9:221\u2013227.<\/p>\n<ol start=\"4\">\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Rey%20E%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=23486836\" target=\"_blank\" rel=\"noopener\">Ezequiel Rey<\/a>,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Lago-Pe%26%23x000f1%3Bas%20C%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=23486836\" target=\"_blank\" rel=\"noopener\">Carlos Lago-Pe\u00f1as<\/a>,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Cas%26%23x000e1%3Bis%20L%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=23486836\" target=\"_blank\" rel=\"noopener\">Luis Cas\u00e1is<\/a>, and\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Lago-Ballesteros%20J%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=23486836\" target=\"_blank\" rel=\"noopener\">Joaqu\u00edn Lago-Ballesteros<\/a><\/li>\n<\/ol>\n<p>The Effect of Immediate Post-Training Active and Passive Recovery Interventions on Anaerobic Performance and Lower Limb Flexibility in Professional Soccer Players. J Hum Kinet. 2012 Mar; 31: 121\u2013129.<\/p>\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>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Last week we discussed the importance of warming up before exercise. This week we talk about an equally important, integral part of our training regimen. Remember, done correctly and mindfully, warming up before activity and cooling down post activity may provide extreme value in reducing the risk of injury and even lead to shortened recovery [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":172,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[25,44,20,58,15,32,46,41,53,88,49,57,30,59],"_links":{"self":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts\/194"}],"collection":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/comments?post=194"}],"version-history":[{"count":13,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts\/194\/revisions"}],"predecessor-version":[{"id":2344,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts\/194\/revisions\/2344"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/media\/172"}],"wp:attachment":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/media?parent=194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/categories?post=194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/tags?post=194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}