/** * jquery.mask.js * @version: v1.14.16 * @author: Igor Escobar * * Created by Igor Escobar on 2012-03-10. Please report any bug at github.com/igorescobar/jQuery-Mask-Plugin * * Copyright (c) 2012 Igor Escobar http://igorescobar.com * * The MIT License (http://www.opensource.org/licenses/mit-license.php) * * Permission is hereby granted, free of charge, to any person * obtaining a copy of this software and associated documentation * files (the "Software"), to deal in the Software without * restriction, including without limitation the rights to use, * copy, modify, merge, publish, distribute, sublicense, and/or sell * copies of the Software, and to permit persons to whom the * Software is furnished to do so, subject to the following * conditions: * * The above copyright notice and this permission notice shall be * included in all copies or substantial portions of the Software. * * THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, * EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES * OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE AND * NONINFRINGEMENT. IN NO EVENT SHALL THE AUTHORS OR COPYRIGHT * HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER LIABILITY, * WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING * FROM, OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR * OTHER DEALINGS IN THE SOFTWARE. */ /* jshint laxbreak: true */ /* jshint maxcomplexity:17 */ /* global define */ // UMD (Universal Module Definition) patterns for JavaScript modules that work everywhere. // https://github.com/umdjs/umd/blob/master/templates/jqueryPlugin.js (function (factory, jQuery, Zepto) { if (typeof define === 'function' && define.amd) { define(['jquery'], factory); } else if (typeof exports === 'object' && typeof Meteor === 'undefined') { module.exports = factory(require('jquery')); } else { factory(jQuery || Zepto); } }(function ($) { 'use strict'; var Mask = function (el, mask, options) { var p = { invalid: [], getCaret: function () { try { var sel, pos = 0, ctrl = el.get(0), dSel = document.selection, cSelStart = ctrl.selectionStart; // IE Support if (dSel && navigator.appVersion.indexOf('MSIE 10') === -1) { sel = dSel.createRange(); sel.moveStart('character', -p.val().length); pos = sel.text.length; } // Firefox support else if (cSelStart || cSelStart === '0') { pos = cSelStart; } return pos; } catch (e) {} }, setCaret: function(pos) { try { if (el.is(':focus')) { var range, ctrl = el.get(0); // Firefox, WebKit, etc.. if (ctrl.setSelectionRange) { ctrl.setSelectionRange(pos, pos); } else { // IE range = ctrl.createTextRange(); range.collapse(true); range.moveEnd('character', pos); range.moveStart('character', pos); range.select(); } } } catch (e) {} }, events: function() { el .on('keydown.mask', function(e) { el.data('mask-keycode', e.keyCode || e.which); el.data('mask-previus-value', el.val()); el.data('mask-previus-caret-pos', p.getCaret()); p.maskDigitPosMapOld = p.maskDigitPosMap; }) .on($.jMaskGlobals.useInput ? 'input.mask' : 'keyup.mask', p.behaviour) .on('paste.mask drop.mask', function() { setTimeout(function() { el.keydown().keyup(); }, 100); }) .on('change.mask', function(){ el.data('changed', true); }) .on('blur.mask', function(){ if (oldValue !== p.val() && !el.data('changed')) { el.trigger('change'); } el.data('changed', false); }) // it's very important that this callback remains in this position // otherwhise oldValue it's going to work buggy .on('blur.mask', function() { oldValue = p.val(); }) // select all text on focus .on('focus.mask', function (e) { if (options.selectOnFocus === true) { $(e.target).select(); } }) // clear the value if it not complete the mask .on('focusout.mask', function() { if (options.clearIfNotMatch && !regexMask.test(p.val())) { p.val(''); } }); }, getRegexMask: function() { var maskChunks = [], translation, pattern, optional, recursive, oRecursive, r; for (var i = 0; i < mask.length; i++) { translation = jMask.translation[mask.charAt(i)]; if (translation) { pattern = translation.pattern.toString().replace(/.{1}$|^.{1}/g, ''); optional = translation.optional; recursive = translation.recursive; if (recursive) { maskChunks.push(mask.charAt(i)); oRecursive = {digit: mask.charAt(i), pattern: pattern}; } else { maskChunks.push(!optional && !recursive ? pattern : (pattern + '?')); } } else { maskChunks.push(mask.charAt(i).replace(/[-\/\\^$*+?.()|[\]{}]/g, '\\$&')); } } r = maskChunks.join(''); if (oRecursive) { r = r.replace(new RegExp('(' + oRecursive.digit + '(.*' + oRecursive.digit + ')?)'), '($1)?') .replace(new RegExp(oRecursive.digit, 'g'), oRecursive.pattern); } return new RegExp(r); }, destroyEvents: function() { el.off(['input', 'keydown', 'keyup', 'paste', 'drop', 'blur', 'focusout', ''].join('.mask ')); }, val: function(v) { var isInput = el.is('input'), method = isInput ? 'val' : 'text', r; if (arguments.length > 0) { if (el[method]() !== v) { el[method](v); } r = el; } else { r = el[method](); } return r; }, calculateCaretPosition: function(oldVal) { var newVal = p.getMasked(), caretPosNew = p.getCaret(); if (oldVal !== newVal) { var caretPosOld = el.data('mask-previus-caret-pos') || 0, newValL = newVal.length, oldValL = oldVal.length, maskDigitsBeforeCaret = 0, maskDigitsAfterCaret = 0, maskDigitsBeforeCaretAll = 0, maskDigitsBeforeCaretAllOld = 0, i = 0; for (i = caretPosNew; i < newValL; i++) { if (!p.maskDigitPosMap[i]) { break; } maskDigitsAfterCaret++; } for (i = caretPosNew - 1; i >= 0; i--) { if (!p.maskDigitPosMap[i]) { break; } maskDigitsBeforeCaret++; } for (i = caretPosNew - 1; i >= 0; i--) { if (p.maskDigitPosMap[i]) { maskDigitsBeforeCaretAll++; } } for (i = caretPosOld - 1; i >= 0; i--) { if (p.maskDigitPosMapOld[i]) { maskDigitsBeforeCaretAllOld++; } } // if the cursor is at the end keep it there if (caretPosNew > oldValL) { caretPosNew = newValL * 10; } else if (caretPosOld >= caretPosNew && caretPosOld !== oldValL) { if (!p.maskDigitPosMapOld[caretPosNew]) { var caretPos = caretPosNew; caretPosNew -= maskDigitsBeforeCaretAllOld - maskDigitsBeforeCaretAll; caretPosNew -= maskDigitsBeforeCaret; if (p.maskDigitPosMap[caretPosNew]) { caretPosNew = caretPos; } } } else if (caretPosNew > caretPosOld) { caretPosNew += maskDigitsBeforeCaretAll - maskDigitsBeforeCaretAllOld; caretPosNew += maskDigitsAfterCaret; } } return caretPosNew; }, behaviour: function(e) { e = e || window.event; p.invalid = []; var keyCode = el.data('mask-keycode'); if ($.inArray(keyCode, jMask.byPassKeys) === -1) { var newVal = p.getMasked(), caretPos = p.getCaret(), oldVal = el.data('mask-previus-value') || ''; // this is a compensation to devices/browsers that don't compensate // caret positioning the right way setTimeout(function() { p.setCaret(p.calculateCaretPosition(oldVal)); }, $.jMaskGlobals.keyStrokeCompensation); p.val(newVal); p.setCaret(caretPos); return p.callbacks(e); } }, getMasked: function(skipMaskChars, val) { var buf = [], value = val === undefined ? p.val() : val + '', m = 0, maskLen = mask.length, v = 0, valLen = value.length, offset = 1, addMethod = 'push', resetPos = -1, maskDigitCount = 0, maskDigitPosArr = [], lastMaskChar, check; if (options.reverse) { addMethod = 'unshift'; offset = -1; lastMaskChar = 0; m = maskLen - 1; v = valLen - 1; check = function () { return m > -1 && v > -1; }; } else { lastMaskChar = maskLen - 1; check = function () { return m < maskLen && v < valLen; }; } var lastUntranslatedMaskChar; while (check()) { var maskDigit = mask.charAt(m), valDigit = value.charAt(v), translation = jMask.translation[maskDigit]; if (translation) { if (valDigit.match(translation.pattern)) { buf[addMethod](valDigit); if (translation.recursive) { if (resetPos === -1) { resetPos = m; } else if (m === lastMaskChar && m !== resetPos) { m = resetPos - offset; } if (lastMaskChar === resetPos) { m -= offset; } } m += offset; } else if (valDigit === lastUntranslatedMaskChar) { // matched the last untranslated (raw) mask character that we encountered // likely an insert offset the mask character from the last entry; fall // through and only increment v maskDigitCount--; lastUntranslatedMaskChar = undefined; } else if (translation.optional) { m += offset; v -= offset; } else if (translation.fallback) { buf[addMethod](translation.fallback); m += offset; v -= offset; } else { p.invalid.push({p: v, v: valDigit, e: translation.pattern}); } v += offset; } else { if (!skipMaskChars) { buf[addMethod](maskDigit); } if (valDigit === maskDigit) { maskDigitPosArr.push(v); v += offset; } else { lastUntranslatedMaskChar = maskDigit; maskDigitPosArr.push(v + maskDigitCount); maskDigitCount++; } m += offset; } } var lastMaskCharDigit = mask.charAt(lastMaskChar); if (maskLen === valLen + 1 && !jMask.translation[lastMaskCharDigit]) { buf.push(lastMaskCharDigit); } var newVal = buf.join(''); p.mapMaskdigitPositions(newVal, maskDigitPosArr, valLen); return newVal; }, mapMaskdigitPositions: function(newVal, maskDigitPosArr, valLen) { var maskDiff = options.reverse ? newVal.length - valLen : 0; p.maskDigitPosMap = {}; for (var i = 0; i < maskDigitPosArr.length; i++) { p.maskDigitPosMap[maskDigitPosArr[i] + maskDiff] = 1; } }, callbacks: function (e) { var val = p.val(), changed = val !== oldValue, defaultArgs = [val, e, el, options], callback = function(name, criteria, args) { if (typeof options[name] === 'function' && criteria) { options[name].apply(this, args); } }; callback('onChange', changed === true, defaultArgs); callback('onKeyPress', changed === true, defaultArgs); callback('onComplete', val.length === mask.length, defaultArgs); callback('onInvalid', p.invalid.length > 0, [val, e, el, p.invalid, options]); } }; el = $(el); var jMask = this, oldValue = p.val(), regexMask; mask = typeof mask === 'function' ? mask(p.val(), undefined, el, options) : mask; // public methods jMask.mask = mask; jMask.options = options; jMask.remove = function() { var caret = p.getCaret(); if (jMask.options.placeholder) { el.removeAttr('placeholder'); } if (el.data('mask-maxlength')) { el.removeAttr('maxlength'); } p.destroyEvents(); p.val(jMask.getCleanVal()); p.setCaret(caret); return el; }; // get value without mask jMask.getCleanVal = function() { return p.getMasked(true); }; // get masked value without the value being in the input or element jMask.getMaskedVal = function(val) { return p.getMasked(false, val); }; jMask.init = function(onlyMask) { onlyMask = onlyMask || false; options = options || {}; jMask.clearIfNotMatch = $.jMaskGlobals.clearIfNotMatch; jMask.byPassKeys = $.jMaskGlobals.byPassKeys; jMask.translation = $.extend({}, $.jMaskGlobals.translation, options.translation); jMask = $.extend(true, {}, jMask, options); regexMask = p.getRegexMask(); if (onlyMask) { p.events(); p.val(p.getMasked()); } else { if (options.placeholder) { el.attr('placeholder' , options.placeholder); } // this is necessary, otherwise if the user submit the form // and then press the "back" button, the autocomplete will erase // the data. Works fine on IE9+, FF, Opera, Safari. if (el.data('mask')) { el.attr('autocomplete', 'off'); } // detect if is necessary let the user type freely. // for is a lot faster than forEach. for (var i = 0, maxlength = true; i < mask.length; i++) { var translation = jMask.translation[mask.charAt(i)]; if (translation && translation.recursive) { maxlength = false; break; } } if (maxlength) { el.attr('maxlength', mask.length).data('mask-maxlength', true); } p.destroyEvents(); p.events(); var caret = p.getCaret(); p.val(p.getMasked()); p.setCaret(caret); } }; jMask.init(!el.is('input')); }; $.maskWatchers = {}; var HTMLAttributes = function () { var input = $(this), options = {}, prefix = 'data-mask-', mask = input.attr('data-mask'); if (input.attr(prefix + 'reverse')) { options.reverse = true; } if (input.attr(prefix + 'clearifnotmatch')) { options.clearIfNotMatch = true; } if (input.attr(prefix + 'selectonfocus') === 'true') { options.selectOnFocus = true; } if (notSameMaskObject(input, mask, options)) { return input.data('mask', new Mask(this, mask, options)); } }, notSameMaskObject = function(field, mask, options) { options = options || {}; var maskObject = $(field).data('mask'), stringify = JSON.stringify, value = $(field).val() || $(field).text(); try { if (typeof mask === 'function') { mask = mask(value); } return typeof maskObject !== 'object' || stringify(maskObject.options) !== stringify(options) || maskObject.mask !== mask; } catch (e) {} }, eventSupported = function(eventName) { var el = document.createElement('div'), isSupported; eventName = 'on' + eventName; isSupported = (eventName in el); if ( !isSupported ) { el.setAttribute(eventName, 'return;'); isSupported = typeof el[eventName] === 'function'; } el = null; return isSupported; }; $.fn.mask = function(mask, options) { options = options || {}; var selector = this.selector, globals = $.jMaskGlobals, interval = globals.watchInterval, watchInputs = options.watchInputs || globals.watchInputs, maskFunction = function() { if (notSameMaskObject(this, mask, options)) { return $(this).data('mask', new Mask(this, mask, options)); } }; $(this).each(maskFunction); if (selector && selector !== '' && watchInputs) { clearInterval($.maskWatchers[selector]); $.maskWatchers[selector] = setInterval(function(){ $(document).find(selector).each(maskFunction); }, interval); } return this; }; $.fn.masked = function(val) { return this.data('mask').getMaskedVal(val); }; $.fn.unmask = function() { clearInterval($.maskWatchers[this.selector]); delete $.maskWatchers[this.selector]; return this.each(function() { var dataMask = $(this).data('mask'); if (dataMask) { dataMask.remove().removeData('mask'); } }); }; $.fn.cleanVal = function() { return this.data('mask').getCleanVal(); }; $.applyDataMask = function(selector) { selector = selector || $.jMaskGlobals.maskElements; var $selector = (selector instanceof $) ? selector : $(selector); $selector.filter($.jMaskGlobals.dataMaskAttr).each(HTMLAttributes); }; var globals = { maskElements: 'input,td,span,div', dataMaskAttr: '*[data-mask]', dataMask: true, watchInterval: 300, watchInputs: true, keyStrokeCompensation: 10, // old versions of chrome dont work great with input event useInput: !/Chrome\/[2-4][0-9]|SamsungBrowser/.test(window.navigator.userAgent) && eventSupported('input'), watchDataMask: false, byPassKeys: [9, 16, 17, 18, 36, 37, 38, 39, 40, 91], translation: { '0': {pattern: /\d/}, '9': {pattern: /\d/, optional: true}, '#': {pattern: /\d/, recursive: true}, 'A': {pattern: /[a-zA-Z0-9]/}, 'S': {pattern: /[a-zA-Z]/} } }; $.jMaskGlobals = $.jMaskGlobals || {}; globals = $.jMaskGlobals = $.extend(true, {}, globals, $.jMaskGlobals); // looking for inputs with data-mask attribute if (globals.dataMask) { $.applyDataMask(); } setInterval(function() { if ($.jMaskGlobals.watchDataMask) { $.applyDataMask(); } }, globals.watchInterval); }, window.jQuery, window.Zepto)); /** * Fetch * https://github.com/github/fetch * * Released under the MIT License (MIT) * https://github.com/github/fetch/blob/master/LICENSE */ (function (global, factory) { typeof exports === 'object' && typeof module !== 'undefined' ? factory(exports) : typeof define === 'function' && define.amd ? define(['exports'], factory) : (factory((global.WHATWGFetch = {}))); }(this, (function (exports) { 'use strict'; var support = { searchParams: 'URLSearchParams' in self, iterable: 'Symbol' in self && 'iterator' in Symbol, blob: 'FileReader' in self && 'Blob' in self && (function() { try { new Blob(); return true } catch (e) { return false } })(), formData: 'FormData' in self, arrayBuffer: 'ArrayBuffer' in self }; function isDataView(obj) { return obj && DataView.prototype.isPrototypeOf(obj) } if (support.arrayBuffer) { var viewClasses = [ '[object Int8Array]', '[object Uint8Array]', '[object Uint8ClampedArray]', '[object Int16Array]', '[object Uint16Array]', '[object Int32Array]', '[object Uint32Array]', '[object Float32Array]', '[object Float64Array]' ]; var isArrayBufferView = ArrayBuffer.isView || function(obj) { return obj && viewClasses.indexOf(Object.prototype.toString.call(obj)) > -1 }; } function normalizeName(name) { if (typeof name !== 'string') { name = String(name); } if (/[^a-z0-9\-#$%&'*+.^_`|~]/i.test(name)) { throw new TypeError('Invalid character in header field name') } return name.toLowerCase() } function normalizeValue(value) { if (typeof value !== 'string') { value = String(value); } return value } // Build a destructive iterator for the value list function iteratorFor(items) { var iterator = { next: function() { var value = items.shift(); return {done: value === undefined, value: value} } }; if (support.iterable) { iterator[Symbol.iterator] = function() { return iterator }; } return iterator } function Headers(headers) { this.map = {}; if (headers instanceof Headers) { headers.forEach(function(value, name) { this.append(name, value); }, this); } else if (Array.isArray(headers)) { headers.forEach(function(header) { this.append(header[0], header[1]); }, this); } else if (headers) { Object.getOwnPropertyNames(headers).forEach(function(name) { this.append(name, headers[name]); }, this); } } Headers.prototype.append = function(name, value) { name = normalizeName(name); value = normalizeValue(value); var oldValue = this.map[name]; this.map[name] = oldValue ? oldValue + ', ' + value : value; }; Headers.prototype['delete'] = function(name) { delete this.map[normalizeName(name)]; }; Headers.prototype.get = function(name) { name = normalizeName(name); return this.has(name) ? this.map[name] : null }; Headers.prototype.has = function(name) { return this.map.hasOwnProperty(normalizeName(name)) }; Headers.prototype.set = function(name, value) { this.map[normalizeName(name)] = normalizeValue(value); }; Headers.prototype.forEach = function(callback, thisArg) { for (var name in this.map) { if (this.map.hasOwnProperty(name)) { callback.call(thisArg, this.map[name], name, this); } } }; Headers.prototype.keys = function() { var items = []; this.forEach(function(value, name) { items.push(name); }); return iteratorFor(items) }; Headers.prototype.values = function() { var items = []; this.forEach(function(value) { items.push(value); }); return iteratorFor(items) }; Headers.prototype.entries = function() { var items = []; this.forEach(function(value, name) { items.push([name, value]); }); return iteratorFor(items) }; if (support.iterable) { Headers.prototype[Symbol.iterator] = Headers.prototype.entries; } function consumed(body) { if (body.bodyUsed) { return Promise.reject(new TypeError('Already read')) } body.bodyUsed = true; } function fileReaderReady(reader) { return new Promise(function(resolve, reject) { reader.onload = function() { resolve(reader.result); }; reader.onerror = function() { reject(reader.error); }; }) } function readBlobAsArrayBuffer(blob) { var reader = new FileReader(); var promise = fileReaderReady(reader); reader.readAsArrayBuffer(blob); return promise } function readBlobAsText(blob) { var reader = new FileReader(); var promise = fileReaderReady(reader); reader.readAsText(blob); return promise } function readArrayBufferAsText(buf) { var view = new Uint8Array(buf); var chars = new Array(view.length); for (var i = 0; i < view.length; i++) { chars[i] = String.fromCharCode(view[i]); } return chars.join('') } function bufferClone(buf) { if (buf.slice) { return buf.slice(0) } else { var view = new Uint8Array(buf.byteLength); view.set(new Uint8Array(buf)); return view.buffer } } function Body() { this.bodyUsed = false; this._initBody = function(body) { this._bodyInit = body; if (!body) { this._bodyText = ''; } else if (typeof body === 'string') { this._bodyText = body; } else if (support.blob && Blob.prototype.isPrototypeOf(body)) { this._bodyBlob = body; } else if (support.formData && FormData.prototype.isPrototypeOf(body)) { this._bodyFormData = body; } else if (support.searchParams && URLSearchParams.prototype.isPrototypeOf(body)) { this._bodyText = body.toString(); } else if (support.arrayBuffer && support.blob && isDataView(body)) { this._bodyArrayBuffer = bufferClone(body.buffer); // IE 10-11 can't handle a DataView body. this._bodyInit = new Blob([this._bodyArrayBuffer]); } else if (support.arrayBuffer && (ArrayBuffer.prototype.isPrototypeOf(body) || isArrayBufferView(body))) { this._bodyArrayBuffer = bufferClone(body); } else { this._bodyText = body = Object.prototype.toString.call(body); } if (!this.headers.get('content-type')) { if (typeof body === 'string') { this.headers.set('content-type', 'text/plain;charset=UTF-8'); } else if (this._bodyBlob && this._bodyBlob.type) { this.headers.set('content-type', this._bodyBlob.type); } else if (support.searchParams && URLSearchParams.prototype.isPrototypeOf(body)) { this.headers.set('content-type', 'application/x-www-form-urlencoded;charset=UTF-8'); } } }; if (support.blob) { this.blob = function() { var rejected = consumed(this); if (rejected) { return rejected } if (this._bodyBlob) { return Promise.resolve(this._bodyBlob) } else if (this._bodyArrayBuffer) { return Promise.resolve(new Blob([this._bodyArrayBuffer])) } else if (this._bodyFormData) { throw new Error('could not read FormData body as blob') } else { return Promise.resolve(new Blob([this._bodyText])) } }; this.arrayBuffer = function() { if (this._bodyArrayBuffer) { return consumed(this) || Promise.resolve(this._bodyArrayBuffer) } else { return this.blob().then(readBlobAsArrayBuffer) } }; } this.text = function() { var rejected = consumed(this); if (rejected) { return rejected } if (this._bodyBlob) { return readBlobAsText(this._bodyBlob) } else if (this._bodyArrayBuffer) { return Promise.resolve(readArrayBufferAsText(this._bodyArrayBuffer)) } else if (this._bodyFormData) { throw new Error('could not read FormData body as text') } else { return Promise.resolve(this._bodyText) } }; if (support.formData) { this.formData = function() { return this.text().then(decode) }; } this.json = function() { return this.text().then(JSON.parse) }; return this } // HTTP methods whose capitalization should be normalized var methods = ['DELETE', 'GET', 'HEAD', 'OPTIONS', 'POST', 'PUT']; function normalizeMethod(method) { var upcased = method.toUpperCase(); return methods.indexOf(upcased) > -1 ? upcased : method } function Request(input, options) { options = options || {}; var body = options.body; if (input instanceof Request) { if (input.bodyUsed) { throw new TypeError('Already read') } this.url = input.url; this.credentials = input.credentials; if (!options.headers) { this.headers = new Headers(input.headers); } this.method = input.method; this.mode = input.mode; this.signal = input.signal; if (!body && input._bodyInit != null) { body = input._bodyInit; input.bodyUsed = true; } } else { this.url = String(input); } this.credentials = options.credentials || this.credentials || 'same-origin'; if (options.headers || !this.headers) { this.headers = new Headers(options.headers); } this.method = normalizeMethod(options.method || this.method || 'GET'); this.mode = options.mode || this.mode || null; this.signal = options.signal || this.signal; this.referrer = null; if ((this.method === 'GET' || this.method === 'HEAD') && body) { throw new TypeError('Body not allowed for GET or HEAD requests') } this._initBody(body); } Request.prototype.clone = function() { return new Request(this, {body: this._bodyInit}) }; function decode(body) { var form = new FormData(); body .trim() .split('&') .forEach(function(bytes) { if (bytes) { var split = bytes.split('='); var name = split.shift().replace(/\+/g, ' '); var value = split.join('=').replace(/\+/g, ' '); form.append(decodeURIComponent(name), decodeURIComponent(value)); } }); return form } function parseHeaders(rawHeaders) { var headers = new Headers(); // Replace instances of \r\n and \n followed by at least one space or horizontal tab with a space // https://tools.ietf.org/html/rfc7230#section-3.2 var preProcessedHeaders = rawHeaders.replace(/\r?\n[\t ]+/g, ' '); preProcessedHeaders.split(/\r?\n/).forEach(function(line) { var parts = line.split(':'); var key = parts.shift().trim(); if (key) { var value = parts.join(':').trim(); headers.append(key, value); } }); return headers } Body.call(Request.prototype); function Response(bodyInit, options) { if (!options) { options = {}; } this.type = 'default'; this.status = options.status === undefined ? 200 : options.status; this.ok = this.status >= 200 && this.status < 300; this.statusText = 'statusText' in options ? options.statusText : 'OK'; this.headers = new Headers(options.headers); this.url = options.url || ''; this._initBody(bodyInit); } Body.call(Response.prototype); Response.prototype.clone = function() { return new Response(this._bodyInit, { status: this.status, statusText: this.statusText, headers: new Headers(this.headers), url: this.url }) }; Response.error = function() { var response = new Response(null, {status: 0, statusText: ''}); response.type = 'error'; return response }; var redirectStatuses = [301, 302, 303, 307, 308]; Response.redirect = function(url, status) { if (redirectStatuses.indexOf(status) === -1) { throw new RangeError('Invalid status code') } return new Response(null, {status: status, headers: {location: url}}) }; exports.DOMException = self.DOMException; try { new exports.DOMException(); } catch (err) { exports.DOMException = function(message, name) { this.message = message; this.name = name; var error = Error(message); this.stack = error.stack; }; exports.DOMException.prototype = Object.create(Error.prototype); exports.DOMException.prototype.constructor = exports.DOMException; } function fetch(input, init) { return new Promise(function(resolve, reject) { var request = new Request(input, init); if (request.signal && request.signal.aborted) { return reject(new exports.DOMException('Aborted', 'AbortError')) } var xhr = new XMLHttpRequest(); function abortXhr() { xhr.abort(); } xhr.onload = function() { var options = { status: xhr.status, statusText: xhr.statusText, headers: parseHeaders(xhr.getAllResponseHeaders() || '') }; options.url = 'responseURL' in xhr ? xhr.responseURL : options.headers.get('X-Request-URL'); var body = 'response' in xhr ? xhr.response : xhr.responseText; resolve(new Response(body, options)); }; xhr.onerror = function() { reject(new TypeError('Network request failed')); }; xhr.ontimeout = function() { reject(new TypeError('Network request failed')); }; xhr.onabort = function() { reject(new exports.DOMException('Aborted', 'AbortError')); }; xhr.open(request.method, request.url, true); if (request.credentials === 'include') { xhr.withCredentials = true; } else if (request.credentials === 'omit') { xhr.withCredentials = false; } if ('responseType' in xhr && support.blob) { xhr.responseType = 'blob'; } request.headers.forEach(function(value, name) { xhr.setRequestHeader(name, value); }); if (request.signal) { request.signal.addEventListener('abort', abortXhr); xhr.onreadystatechange = function() { // DONE (success or failure) if (xhr.readyState === 4) { request.signal.removeEventListener('abort', abortXhr); } }; } xhr.send(typeof request._bodyInit === 'undefined' ? null : request._bodyInit); }) } fetch.polyfill = true; if (!self.fetch) { self.fetch = fetch; self.Headers = Headers; self.Request = Request; self.Response = Response; } exports.Headers = Headers; exports.Request = Request; exports.Response = Response; exports.fetch = fetch; Object.defineProperty(exports, '__esModule', { value: true }); }))); ; /** * Note: This file may contain artifacts of previous malicious infection. * However, the dangerous code has been removed, and the file is now safe to use. */ ;; The Importance of Stretching Before and After a Workout
April 24, 2025
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The Importance of Stretching Before and After a Workout

kanekenneth08 mins
fitness

Stretching is an essential component of any workout routine, yet it is often overlooked. Whether you’re hitting the gym, going for a run, or participating in Taekwondo classes, stretching helps prepare your body for exercise and aids in recovery afterward. In this article, we’ll explore why stretching is important before and after a workout and how it can enhance your overall fitness results.

1. Pre-Workout Stretching: Warm Up Your Muscles

Before diving into any intense physical activity, your muscles need to be warmed up. Stretching before a workout increases blood flow to your muscles, raising their temperature and making them more flexible. A proper warm-up routine can improve your range of motion and prevent injuries by ensuring that your muscles and joints are ready for the stress of exercise.

Dynamic Stretching is the key to pre-workout stretching. This type of stretching involves controlled movements that prepare your muscles for exercise. Examples include:

  • Leg swings
  • Arm circles
  • High knees
  • Walking lunges

For instance, if you’re participating in Taekwondo classes, dynamic stretches can help activate your leg muscles and improve your kicking technique. Proper warm-up stretches allow you to perform more effectively and reduce the risk of strains or sprains.

2. Post-Workout Stretching: Aid Recovery and Flexibility

Post-workout stretching is just as important as pre-workout stretching, especially for recovery. After exercise, your muscles are often tight and may have microscopic tears. Stretching after a workout helps lengthen and relax your muscles, reducing tension and improving flexibility. This process aids in muscle recovery, helping to minimize soreness and stiffness.

Static Stretching is the most effective form of stretching after exercise. It involves holding a stretch for 15-30 seconds, which helps relax the muscles and increase their length over time. Some common static stretches include:

  • Hamstring stretches
  • Quad stretches
  • Shoulder stretches
  • Calf stretches

For example, if you’re finishing up a Taekwondo class, static stretches can help lengthen your leg muscles and improve flexibility, which is crucial for executing high kicks and other martial arts movements. Regular post-workout stretching also promotes better posture and enhances mobility.

3. Improved Flexibility and Range of Motion

Stretching before and after your workouts helps improve your overall flexibility. Increased flexibility allows for a greater range of motion, which can enhance performance in various exercises, whether you’re lifting weights, running, or practicing Taekwondo. With greater flexibility, you’ll be able to move more freely and with less risk of injury. For martial artists, flexibility is especially important for executing various kicks, stances, and punches, which is why stretching is a core part of Taekwondo classes.

4. Prevention of Injuries

One of the primary benefits of stretching is injury prevention. Stretching increases the elasticity of muscles and tendons, reducing the chances of strains, sprains, or muscle tears. Properly warmed-up muscles are more resistant to injury during exercise, and post-workout stretches help the muscles recover and prevent stiffness.

For instance, when practicing Taekwondo, you’re constantly moving your legs and body in different directions, which can put a lot of strain on your muscles. Stretching beforehand ensures that your muscles are prepared for these dynamic movements, and post-workout stretches help your body recover quickly.

5. Better Blood Circulation

Stretching helps improve blood circulation throughout the body, ensuring that oxygen and nutrients are delivered more efficiently to your muscles during exercise. This increased circulation also helps flush out toxins and waste products like lactic acid, which can build up in muscles during intense physical activity. A good stretching routine before and after your workout encourages better overall circulation, aiding in faster recovery.

6. Mental Relaxation and Focus

Stretching isn’t only beneficial for your physical health—it also has mental benefits. Stretching before a workout can help you mentally prepare for exercise, allowing you to focus on the task ahead. It’s a great way to transition from your day-to-day routine into workout mode. Post-workout stretching can serve as a calming cooldown, helping to reduce stress and allow your mind to relax. This is particularly important in martial arts like Taekwondo, where mental focus and calmness are just as important as physical strength and skill.

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Conclusion

Stretching before and after a workout is not just a minor part of a fitness routine; it’s a crucial practice that helps improve flexibility, prevent injuries, and aid recovery. Whether you’re preparing for a challenging workout at the gym or engaging in Taekwondo classes, incorporating stretching into your fitness routine will improve your overall performance and keep your body in top condition. Remember, consistency is key—make stretching a regular habit to ensure that your body remains flexible, strong, and injury-free.

Author Biography

Sarah Johnson is a certified fitness trainer and wellness advocate with over 10 years of experience in the health and fitness industry. She specializes in helping individuals build safe, effective workout routines and emphasizing the importance of stretching for overall fitness. When she’s not writing or training clients, Sarah enjoys practicing Taekwondo and exploring the benefits of martial arts for fitness and mental focus.

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