Should you stretch before working out?


In short, dynamic stretching is ‘stretching as you are moving’

When you sit down and hold your toes for 30 seconds it is a static stretch

Examples of dynamic stretches are walking lunges, leg swings, arm swings, high knee marching, etc

We have all done static stretches as an automatic part of our exercise routine

We hold stretches for 60 seconds each and then go hit the track or lift weights

However, these kinds of static stretches will actually impede your performance and make you slow and weak for the specific activity you are going to embark on

It may come as a surprise to some but static stretching before a run may actually impair performance

Instead of static stretches it is better to do dynamic stretches

Current research detailed in medicine and sport suggests that dynamic stretches are the most appropriate exercises for warming up whereas static stretches are most appropriate for the cool down at the end of the session

If the purpose of a warm-up is to warm up the body then static stretching negates the purpose as it actually cools down the body

Whether you are going for a run or to lift weights, your body needs to be prepared for the intensity of whatever workout is ahead

Benefits of a dynamic stretch versus static stretch - A dynamic stretch means your body is continuously moving even while stretching, so if the purpose of a warm-up is to increase body temperature it is better to do a dynamic stretch

A static stretch will result in your muscles core temperature dropping and can hinder your performance

- Dynamic stretching will prepare you for the specific sport that you are going to start

Static stretching has no relevance to the kind of sport you are about to perform

- Dynamic stretches are great at elevating the heart rate before intense exercises, which can prepare the nervous system for peak output

- Dynamic stretching gets you mentally prepared for the game ahead whereas a static stretch is more relaxing and can trick your body into a relaxation mode

This will make the transition from rest period to competitive mode more difficult

In conclusion, a warm-up that does not include dynamic stretching does not prepare the muscles for the task ahead and can potentially inhibit your performance



Date:26-Jan-2016 Reference:View Original Link