Stretching! The one thing we all know we need to do but don't. You've probably remembered from gym class how you used to stretch before playing dodgeball or basketball but do those same rules apply before training as an adult? With so many articles and different opinions on whether stretching before a workout is beneficial, it can leave you feeling more confused than when you started searching. Here we are answering once and for all, should you stretch before a workout?
The Short Answer....NOT REALLY
Although stretching is good for us and is necessary to help you prevent injury to your joints and muscles, static stretching before a workout has been proven to decrease performance in the muscles thus resulting in a bad workout. The muscles cannot be properly warmed up standing or sitting in one place because it does not allow for the full range of motion and is the main reason why muscles strain and joints sprain. The muscles are stretching out from the middle and are seldom held long enough to be helpful and are limited in how high the stretch can go if you are sore or not as flexible. Examples of static stretches are bending your back to touch your toes (hamstring stretch), standing tall and holding your foot behind you (standing quad stretch) and pigeon stretch (as shown in picture). These types are stretches are best done after a workout, when the aim is to slow the heart rate down gradually and cool down the muscles.
So, What Should Be Done Before a Workout?
Stretches that require you moving to do them, also known as dynamic stretches or dynamic warm-ups, are the best to prepare your body for movement and prevent injury no matter what your workout consists of. Examples of dynamic stretches are leg swings, walking lunges, cat-cow pose (yoga) and arm circles. Dynamic stretches when executed properly, should induce a light sweat, get your heart pumping and should mock the motions of your workout without tiring you out.
To get the best out of your workouts, you should always
Get at least 8 hours of sleep the night before
Drink plenty of water
Dynamic stretch before the workout
Static stretch and/or cool down after the workout
Eat healthy foods and healthy food portions before & after the workout
When in doubt, reach out! Click here to participate in our Stretch and Yoga Classes!
Happy Lifting!
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