Want a better workout? Don't stretch before
Do a light jog or sport-specific warm-up, experts say

By Maria Cheng
AP Medical Writer
The Associated Press
updated 8:36 a.m. CT, Thurs., April 15, 2010

LONDON - Want a better workout? Then don't stretch beforehand, some experts say.

Many people take it for granted that they should start their exercise routines with some stretching on the spot, perhaps hoping it will loosen them up for their workout. Most fitness experts now agree this kind of static stretching before exercise is not just counter-productive, but potentially harmful.

Traditional stretches, like when people bend over to touch their toes or stretch their legs on a fence, often cause the muscles to tighten rather than relax — exactly the opposite of what is needed for physical activity.

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O'Sullivan said stretching helps with flexibility, but people should only do it when they aren't about to exercise, like after a workout, or at the end of the day.

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In the last few years, several studies have found static stretching before playing a sport makes you slower and weaker.

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Instead of stretching, many experts recommend warming up with a light jog or sport-specific exercise, like kicking for football or a few serves for tennis. That type of light movement increases the heart rate and blood flow to the muscles, warming up the body temperature.

"This allows you to approach your full range of motion, but in a very controlled way," said Dr. Anders Cohen, chief of neurosurgery and spine surgery at the Brooklyn Hospital Center and former physician for the U.S. Tennis Open. Cohen said elite athletes in all sports are increasingly ditching static stretching and using other warm-up techniques instead.

More at:
http://www.msnbc.msn.com/id/36.../1/displaymode/1098/

quote:

Originally posted by Sheltieguy:
Instead of stretching, many experts recommend warming up with a light jog or sport-specific exercise, like kicking for football or a few serves for tennis.

This is what I've heard.

quote:

Originally posted by Coaster Girl:
I found that I run far longer and easier (if running long distances is something that can be called easy ) if I warm up on my bike for 5 min.

I've heard that if you are going to run... you "should" warm up by doing some thing "running-like"... like walking or jogging.

Or if you are going to ski... you ski the easiest runs for you. Or if you are going to swim... you warm up by swimming.

quote:

Originally posted by Sandy:

quote:

Originally posted by Brie:
When I went through my personal training certificiation we were taught to do a light warm up for 5 minutes and then stretch.

This is the routine that most classes at my gym use. We get warm/HR up and then do some stretches. Seems to work well.

When I saw a personal trainer... he had me do 5 mins of warm up... and no stretching. Ever.
It seemed to work well.

Physical therapists had me warm up on a bike, then to strength training and then did "stretching"... however, it was range of motion and "stretching" consisted of bending my knee until I a) started swearing to the point that I was no longer appropriate in a place of business, b) started crying or c) reflexively and instinctively kicked PT with good leg in an effort to get him off of me.

"Stretching" was as painful as childbirth in PT.

you got that right sister!

quote:

Originally posted by iz:
my boss (who had various exercise science degrees and what not) used to wag her finger at me...

My experience - when it comes to exercise, people believe what they believe and do not change their minds based on science or research or facts or education.

Research shows that you do not need to do 3 sets of strength training to get results... however, most personal trainers (and physical therapists) insist on 3 sets. It is what they have always done... and it works for them and they see results... so that is what they tell people to do.

Ditto with stretching. If a person has always stretched before exercise... no amount of studies or facts will change their minds.

We are all pretty much like that... we believe what we believe. Therefore, if we believe it and have always done it - it must be true.

quote:

Originally posted by Brie:
When I went through my personal training certificiation we were taught to do a light warm up for 5 minutes and then stretch. Stretching cold muscles is not a good idea.
My physical therapists have always done the same thing - warm up first, then stretch.

I found that I run far longer and easier (if running long distances is something that can be called easy ) if I warm up on my bike for 5 min. then stretch before going out to run. I would never stretch cold muscles, I've got enough troubles that keep me from running.

when i taught kickboxing at the YMCA, my boss (who had various exercise science degrees and what not) used to wag her finger at me because i warmed up my class with light jogging, not stretching. she used to quote me "the standards," and i was not up to standards because of putting the stretching at the end of the class. oh well.

quote:

Originally posted by Brie:
When I went through my personal training certificiation we were taught to do a light warm up for 5 minutes and then stretch.

This is the routine that most classes at my gym use. We get warm/HR up and then do some stretches. Seems to work well.

When I went through my personal training certificiation we were taught to do a light warm up for 5 minutes and then stretch. Stretching cold muscles is not a good idea.
My physical therapists have always done the same thing - warm up first, then stretch.

I was taught this method in my fitness/wellness classes in college...many years ago. We were taught to do a slower version of whatever exercise it was we were going to be doing (walking, swimming, running...)

The only exception really was for athletics that aren't aerobic like diving or gymnastics. We would still do a lot of strecthing before diving, but it was more like yoga or pilates. You HAVE to be able to get into good pike positions and such in diving.

Dawn

i always warm up with a light jog. i remember so many fitness experts telling me to stretch first, but i thought it made sense to just warm up with a fast walk or a jog.