Myth 3: Always Stretch Before Training
Premise
Apostles of exercise preach this one so relentlessly that you may wonder why it’s even appearing on this page. If you haven’t been reading bodybuilding magazines in recent years, you likely think there is no debate about stretching before hitting the iron. It’s true that there is no longer any debate, but you may be surprised by what has been decided.
Science
Contrary to popular belief, there are no studies showing that stretching before exercise reduces the risk of injury. There is, however, an abundance of research demonstrating that when athletes do static stretching (the sort where you reach and hold) before weight training, their strength decreases. Further studies show that flexibility increases more when such stretching is done after exercise as opposed to before it. Those three facts would seem to explode one of exercise’s biggest bugaboos. Not so fast, however, because still more research shows that dynamic stretching (fast, ballistic movements, such as arm circles for shoulders and high kicks for legs) before weight training increases power and strength.
Verdict
Apostles of exercise preach this one so relentlessly that you may wonder why it’s even appearing on this page. If you haven’t been reading bodybuilding magazines in recent years, you likely think there is no debate about stretching before hitting the iron. It’s true that there is no longer any debate, but you may be surprised by what has been decided.
Science
Contrary to popular belief, there are no studies showing that stretching before exercise reduces the risk of injury. There is, however, an abundance of research demonstrating that when athletes do static stretching (the sort where you reach and hold) before weight training, their strength decreases. Further studies show that flexibility increases more when such stretching is done after exercise as opposed to before it. Those three facts would seem to explode one of exercise’s biggest bugaboos. Not so fast, however, because still more research shows that dynamic stretching (fast, ballistic movements, such as arm circles for shoulders and high kicks for legs) before weight training increases power and strength.
Verdict
Don’t do traditional static stretching before training. Do it after your workout, holding each stretch for approximately 30 seconds. Before your workout, perform dynamic stretches as part of your warm-up.
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References:http://www.muscleandfitness.com/
http://www.flexonline.com/
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