A ugly side effect of stretching before exercise, says science
Here is why static stretching is best done after a workout, not before.
For years, athletes have been taught that the interpretation of static sections (when you stretch and hold the pose for a period of time)before A workout is an essential part of vigorous physical activity. After all, anyone who participated in high school sports - football basketball on the edge of basketball-shirt who forming a circle of stretching and crossing static sections is one of the first things you invariably do before each practice or each competition.
However, a growing research corpus shows how our opinion on the "static" pre-exercise stretch changes from time to time - while revealing many ugly truths on stretching when your body is "cold". Read on some of the things that can happen if you are staring before doing exercise. And for more others when you should stretch, see here for theSide effects not to stretch after exercise, say experts.
Yes, you could hurt you
"The recent review of expert has moved away from static stretching before sport or activity and more for progressive warming"Michael Daignault, an emergency doctor in Los Angeles and Chief Medical Advisor for dependent health services, recently explained toUnited States today. "In addition, stretching a narrow cold muscle could lead to an injury itself."
Morit Summers, a personal and founding trainer ofFitness Brooklyn shape, was more blunched in his assessment of the static pre-exercise stretching: "If you make a static stretching on a cold body, you can hurt yourself. You can tear a muscle," she saysUnited States today. And for more exercise tips, do not missThe secret exercise trick to get rid of knee pain, explains the top coach.
You risk losing athletic performances too
According to a study published in the newspaperApplied Physiology, Nutrition and Metabolism, static stretching before exercise will actually hinder performance after. While it said, the accumulated research indicates that the average performance decreased through the force, the power, the speed after performing static stretching about 3-5%. And for more exercise tips can use the beginning of the as soon as possible, do not missThe morning exercises, you should not jump after 60 years, says science.
You should warm you up before stretching
Now, I know what you think: do not get a lot weak at low risk? The answer is, of course, yes. If you perform static stretching, it is globally a low-risk activity and you will lower the risk of injury if you simply listen to your body. If you feel bad, you exceed it.
But the main health experts will tell you that it's smart to warm up before stretching, every time you stretch. "It's very important that you were doing the overall warm up before stretching," writing the expertsmit. "It's not a good idea to try to stretch before your muscles are hot (something that overall warm up)."
A great way to do this is to make a short walk, jogging or jump jumping. Another way to go is to perform dynamic stretching, where you make softer movements that mimic the exercise on which you are about to perform. For more information, see the next slide.
This is your ideal pre-exercise
According to William Kormos, Mr.D., Chief Editor ofHARVARD HOME HEALTH WATCH, the best alternative to static stretching before exercise is to go for good warming. "For example, instead of launching a quick walk, spend five to 10 minutes walk quietly with long progress, then gradually increase the rhythm," he says. "Or when you start doing exercise on a treadmill or another gym machine, start with a low setting. This will also allow your heart and muscles to progressively respond to the increased demand for the exercise. " And for more extensive tips, see theseSecret stuff to walk to exercise, according to experts on the move.
