Cathe, Is This True?

[fab40]

I read in my Fitness RX magazine (which I really like) that you shouldn't stretch before you exercise, because you won't get the most out of your workout. Stretching should come after the workout. The article said that your muscles tear a little and that limits your performance and jumping ability. Is that really true? I thought it was good to stretch to prevent injury? But then again, your warmups never involve stretching. So could you add your input. I would appreciate it.

 

[MRSchultz]

Great question. I've noticed that in Cathe's later videos she doesn't do much of a stretch until afterwards. I'm interested in her answer, too.

Marcia.

 

[Connie1]

I am not Cathe of course but I can't help piping up. I think they mean the muscles need to be warm to get the most out of a deep stretch.

Usually we warm up first, do some light, dynamic (movement) stretches, do our cardio workout and then do deeper stretches at the end when our muscles are really warm.

 

[trevor]

Of course Cathe is the one you want to hear from but I have read the same thing. I think if you warm up lightly first it's okay to do some light stretching before going hard if you want to do so. Then stretch deeper after you are finished.
For weight work I stretch very lightly beforehand and then more deeply between sets. Supposedly stretching promotes muscle growth and flushes out lactic acid.
T.

 

[KathyH]

Hi Fab! I feel IMO that FitnessRX is correct. There are 2 different kinds of stretches. One is called "static" where you hold the move for 8-12 sec. & the other stretch which is called "ballistic". Ballistic stretches are, for example, the kinds used by boxers before going into the ring. The ballistic movements are the ones you use before you do your strength training. I've had better results warming up w/jogging in place 3 different ways (high jogs/regular jogs & scissors) & using the ballistic stretches instead & then going on to my strength training routine. I'll cool down with all of the static stretches which also can incorporate some yoga moves. HTH, Kathy

 

[Aquajock]

Actually, generally speaking there are three types of stretches: static, ballistic and dynamic. Ballistic stretches propel you fast and hard into and out of the desired range of motion, and yes static stretches are entered into, held and withdrawn out of slowly. Ballistic stretches are largely discredited as a safe and effective means of enhancing range of motion.

Dynamic stretches come somewhere in the middle; they are more slowly performed, but you are in sustained motion and you don't hold the stretch for very long. You see more dynamic stretching protocols in group fitness classes these days, as you also see in Cathe's workout as well.

There is some controversy as to whether or not warm-up stretches do prevent injury; in fact, a recent article in my ACE-Fitness publication addresses that very issue, and stated quite clearly that the research into this area has been, to date, quite poorly designed, thus we can't make any good conclusions. I prefer a brief, dynamic stretch about 5 minutes into the warm-up, and an extended stretch at the end of the workout.

a-Jock

 

[Cathe Friedrich]

Hi Fab 40! The topic of what type of stretch, when to stretch, and how much to stretch seems to be raising questions in the fitness industry due to some research that has come out. Right now, it is still being reviewed and challenged so there are no definite answers yet.

But over the last few years dynamic stretching (big rhythmic limbering type movements such as lunging side to side while arms sweep in circles) have been encouraged over deep stretching or static stretching for the first 5 minutes of the workout. After doing 5 to 7 minutes of movement that simulates the upcoming workout, along with large dynamic movements, a light stretch of certain muscle groups has become optional (I usually do a light hamstring, hip flexor and calf stretch). Then after your full cardio workout is complete a light cool down of 2 to 3 minutes is encouraged to lower the heart rate before going into long and deep static stretches to restore/promote flexibility.

Hope that helps!

 

[fab40]

Thank you Cathe and all for answering. The article did say that static stretching should be after the workout and not before. Well I always thought I needed to stretch more before a workout. Guess I'll keep doing what I've been doing.